Help, I'm Not Getting 8 Hours of Sleep!

Many of us have heard the advice that we need a solid eight hours of sleep every night to function well. But what if you’re struggling to hit that magic number? Maybe you’re waking up multiple times, or your schedule just doesn’t allow for a full eight hours.

Don't panic.

I want to share some insights from cognitive behavioural therapy for insomnia (CBTi) and a holistic, naturopathic perspective that might ease your worries. It turns out, quality matters more than quantity, and it’s perfectly okay if you don’t get a full eight hours every night.

A peaceful bedroom setting - lighting is key!

Why 8 Hours Isn’t Always the Goal

The idea that everyone needs exactly eight hours of sleep is a general guideline, not a strict rule. Research shows that 7 hours of uninterrupted sleep can be more restorative than 10 hours of broken, restless sleep. When sleep is fragmented, your body struggles to complete the important sleep cycles that help with memory, mood, and physical repair.

CBTi, a well-researched approach to treating insomnia, emphasises improving sleep quality and consistency rather than just increasing total sleep time. It helps people develop habits and mindsets that reduce anxiety around sleep, which is often a major barrier to rest.

In fact, 6 hours of sleep is not recommended in the long term, it may be something a CBTi-trained practitioner may use to enhance the depth of your sleep, before extending it out. For example, we may ask you to restrict your sleep until midnight, then wake at 6am. Enforcing this regime for a few weeks allows the body to fall into a deeper, restorative sleep, then the practitioner can extend the time slowly, getting you closer to 8 hours, but much better quality.

So, Uninterruped is Worse than Less Sleep? Yep.

What Happens When Sleep Is Interrupted?

Interrupted sleep can cause you to miss out on deep sleep and REM sleep stages. These stages are crucial for:

• Healing and tissue repair

• Memory consolidation

• Emotional regulation

  
  

If you’re waking up frequently, your body may not get enough time in these stages, leaving you feeling tired even after spending many hours in bed.

The Role of Anxiety in Sleep Problems

This is a big one. Maybe even the big BIG one. Anxiety fuels insomnia. When your mind races or worries about not sleeping, it creates a cycle that makes falling and staying asleep harder. CBTi addresses this by teaching techniques to manage anxious thoughts and create a calming bedtime routine. Often, clients of mine don't have any physiological/physical reasons for not being able to sleep, but the anxiety about sleep is the main driver.

Anxiety about sleep is important to address. But it's also important to consider it from a naturopathic viewpoint. This means, looking at it wholistically - is work an issue? Relationships? Stimulant food, drink or medications? There may be a few lifestyle changes suggested to you, such as:

• Herbal teas like chamomile or valerian root

• Mindfulness meditation or gentle yoga before bed

• Reducing caffeine and screen time in the evening

  
  

These natural approaches support the nervous system and help ease the transition into restful sleep. Remember, every treatment works better when it's tailored to you, so please don't try any or all of these without professional advice (waste of time and money... or even unsafe).

Short Afternoon Naps Can Help

This is the good part of the article, if you want a medical excuse to nap!

If you find yourself in a sleep deficit, short naps during the day can be beneficial. Research supports that 20 to 30-minute naps can improve alertness, mood, and cognitive function without interfering with nighttime sleep.

Here are some tips for effective napping:

• Keep naps brief to avoid grogginess

• Nap earlier in the afternoon, ideally before 3 pm

• Create a quiet, comfortable environment

• Lie on top of a bed or couch, rather than into the sheets - this tells your brain that it's a nap, not a sleep.

  
  

Naps are not a replacement for good nighttime sleep but can be a useful tool to support your overall rest, especially when you’re recovering from poor sleep.

Building a Holistic Sleep Routine

Improving sleep is not just about time spent in bed. A holistic approach looks at your entire lifestyle and environment. Here are some practical steps to consider:

• Consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

• Sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains or white noise machines if needed.

• Limit screen exposure: Blue light from phones and computers can disrupt melatonin production. Try to avoid screens at least an hour before bed.

• Mindful eating: Avoid heavy meals and alcohol close to bedtime.

• Physical activity: Regular exercise supports sleep but avoid vigorous workouts late in the evening.

  
  

These habits support your body’s natural rhythms and reduce factors that contribute to insomnia and anxiety.

When to Seek Help

Now.

If you continue to struggle with sleep despite making lifestyle changes, it might be time to consult a sleep specialist , a psychologist/naturopath familiar with CBTi. They can help identify underlying causes and tailor strategies to your needs.

Remember, sleep difficulties are common and manageable. You don’t have to force yourself to get eight hours every night. Focus on getting quality, uninterrupted sleep and supporting your overall wellbeing.