Live discussion with Dr Adrienne Heinz - 27 June 2018

Dr Heinz will be hosting a live online discussion here on Wednesday 27th June, from 8:00pm to 9:30pm British Summer Time or 3:00pm to 4:30pm US Eastern Daylight Time.

She will discuss as many topics as possible in the hour and a half and, as always, you are welcome to ask any questions at all about sleep or the Sleepio program. If there are a lot of questions, she may not be able to answer all in the time available, but will try to answer as many as she can.

Please do note that, as per our guidelines, Dr Heinz will not be able to give personal medical advice including those about medication. Her replies to questions will be made in such a way as to help as many people as possible who might have similar issues.

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Posted 21 Jun 2018 at 9:17 PM
  • 7 comments
  • 1 helped

Comments

  • Sleepio Member

    • 5 comments
    • 1 helped
    Graduate

    My sleep improved as a result of the Sleepio program. It now has deteriorated. I'm worrying when trying to get to sleep and, as a result, it's taking hours to fall asleep. Any suggestions? Thanks,
    Joan

  • Sleepio Member

    • 11 comments
    • 1 helped
    Graduate

    Hello Dr. Heinz,

    I don’t have to complain. My SE is going well, although my SQ doesn’t necessarily follow to the same extent yet.

    I know that the Fitbit stats aren’t always so accurate but I see a LOT of light sleep and quite a lot of awakenings.

    There is also VERY few REM and an amount of deep sleep that varies from less to good.

    Does that reflect that SE isn’t yet so good?

    Sometimes I have the impression that SQ follows more the amount of REM then the amount of deep sleep.

    Is that possible?

    The doctor will maybe suggest adding 15’ of sleep because of a good SE. For the moment I’m at a 6h45' sleep window. I think that as such I need more sleep time.

    Would it be good to add 15’ or would it be better to wait with this in order to improve SQ?

    Or will SQ improve later on?

    Thanks!

  • Sleepio Member

    • 139 comments
    • 25 helped
    Expert

    Greetings community – Dr. Adrienne Heinz here! I'm a clinical and research psychologist and i'll be here to answer your questions for the next 90 minutes.

  • Sleepio Member

    • 139 comments
    • 25 helped
    in reply to Sleepio Member
    Expert

    Ebbs and flow in sleep efficiency are common and can be incredibly frustrating! The skills you acquired in Sleepio to address worry before sleep require continued practice. Try and think of them as a muscle. If you go to the gym regularly, the muscle grows stronger and more predictable. The thought checking segment in session 2 might be worth revisiting. https://www.sleepio.com/library/area/session2/ as well as the “types of intrusive thoughts” and “putting the day to rest” segments in session 4. In addition, techniques such as keeping a pen and paper by your bed to record worries before sleep and worry scheduling (setting aside time during the day to do nothing but worry) are also known to be helpful. Finally, increases in stress can negatively impact sleep. Consider sources of stress and how you might take steps to manage and reduce stressors where possible. Mindfulness practices can be helpful in this regard https://www.sleepio.com/library/article/mindfulness/.

  • Sleepio Member

    • 139 comments
    • 25 helped
    in reply to Sleepio Member
    Expert

    These are great questions. I presume you are referring to sleep quality and sleep efficiency. The former refers to your satisfaction with the sleep experience and the level of refreshment upon awakening. Given your gains in SE, you can certainly test the hypothesis that adding 15 mins to the sleep window will improve SQ. After a week you can review data from your sleep diary to determine if you are experiencing reliable improvements. If you are concerned about amount of deep sleep and REM sleep – these library entries might be informative. https://www.sleepio.com/library/article/deep-sleep/ and https://www.sleepio.com/library/article/what-is-rem-sleep/ Finally, our research team recently published a study in Nature on the use of wearables in digital sleep programs. Findings indicated that improvements in insomnia after completing digital CBTi were similar in persons choosing to wear a wearable device to estimate sleep and persons completing a subjective sleep diary. https://www.nature.com/articles/s41746-017-0010-4

  • Sleepio Member

    • 11 comments
    • 1 helped
    Graduate

    Thanks Dr Heinz!

  • Sleepio Member

    • 139 comments
    • 25 helped
    Expert

    Thanks everyone for your questions today. I look forward to chatting with you at future Live Expert sessions!

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