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
  • 52 comments
  • 6 helped

Comments

Show older comments
  • Sleepio Member

    • 435 comments
    • 254 helped
    in reply to Sleepio Member
    Graduate

    Sorry to say, but definitely you can't add on the time you've been awake to the 5am wake up time as that would undermine the SR.

  • Sleepio Member

    • 3 comments
    • 1 helped
    Graduate

    Hi there,
    I am nearing the end of week three on the program and tomorrow will be one week of SR. I'm afraid I'm ready to throw in the towel on SR, as both the number of hours and my sleep efficiency have declined considerably since starting…and now I'm having a hard time keeping going. I understood that my sleep efficiency should improve a bit from SR. Can you please advise on my situation -- am I an exception or do most people decline this dramatically (ie my average was 5 hours of sleep over the first two weeks …but now I am consistently sleeping 2 to 3.5 hours with 37 to 61 % SE, except for one night where I slept 5 hours. Thanks so much.

  • Sleepio Member

    • 1692 comments
    • 342 helped
    in reply to Sleepio Member
    Graduate

    Hi Sleepless Cook,

    I am a Sleepio member. The experts don't seem to follow this thread now as there is a live expert session on Wednesdays. You'll find the link across the middle of the community page. Today's session is likely over now so I'll attempt to answer your question.

    First of all, good for you for getting through your first week of SR! It's a tough one. It is very common for one's sleep to take a downturn initially when doing this program and for sure during SR, as you are restricting your time in bed. So whereas before you might have had a greater total number of hours sleep, now that you are restricting the time in bed, it takes a while for you to start sleeping for the duration of your SW. So please don't throw in the towel. Just hang in there. It will get better! For some, they notice improvements within the first few weeks and for others it takes longer. It depends on so many individual factors, such as how long you've had sleep problems for and what led to the sleep problems in the first place. As you continue through the program, you'll find out about a range of strategies to help your sleep to improve, in addition to SR and QHR.

    If you have any more questions, feel free to post them here or on “how did you sleep last night?” as that thread seems to be a popular one and you'll be able to read how others are managing.

    Best of luck!
    anniem

  • Sleepio Member

    • 305 comments
    • 19 helped
    Administrator

    Please note that this discussion is no longer active. You can however still ask one of our experts for advice in the Q&A session which now happens weekly on the Sleepio Community.

    To access the next session, just locate the yellow banner announcing the session on the Community homepage, then click on the 'Vote on topics' button. You'll be taken straight to the discussion where you can add your questions as comments.

    For any further questions about this, do feel free to get in touch with the Sleepio team via email to hello@sleepio.com.

  • Sleepio Member

    • 6 comments
    • 0 helped
    Session 2

    Hi all,
    I never had sleeping problems neither anxiety.
    1 month ago after 2 weeks of bad sleeping due to stomach pain and axiety due to worry to be sick I lost the ability to fall asleep. I mean that I can't sleep day and night. I started to go see neurologist who gave me midazolam and xanax.
    Now I stopped Xanax ( horrible effects) and I continue midazolam that gave me 3-4 h of sleep at night…
    Is my case rare? How to go out of it? Please any advice and similar cases will help…

  • Sleepio Member

    • 5 comments
    • 0 helped
    Graduate

    I hope I am posting this in the right place?

    I did my first night of sleep restriction last night!!! 1am – 6am and I got 2 hours sleep. Obviously feel lousy today. I really want to give this my best shot and for it to work but I am getting into a bit of a panic.

    I seem to have some kind of phobia about getting up at set times or with setting alarms. It really made things worse for me last night. I think the rot set in when I started having sleep problems over 20 years ago and used to clock watch and panic about getting up for work. If I don't have to get up or set an alarm I don't have the anxiety. It sound so stupid and I know it is irrational I don't know how to get rid of this thinking.

    My worry is that in the past when I have gone down to this amount of sleep over a period of time I have ended up having a psychotic episode and it wasn't very pleasant.

    Has anyone else experienced this? How do I overcome this.

    Thank you in advance

  • Sleepio Member

    • 25 comments
    • 4 helped
    Graduate

    i keep waking up with adrenaline after 1.5-2 hours and can't get back to sleep. How long can this go on for until my body lets me sleep more?

