Live Discussion with Dr Kirsty Horne - 22nd May

Dr Horne will be hosting a live online discussion here on Wednesday 22nd May 7pm-8pm (GMT).

She will discuss as many topics as possible in the hour, starting with the most popular questions with answers being given in a way to give the most benefit to the general Community.

To have a say in which questions are answered, either:
+ post a question or comment ahead of the discussion, by clicking the blue ‘Add a comment’ button; or
+ vote on other people’s questions, by clicking the blue ‘Yes’ button underneath the relevant comment.

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' or the 'F5' key
- On Mac hit 'Command' or 'Apple' and 'R'

Posted 16 May 2013 at 4:32 PM
  • 46 comments
  • 22 helped

Comments

Show older comments
  • Sleepio Member

    • 10 comments
    • 9 helped
    Session 5

    Good evening everyone! Dr Horne, thanks for your answer about magnesium. I think the book is definitely worth a look.

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Hi HarryBear, thanks for your question. I’m really pleased to hear you have been sleeping better and are feeling less anxious about your sleep. Being less anxious/ concerned about poor sleep certainly makes it more likely that you will sleep better. Emotions like anxiety and frustration play a key role in maintaining insomnia. Over the coming weeks you will learn many more techniques that will continue to improve your sleep pattern. Unfortunately we are unable to predict exactly what will happen with your sleep pattern following completion of the course; however, CBT has been shown to be effective in the short and longer term, so hopefully the gains you make will be maintained. The idea with CBT is also that you learn techniques, which you can implement again in the future if required. In the meantime, try to focus on the here and now and enjoy the benefits you are experiencing!

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    HarryBear, as far as I am aware, there is currently insufficient evidence to support the use of 5 HTP for sleep disorders. If you are taking this, or if anyone else is considering it, please speak to your GP. I believe it can be dangerous in high quantities and cause unpleasant side effects as well as interaction effects with some anti-depressants. See the following link for more info: http://www.nlm.nih.gov/medlineplus/druginfo/natural/794.html

  • Sleepio Member

    • 113 comments
    • 48 helped
    Graduate

    Dr Horne, as it's quiet I have another question. I find that if I've had a poor night, my thoughts the following day are more likely to be negative, I.e the glasses is very much half empty rather than half full. I'll find my mind wandering and imagining negative situations, so can end up feeling bad about things that haven't actually happened. After a good night however, life is rosy. Are there any CBT techniques to manage my thought during days like this?

  • Sleepio Member

    • 341 comments
    • 25 helped
    Graduate

    Hi BrightEyes, sorry to hear your thinking can be quite negative at times. Poor sleep can impact upon your mood and when we feel low in mood we are more likely to think negatively, which in turn, makes us feel worse (like a vicious circle). Do you use the thought checker to challenge negative thoughts about sleep? If so, the same technique can be really helpful to use for other negative thoughts not related to sleep. Rather than just accepting the thoughts, it can be helpful to try to challenge them and look at things from a different perspective (e.g. how would someone else view the situation? what would you say to a loved one that had that thought? what is the evidence for/against the negative thought?). Engaging in an enjoyable activity can help also, or speaking to a friend. There are some excellent CBT self-help websites where you can get more info. Hope this helps.

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Hi Dion, I'm really pleased to hear you are coping with SR and that your SE is increasing. Providing your SE continues to remain high (above 90%), you will be advised to gradually increase your sleep window by 15 minutes a week. Having a caffeinated drink, engaging in physical activity and exposing yourself to sunlight and fresh air can help if you are finding it difficult to stay awake. As you begin to sleep for longer and wake less frequently through the night, you will feel less tired through the day. Unfortunately it's difficult to predict exactly how long this will take, however, if you try to stick to the Sleepio techniques you can expect to see improvements over the coming weeks. Good luck!

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Hi dion, interesting question. I'm afraid I'm not aware of any such research. Is this prescribed by your GP? Are you taking it only for sleep?

    It doesn't look there is sufficient research evidence on its efficacy or safety in general. I would advise you to consult with your GP about its long term use.

  • Sleepio Member

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

    Could you give me any details of these CBT self-help websites please?

