You go to bed early. You’ve cut down on caffeine. You’ve swapped doom-scrolling for meditation, and you even bought blackout curtains. And yet, you’re still waking up exhausted. Sound familiar?
For many people, sleep deprivation isn’t a result of laziness or poor habits. It’s a frustrating, ongoing struggle that doesn’t seem to budge, no matter how many tips or tricks you try.
That’s because the real causes of sleep deprivation are often more complex than we’re led to believe. In this article, we’ll explore why sleep isn’t just a matter of routine, challenge the most common myths about insomnia, and help you recognise when it’s time to look deeper and seek support.
Sleep deprivation is more common than most people think. The Centres for Disease Control and Prevention (CDC) recommends seven to nine hours of sleep for adults between 18 and 60 years old. Unfortunately, most developing countries face a global health concern of sleep deprivation.
For context, research done on Malaysian working adults showed that 54.7% of these individuals get less than eight hours of sleep a night. In the Philippines, the GMA Network reported that 56% of Filipinos get less than 7 hours of sleep every day. A report done by YouGov in Singapore also highlights that 48% of residents in Indonesia and 44% of Singaporeans enjoy an average of seven or more hours of sleep each night.
Before addressing sleep deprivation effectively, we need to watch out for what’s fact and fiction. Popular advice often focuses on surface-level habits—cutting sugar, exercising more, limiting screen time—but these solutions can fall short when the root cause runs deeper.
Let’s unpack some of the most common myths about sleep deprivation and what the research tells us.
Myth: It's always caused by poor habits
Truth: Mental health conditions, medical disorders, and hormonal shifts can significantly affect sleep quality and duration.
Myth: You can catch up on sleep over the weekend
Truth: Sleep debt caused by chronic sleep loss isn’t that easily repaid. Inconsistent sleep schedules can further disrupt your body’s natural rhythm.
Myth: Sleep deprivation just means being tired
Truth: The effects go far beyond fatigue. Lack of sleep can affect other aspects of your life, including your focus, immunity, mental health, etc.
When sleep deprivation persists despite good habits, it’s often a sign of medical or psychological factors at play, many of which fly under the radar for months or even years.
Recognising these hidden contributors is the first step toward healing and getting the help you deserve. Here are some commonly overlooked contributors:
While the causes of sleep deprivation can be complex, there are still some practical steps you can follow to start addressing it. These strategies won’t necessarily solve the underlying cause, but they can help guide you towards better sleep hygiene and flag patterns that may require professional help.
Here are some practical, gentle interventions you can try on your own:
It’s easy to fall into self-blame when sleep doesn’t come easily. But if you’ve already improved your habits and still struggle with sleep, it may be time to seek professional advice. Some of the warning signs include:
Consulting a medical advisor on the Naluri app or a sleep specialist can help rule out underlying conditions and provide access to therapies like Cognitive Behavioural Therapy for Insomnia (CBT-I) or sleep studies where needed.
Getting quality sleep is essential for both physical and mental wellbeing, but it’s not always as simple as adjusting a few habits. Sleep deprivation can result from a range of underlying issues that aren’t always obvious at first.
By moving beyond common misconceptions and taking a closer look at possible root causes, we can make more informed decisions about when to try lifestyle changes and when to seek further support.
From sleep difficulties to stress management, our experienced coaches are invested in your mental wellness journey as much as you are. Book a private, personalised consultation with a Naluri Mental Health Coach and take charge of your mental health today.