  • Sleepio Member

    • 25 comments
    • 4 helped
    Graduate

    Hi again, The professor has given me a window of 6 hours but I only sleep 2-3 this week. My average is 4 over the last few weeks. Shouldn't my windiw be 4 hours? Thanks, Rebecca

  • Sleepio Member

    • 27 comments
    • 3 helped
    Graduate

    My only question is will there be anything in the library about ADHD and poor sleep? I was diagnosed as hyperactive when I was six. And I believe I still have it.

  • Sleepio Member

    • 1 comments
    • 0 helped
    Session 2

    Hello,

    I just wanted to ask – I can sleep through the night maybe wake up once or twice but then can fall back asleep however when I wake up in the morning and throughout the day I feel so tired, I feel constantly drained and no energy to do anything. I sometimes feel that my brain doesn't switch off, I always have werid dreams and always have something on my mind – either work worries or stress.

    I do feel sometimes though that I can sleep for a long time (over weekends no alarm for work and I just naturally wake up) but this sometimes makes me feel worse thorughout the day, still drained, feel tired, sometimes fall asleep on the sofa, don't feel energised or happy – is there such a thing as over sleeping? Should I be setting an alarm to wake me up? Is waking up naturally good? I just want to feel good in the morning and feel like I have got the rest that I needed.

    Please help – any suggestions or comments welcome would love to hear them.

    Thank you,

    Pippa

  • Sleepio Member

    • 3 comments
    • 1 helped
    Graduate

    I am a68 year-old retired teacher who has been battling chronic insomnia for 13 years. I have PTSD and thus was placed on all types of meds, primarily for sleep. Currently on 150 mg. Seroquel, 1100 mg . gabapentin, 10 mg. valium and 15 mg. remeron for sleep, all of which do not help me. I've been on these particular meds for two years. My question is will Sleepio cover a section on how to wean off meds if I succeed on improved sleep with this course? My two docs haven't a clue as to how I'm to wean. Also, is it possible to succeed on this program while still being on these meds? thank you. Mr. Jody Chaney

  • Sleepio Member

    • 3 comments
    • 1 helped
    Graduate

    Also, I sleep 3-4 hours, five days a week and 6-7 the remaining two due to utter exhaustion.

  • Sleepio Member

    • 1 comments
    • 0 helped
    Graduate

    I have a problem waking up during middle of night, than lots of tossing and turning. No problem going to sleep, it is waking up midnight. Any advise?

  • Sleepio Member

    • 16 comments
    • 3 helped
    Graduate

    Is tea classed as caffeine? I don't drink coffee after 6pm but I do drink tea. I know tea contains some caffeine but should I class it as caffeine for my sleep diary?

  • Sleepio Member

    • 7 comments
    • 0 helped
    Graduate

    I have HDD and I sleep average 4 hours a day. During the day, I can go to sleep at any stop light, just talking to someone or if have to listen to someone or watching TV. I go to sleep in evening 10 to 11:30 PM and sleep for 15 to 30 minutes and I wake up refreshed and I can't go back to sleep until 2:30 AM or later. I use this time for reading, eating, exercising. I find if I eat (hi Protein) food it helps me sleep. I hate this schedule but I'm trying to use my wake time the best I can. Should I just go to bed at 2:30 and accept my situation. I have bee cutting down on my meds one at a time but nothing has worked. This has been going on for 6-8 years.

  • Sleepio Member

    • 3 comments
    • 1 helped
    Graduate

    Hi

    This may sound a bit of a strange one. I'm not really sure when I'm sleeping, or not. Generally, my sleep problem is revolved around waking too early; I rarely have problems getting off to sleep. I'll often wake somewhere between 3:30 and 4:30am. It then feels like I don't go back to sleep. But, when I look at a clock and it's, say, 6:30am, it doesn't feel like I've been lying there for two to three hours, either! I find this is then making it hard for me to work out my sleep diary.

    Any pointers?

  • Sleepio Member

    • 5 comments
    • 1 helped
    Graduate

    Hi
    I have just graduated! I dont feel I was ready to graduate really but I did.

    Since week 3 my sleeping window is 11-5, 6 hours but I only get between 56-70% 4-4.45 hours sleep during this time, waking once a night.

    Dont get me wrong this is so much better than it was but I dont know how I can raise it to the 90% as it is consistently 70% or less and I am feeling I am dragging myself out of bed.

    What can I do?

    Thanks Julie

  • Sleepio Member

    • 63 comments
    • 10 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

    • 63 comments
    • 10 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

    • 27 comments
    • 3 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

Return to top