  • Sleepio Member

    • 208 comments
    • 62 helped
    Graduate

    hello again.back online after our chinese meal arrived – very tasty! given the questions about supplemets, can I make a general point. – the key is it is always best to go with the evidence – and in relation to sleep problems the evidence is strongly with CBT/sleep restriction and nowhere in relation to various supplements.

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Hi BeautifulDreamer, as far as I am aware, there is no solid evidence for any of these supplements in treating insomnia. There are odd experimental studies examining whether supplements are effective in treating insomnia, usually with healthy people, however, nothing well-controlled with people with chronic insomnia showing positive sustained effects. I believe there are many vitamins and minerals that are important in overall wellbeing that may also help promote good sleep (e.g. calcium, magnesium, vitamin B, vitamin D, vitamin E). Eating a well-balanced diet would be advisable and seeking expert advice from a nutritionist/ dietician for more specialist advice might be helpful. In relation to Benadryl, I believe it is an antihistamine, which can cause drowsiness but does not have much evidence for its use in treating insomnia. It can also cause unpleasant side effects and can lead to tolerance and rebound insomnia. I am not aware of any research citing anxiety as a side effect of Melatonin. As a Clinical Psychologist, the focus of my work is more on the interactions between thoughts, emotions and behaviours and how they can impact upon sleep (and vice versa)- I know less about medication/vitamins/minerals/supplements etc. If you are suffering from anxiety, I would advise you try some of the relaxation and mindfulness techniques and consult with your GP, pharmacist or nutritionist for advice on medication or supplements. Do others have any thoughts or experience on this?

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    hello valkaye

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Hi BrightEyes, http://www.llttf.com/ is a useful website to look at.

  • Sleepio Member

    • 341 comments
    • 25 helped
    in reply to Sleepio Member
    Graduate

    Thanks valkaye, I would agree, thanks for posting!

  • Sleepio Member

    • 208 comments
    • 62 helped
    in reply to Sleepio Member
    Graduate

    hello Kirtsy

  • Sleepio Member

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

    Thanks; plenty in your answers for me to look into and think about x

  • Sleepio Member

    • 341 comments
    • 25 helped
    Graduate

    well that's us for tonight folks, thanks for joining us and sleep well!

  • Sleepio Member

    • 208 comments
    • 62 helped
    Graduate

    good night all and sleep well!

  • Sleepio Member

    • 61 comments
    • 19 helped
    in reply to Sleepio Member
    Graduate

    Hello! I've been using the Jawbone Up for about 2 months now and I too suffer from carpal tunnel syndrome. The wrist bands come in three sizes so there should be no trouble at all in finding the perfect one for you. The only time that CTS pops up for me in regards to the UP is while typing in which case I will either take it off or flip it around so that the flattest part of the band lies across the bottom of my wirst. I don't think that it should cause any real problems and think it is well worth the investment if you are ready to change your life based on the data you will get from this nifty device. I love mine so far and it really keeps me motivated throughout the day and night. Hope that helps!

  • Sleepio Member

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

    Yes, that certainly helps, thank you. At the moment I use the Sleep Cycle app, which gives reassuring data, often making me realise that my sleep's been better than I thought. It's so easy to underestimate the time spent asleep. I'll give the Up some further thought though, as you've reassured me about any effect on CTS x

  • Sleepio Member

    • 15 comments
    • 5 helped
    in reply to Sleepio Member
    Graduate

    Hello Dr Holme.

    Thanks for your advice about reintroducing my partner after stabilising my sleep patterns. That sounds wise.

    It is difficult as we are in a young relationship, and the lack of sleep and subsequent low mood has been causing us significant relationship problems. It's a very difficult balance between health and relationship.

    I recently spent a fortune on a pocket sprung memory foam topped mattress thinking that it would be firmer and less like to be woken in the night with the motion of someone turning. But i have found the foam to be almost unbearably hot, and this in itself is waking me and stopping me from sleeping again, and have ended up sleeping on the sofa. Not ideal!

    I have heard about 'Cool Matts' i could lay underneath. This maybe help for when the temperature gets higher than 12 degrees :)

    To answer your question, yes i have tried drinking less liquid in the evenings, and ear plugs. I think maybe a better quality, less saggy bed frame may help with rolling together in the night. Worth a try!

    Thank you for your help.

Return to top