Ask the sleep expert

Hi everyone!

We're launching something new and we'd love you all to join in.

Each fortnight we'll be opening Sleepio's doors and inviting not only the whole Community but the outside world as well to challenge the Sleepio experts to answer your burning sleep questions! Anyone and everyone can pose a question about any area of sleep (from long-term problems to getting the most out of sleep) and one of our resident sleep experts will answer a selection on video, based on the latest research.

Prof Espie has added a video on our Youtube channel explaining further which you can see here:
http://www.youtube.com/user/SleepioTV

We'd really appreciate the Community's input and any help you could give us in getting this new idea off the ground! So, to take part, you'll need to post your questions on our YouTube channel , on the Sleepio Facebook page or tweet @Sleepio, including the hashtag #sleepexpert in your question.
e.g. “Is there any evidence for the clock change having a negative impact on sleep? #sleepexpert”

Thank you in advance and we very much look forward to trying to answer your questions!

Posted 19 Mar 2012 at 12:19 PM
  • 69 comments
  • 10 helped

Comments

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  • Sleepio Member

    • 96 comments
    • 21 helped
    in reply to Sleepio Member
    Graduate

    I have this too – exactly the same. I think it may be useful to use a Fitbit or similar to properly track what's happening.
    There is an article somewhere in the library about this, and it's quite common apparently. Makes it very difficult to fill in your sleep diary though.
    EO

  • Sleepio Member

    • 96 comments
    • 21 helped
    in reply to Sleepio Member
    Graduate

    Hi Tinker-bell, Are you eating or drinking after 6pm? Your liver is detoxifying at around 3am, and it raises your body temperature a little, so this sometimes can contribute to waking at this time.
    Are you nodding off during the day or the evening? This can also affect results during SR.
    Very frustrating; these are my issues at the moment too.
    EO

  • Sleepio Member

    • 55 comments
    • 7 helped
    Graduate

    I added a Fitbit tracker for the first time last night. I know it wasn`t my best night however I was surprised to find I woke 8 times and these wakenings lasted for 3hrs bringing my percentage right down to 51! I am interested to hear if anyone else has had similar experience and your comments. K

  • Sleepio Member

    • 13 comments
    • 2 helped
    Graduate

    Last year I read the Sleep book by guy meadows and now, whilst awake in bed, I can be very relaxed and feel rested despite being awake. I am a postwoman and walk approx 12 miles per day, 5 days per week and feel anxious about reducing my time in bed. Sometimes my mind flits about over my life but quite often I accept the thoughts and remain relaxed. First night of a really late bedtime before a working day. Eeeek, I'm scared.

  • Sleepio Member

    • 13 comments
    • 2 helped
    in reply to Sleepio Member
    Graduate

    I find Fitbit does that for me too. I have got up to go to the loo and been recorded as restless rather than awake and been awake for ages, but lying still and relaxed which records as restless?!

  • Sleepio Member

    • 55 comments
    • 7 helped
    in reply to Sleepio Member
    Graduate

    I think it must depend on movement. When I hover over the awake spikes, on the Fitbit Dashboard it is so short it doesn`t register a time. I have an achy back/hip and think the effort I use to move at the moment is such, it records as me being awake. I have decided to use it as a guide only. K

  • Sleepio Member

    • 55 comments
    • 7 helped
    in reply to Sleepio Member
    Graduate

    Hi Salsify, you will be fine. We have been there and lived to tell the tale! Just follow the The Profs instructions, use all the tools you have available and you will start to feel the benefit. It can be hard but stick with it. Good luck. K

  • Sleepio Member

    • 13 comments
    • 2 helped
    Graduate

    It was only my first night of restricted sleep and the sleep I got feels as though it was much better quality – feel better today than I have for ages. :) will definitely stick with it. Thank you.

  • Sleepio Member

    • 13 comments
    • 2 helped
    in reply to Sleepio Member
    Graduate

    It actually went well. Felt more rested today but still woke up way before the alarm. Is it better to get more sleep before midnight? I could get up earlier then and make more productive use of my time, rather than waiting to go to bed.

    Some of you are having a much worse time of it, I feel for you all.

