Live discussion with Dr Adrienne Heinz - 28th March 2018

Dr Heinz will be hosting a live online discussion here on Wednesday 28th March, 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.

To keep up with new comments as they are posted you will need to refresh this discussion page.

To do this:

On PC hit CTRL and R keys or the F5 key
On Mac hit CMD and R

Posted 23 Mar 2018 at 11:55 AM
  • 49 comments
  • 19 helped

Comments

Show older comments
  • Sleepio Member

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

    Depression, anxiety, and poor sleep all go hand in hand and fluctuations with mood struggles tend to be associated with spikes in sleep struggles (https://www.sleepio.com/library/article/the-connection-between-sleep-and-mental-and-physic/). It actually turns out that we’re not great as estimating how much we’re sleeping. This if often because at night, in the absence of stimulation and activity, time can appear to pass rather slowly. Further, research demonstrates that both good and poor sleepers can have nights where they are not sure if they have been sleeping or instead spent a lot of time awake. See this library entry for more information – https://www.sleepio.com/library/article/can-you-think-youre-awake-when-actually-youre-asle/

  • Sleepio Member

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

    Menopause and hormones can certainly “throw a wrench” in sleep (see this library entry for more information – https://www.sleepio.com/library/article/menopause-and-sleep-problems/). Visiting your doctor for a consultation on hormones and treatment options may be helpful – but there is also space for CBT to facilitate improvements in your sleep. When we have poor sleep, we tend to overcompensate for our sleeplessness by spending longer in bed – to try to catch up. The problem is we can then end up feeling more frustrated, defeated and hopeless, simply because we are in bed for too long, compared with our ability to sleep. CBT can work to shift our mindset into a more constructive and accepting framework that is more conducive to sleep.

  • Sleepio Member

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

    Yes – as we age sleep becomes more fragmented and sleep requirements diminish. See this library entry for more information https://www.sleepio.com/library/article/is-it-true-that-people-need-less-sleep-later-in-li/.

  • Sleepio Member

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

    For technical inquiries regarding sleep tracking and the sleep diary, please visit these discussion threads and library posts https://www.sleepio.com/community/topic/your-sleep-diary/ . The formula for how sleep efficiency is calculated can be found here https://www.sleepio.com/library/article/how-is-my-sleep-efficiency-calculated/ . In addition, you are always welcome to contact the Sleepio user happiness team for more information. hello@sleepio.com

  • Sleepio Member

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

    Unfortunately we can’t speak to the capabilities of your medical equipment – this might be a question and suggestion you can offer to your physician. Wearable devices such as fitbit also sync to the Sleepio platform if you are searching for a more objective sleep tracking solution.

  • Sleepio Member

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

    Great question as this is a struggle common to many. See session 5 for specific strategies and this link here for discussion threads and library posts. https://www.sleepio.com/community/topic/types-of-intrusive-though/

  • Sleepio Member

    • 70 comments
    • 6 helped
    Graduate

    How can you view the webinar now?

  • Sleepio Member

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

    It can be challenging and exhausting to work a full day and then juggle multiple additional responsibilities and obligations. In order to avoid reducing sleep pressure with napping, it’s best to stay awake until your scheduled sleep window. Strategies to boost arousal post work might include activities such as exercise or socializing with friends and family in person or by phone. For more information on how to save sleep for bedtime, check out this library posting https://www.sleepio.com/library/article/the-pro-sleep-schedule-in-depth/

  • Sleepio Member

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

    Daylight savings can be a tad frustrating when it comes to sleep schedules. You can either attempt to adjust to it to the new time, or gradually shift your sleep schedule by 10-15 minutes over a series of days. For more information clock change and sleep please visit our community discussion thread and library resources https://www.sleepio.com/community/discussion/clock-change-and-its-impact-on-sleep/

  • Sleepio Member

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

    It can be incredibly frustrating to have such enduring struggles with sleep. It sounds like you are taking several healthful steps to improve sleep. It is not uncommon for individuals to have seasonal fluctuations in sleep – see this library entry here – https://www.sleepio.com/library/article/seasonal-effects-on-sleep/ . Natural sleep aids such as light therapy and melatonin may be of assistance here (see library entries on these topics for more information). However, if you feel that you might be struggling with more severe circadian rhythm disruptions https://www.sleepio.com/library/article/what-controls-our-sleep-pattern/ it might also be helpful to speak with your doctor for further assessment.

  • Sleepio Member

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

    Great point about having to rise from bed for external reasons such as nursing a child. You might consider making notes in your diary about nursing time to account for this. The formula for how sleep efficiency is calculated can be found here https://www.sleepio.com/library/article/how-is-my-sleep-efficiency-calculated/ . If you have technical questions about how sleep efficiency is calculated in these particular circumstance you can always contact our user happiness team for more detailed information. hello@sleepio.com

  • Sleepio Member

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

    Having a sleepless night can be incredibly frustrating and leave one feeling defeated. However, it is common and normal for our sleep to fluctuate from night to night. For more information on this phenomenon see this library entry regarding the duration of sleep problems https://www.sleepio.com/library/article/do-sleep-problems-normally-pass-quite-quickly/ .

  • Sleepio Member

    • 70 comments
    • 6 helped
    Graduate

    How can I view your webinar?? \
    Stacey Hall

  • Sleepio Member

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

    This is a text-based question and answer session – there is no video webinar component.

  • Sleepio Member

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

    There a several reasons for those frustratingly frequent wakings in the night (see library post https://www.sleepio.com/library/article/staying-asleep-during-the-night/). Hormonal shifts can be one of many factors. https://www.sleepio.com/library/article/hormones-and-sleep-a-two-way-street/

  • Sleepio Member

    • 139 comments
    • 25 helped
    Expert

    Thanks everyone for all your terrific questions today. It was a pleasure chatting with you. We look forward to seeing you next Wednesday and every Wednesday for our live expert sessions!

  • Sleepio Member

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

    I really thought that I was missing your webinar and I thought it was a live video of you talking to us and answering questions. I miss out on the discussion at 3pm – 4:30pm today. I did not know how it all was going to play out. I did have a question for you and would love your answer to it:

    How do you quiet your mind during the night to stop your racing thought and worries. I wake up and think about what happened during the day or my worries and the things I need to do the following day. Stacey H.

    Please help me to understand how your discussions work each week, I'm new to Sleepio

  • Sleepio Member

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

    I apologize if there was confusion. If you scroll up the message board you will see my response to your questions. The time for next Wednesday's live expert Q and A will be posted soon. Thanks for joining!

  • Sleepio Member

    • 1 comments
    • 0 helped
    Session 4

    I am new to the programme and filling in my sleep diary every morning. What puzzles me though is that when asked 'how long' i was a awake in the night there are not options to say how long each waking was. Sometimes I am awake for 10 mins but others it's 30! What should I record if this is the case to ensure accurate results??

  • Sleepio Member

    • 260 comments
    • 114 helped
    in reply to Sleepio Member
    Graduate

    I see that you asked your question after the session ended. I’m a grad, not an expert, but this is how I understand how it works… you add up the total time you were awake in the night. So if you were awake at 2 am for 10 minutes, and at 3 am for 30 minutes, and at 4 am for 20 minutes, you add up all those minutes and it’s comes to one hour. Hope this helps, good luck to you!

Return to top