Almost every third Swede has sleep problems regularly. Poor sleep doesn't just affect how you feel the next day - long-term sleep deprivation increases the risk of headaches, muscle pain, stress, cardiovascular disease and a weakened immune system.
In this article, we go through why sleep fails, how it affects the body, what you can do yourself and when it's time to seek help.
Why is sleep so important?
During sleep, the body's most important recovery takes place:
- Muscle repair and growth
- Memory consolidation – the brain processes today's information
- The immune system builds up
- Hormonal balance is restored (cortisol, growth hormone, leptin)
- The nervous system recovers and the pain threshold normalizes
Without sufficient deep sleep, the body cannot cope with these processes - and the problems begin to pile up.
Common causes of sleep problems
1. Stress and worry
The absolute most common cause. High cortisol levels make it difficult to fall asleep and cause early awakenings. Read more about stress and health.
2. Pain and physical discomfort
Chronic pain from the neck, back or joints significantly disturbs sleep. Read about neck pain, back pain and chronic pain.
3. Poor sleep hygiene
- Screen usage late
- Irregular bedtimes
- Caffeine or alcohol late
- Too warm or bright bedroom
4. Medical Conditions
- Sleep apnea (stopped breathing)
- Thyroid disorder
- Restless legs
- Depression and anxiety
5. Lifestyle factors
- Shift work
- Small children
- High workload
- Alcohol and drugs
Consequences of lack of sleep
Already after a few nights of poor sleep:
- Headaches – especially tension headaches and migraines (read more)
- Lowered pain threshold – everything hurts more
- Muscle aches – the body does not have time to recover
- Concentration problems and "brain fog"
- Irritability and low mood
- Impaired immune system
With chronic lack of sleep the risk increases for:
- Cardiovascular disease and high blood pressure
- Diabetes type 2
- Weight gain
- Exhaustion Syndrome - read about burnout
- Depression and anxiety - read about anxiety and worry
When should you seek help?
Contact a doctor if you:
- Have sleep problems more than 3 nights a week for over a month
- Feeling exhausted during the day despite enough time in bed
- Has snoring and pauses in breathing (suspected sleep apnea)
- Experiencing restless legs or muscle twitching
- Have daily headaches linked to sleep
- Takes sleeping pills regularly – risk of addiction
Self-help - how to improve sleep
Sleep hygiene – the foundation
- Same times every day, even weekends
- Dark, cool (16–18°C) and quiet bedroom
- Screen-free 1 hour before bed
- No caffeine after 2pm
- Alcohol impairs deep sleep - avoid late
- Exercise during the day, not late at night
Evening routine
- 10–15 min reading (paper, not screen)
- Breathing exercises or meditation
- Hot bath 1–2 hours before
- Write down the next day's thoughts so the brain can rest
Diet
- Avoid heavy meals 3 hours before
- Light evening meal with carbohydrates and protein
- Reduce sugar
Treatment of sleep problems
At the doctor's
- Investigation of underlying causes (blood samples, hormones)
- Assessment of sleep apnea
- Evaluation of medicines and diseases
CBT-I (Cognitive Behavioral Therapy for Insomnia)
First choice treatment for long-term insomnia. Better long-term effect than sleeping pills and no side effects.
Medical treatment
- Melatonin – low dose, short time
- Sleeping pills - short term only
- Treatment of underlying disease (e.g. sleep apnea with CPAP)
Frequently asked questions (FAQ)
How many hours of sleep do I need?
Most adults need 7-9 hours per night. The occasional person gets by on 6, but that's rare - we usually underestimate our need for sleep.
Can lack of sleep cause headaches?
Yes. Lack of sleep is one of the most common triggers for both tension headaches and migraines. Read more about headache every day.
Can sleep problems cause pain?
Yes. Without deep sleep, the muscles do not recover, the pain threshold drops and pain worsens. It's a vicious cycle in chronic pain.
Are sleeping pills dangerous?
With short-term use, they are harmless, but long-term use causes dependence, poorer sleep quality and side effects. CBT-I is always preferred for long-term insomnia.
What is sleep apnea?
Breathing pauses during sleep, often with snoring and daily fatigue. Affects one in ten adults but is severely underdiagnosed. Should be investigated if you snore and are tired during the day.
Do I need a referral to investigate sleep problems?
No. At Scandinavian Health Clinic you book directly without a referral.
Can melatonin help with sleep problems?
Yes, especially with difficulty falling asleep and jet lag. Low dose (0.5–3 mg) 30–60 minutes before bedtime is usually effective. Melatonin is not suitable for early awakenings or sleep apnea.
How long does it take to change your circadian rhythm?
The body usually needs 2-4 weeks of consistent bedtimes for the circadian rhythm to stabilize. Avoid screens 1 hour before bed and expose yourself to daylight early in the morning for a faster effect.
Summary
Sleep problems are common but not harmless. Long-term lack of sleep affects the whole body – from the heart and immune system to pain and psychological well-being. Early help brings rapid improvement.
Book an appointment with a specialist at the Scandinavian Health Clinic in Mölndal - without a referral, with a short waiting time and just minutes from central Gothenburg.
📞 +46 (0) 10-147 77 40 ✉️ [email protected]
Make an appointment - contact us → General medicine → Neurology → Read about stress → Read about burnout → Read about anxiety → Read about headaches every day → Read about chronic pain →