  • Sleepio Member

    • 4 comments
    • 0 helped
    in reply to Sleepio Member
    Graduate

    I have that feeling too. I think I have been awake, but when I look at the clock an hour or more has passed.

  • Sleepio Member

    • 38 comments
    • 2 helped
    Graduate

    Can some one please advise me ? I am starting sleep restriction tonight and just wanted to know do I get up at the end of my sleep window even if I don't sleep for the time in my sleep window ?
    Thank you

  • Sleepio Member

    • 2 comments
    • 0 helped
    Session 5

    Hi. I'm interested in any research on the relationship between whiplash injury and insomnia.
    Thank you.

  • Sleepio Member

    • 3 comments
    • 0 helped
    Graduate

    I've recorded 5 weeks of sleep and listened to 6 presentations. At some point does this program address sleeping meds? I've been to 5 board certified sleep specialists and all 5 have told me my insomnia is genetic. They also tell me that my body clears drugs, toxins, etc very quickly (spit test). I take meds 3-4 times a night to get one night's sleep… and I take 6 different prescriptions. I'd really like to get off or reduce this stuff, but I've been taking meds for 15+ years now.

  • Sleepio Member

    • 1 comments
    • 0 helped
    Session 4

    Since the latest update, my app crashes and won't open again unless I delete, then reinstall. Then I happens again. Anybody else having this problem? Thanks

  • Sleepio Member

    • 24 comments
    • 0 helped
    Session 5

    Hi I could really do with some advice. Im about the start week 5, but Ihave hit a few problems.
    At the start of week 4, for the first few days I was on such a role, doing really well. I hadn't found week 3 too bad and my SE was high.
    But then I started to get a few doubts about getting off to sleep. That evening a family member woke me as they coulnt get into the house. They have woken me before , and once when I was on a +9timechange..This family member is lovely and kind and normally so thoughtful. But the next morning had a go at me about a few domectic issues. Im now feeling so let down and angry, which is unusual for me. I cant switch off at all. I will have a rational conversation with her. But I now feel so out ouf control with my sleep I took a sleeping tablet pill which I hate doing. Im due to see the prof today to start week 5, but might delay it. Any advice would be really nice. Thank you so much.

    Reply

  • Sleepio Member

    • 48 comments
    • 6 helped
    in reply to Sleepio Member
    Graduate

    Yes you don't go to bed before your set bedtime and you must get up at the end of your sleep window whether you sleep on not. Your body/mind will soon reset as the sleep deficit builds up so it is important to do this.

  • Sleepio Member

    • 48 comments
    • 6 helped
    in reply to Sleepio Member
    Graduate

    Are you counting all the times awake that fitbit show? I only count those longer than 3 minutes as any less are often those that you (and good sleepers) are never aware of and are quite normal. I got my fitbit after I'd started the course so have continued to fill in my sleep diary manually. If you hover over the awake times you can find out how long each one lasts. You'll also find that it counts lying still as 'light sleep' (e.g. when doing a relaxation exercise in bed to try to get to sleep) so you still need to go with what you feel for your diary.

  • Sleepio Member

    • 48 comments
    • 6 helped
    Graduate

    I've just realised that this (Ask the sleep expert) is a very old topic that has somehow opened again recently so I'm not sure that any of the more recent posts will be seen by an expert. I think it has been replaced by the weekly sessions – but I may well be wrong.

  • Sleepio Member

    • 59 comments
    • 10 helped
    in reply to Sleepio Member
    Graduate

    Hello Weathers,
    I typed a reply but seem to have deleted it by accident. Apologies if I am repeating myself. You sound very stressed. I think a lot of us unravel a bit at some stage of the Sleepio programme. If you can just hang in there and use whatever relaxation techniques work for you, you may find the strength and calmness to carry on rather than postponing things. It does seem a shame to interrupt your progress. We are all here to support you.
    Take care.

  • Sleepio Member

    • 2 comments
    • 0 helped
    Graduate

    I have been struggling with insomnia for the last 8 months and have been with sleepio for the last 4 months. My issue seems to be that no matter how little sleep I get I'm not sleepy, exhausted but not sleepy. I have to work very hard to get sleepy in the evening so that I can fall asleep. Why is this happening and does anyone else have this issue?

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