Live Discussion with Dr Simon Kyle - 11th April

Dr Kyle will be hosting a live online discussion here on Wednesday 11th April 7pm-8pm.

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Posted 7 Apr 2012 at 5:30 PM
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  • Sleepio Member

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    Hi Dr. Kyle, I have been getting very light headed over the last couple of weeks, do you know if it can be related to not getting enough sleep..

  • Sleepio Member

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    Expert

    Hi All! Welcome to the live chat session. let's get started!

  • Sleepio Member

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    in reply to Sleepio Member
    Expert

    great question andymoir. I think the important thing is not to nap, which would weaken sleep pressure; and to get appropriate light and social interaction, both of which will help regulate circadian rythms/body clock. Often resting might put us in a position where a nap might be more probable; and it is avoiding sleep during the day which is important.

  • Sleepio Member

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    as a subsidiary question to andymoir's I am also interested in how to determine when to have extra sleep as a part of post viral fatigue. Do you think it is OK to have a couple of nights a week that I nominate to sleep longer in the morning if that is what I feel I need?

  • Sleepio Member

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    Expert

    Thanks Enfys. Check to see if the light box is enriched with blue wavelength light. these will be most effective at impacting your body clock.

    We often see people who used to work night shifts and now have poor sleep; so you are certainly not alone. Stability of bed and rise times, 7 days a week, is important, meaning your sleep window should follow a consistent pattern. What time do you start work at? The other option is trying to change your 'natural phase', pushing your bedtime back – Light in the morning can help this.

  • Sleepio Member

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    Hi IanNR. this pattern is very common and SR can take several weeks before good nights become more frequent and continuous. So, my first thought is stick with it. It varies from individual to individual, but for some it might take 3-4 weeks or greater of SR before sleep becomes robust and stabilised. for your natural sleepiness, is your main problem with waking up in the middle of the night and/or early morning?

  • Sleepio Member

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    Hi Blackwood. though not terribly common, it is certainly possible. Often headaches and tension might increase after poor sleep, and sometimes this can be accompanied by dizzy or light-headedness. Has sleep been the factor that's changed? these feelings should generally pass but if they get worse/become more frequent, then always worth consulting your GP and being a detective about whether anything else has changed in your life (e.g. diet)

  • Sleepio Member

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    Thanks Goldie, this is good question; and one I can't give a definitive answer to. Is it extra sleep you need or extra rest? We know that stabilising sleep-wake times and rhythms (light, exercise, social interactions, meal times) will all promote better sleep and wake funcitonig, so variability is not ideal. From research on similar conditions, that are characterised by fatigue, it is known that CBT-based methods do improve sleep and some aspects of functioning. Do you feel improving sleep more would allay the need for further rest/sleep periods?

  • Sleepio Member

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    Graduate

    Hi Dr. Kyle. My question is around the topic of staying asleep through the night. Having said that, I've just quickly looked @ my sleep diary & found since starting the course in February I've slept 5 nights through when my sleep efficiency was in the 90s percent. That's led me on to think to go back & see what I did to sleep the night. At the moment I'm waking up aprox 1 to 1 & half hrs after falling asleep. I'm then up for aprox 1hr to 1& half hrs before I go back to bed. I'm feeling tired through the day even when I've overslept I haven't felt energised to start the day. I think I need reassuring that things will get better. My sleep efficiency is in the 70s. Many thanks. Chris.

  • Sleepio Member

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    Hi Folks, we are having a quiet night tonight! does anyone have any questions/issues at all they would like to discuss?

  • Sleepio Member

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    My sleep has improved tremendously since I started Sleepio but there are still times in my week when I feel exhausted and think I would benefit from sleeping on in the mornings as I am also very sleepy. I know I used to spend up to 14 hours in bed to get 6 hours sleep and these days have long gone. Now I am sleeping 6hours plus and keep myself up late to stick to the SR and a couple of times I have broken the rule to let myself sleep on because I am so exhausted and I have slept for about 8 hours ( in bits but little time awake or out of bed). I have immediately the next night gone back to SR so I don't slide back to my old ways!!

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    Thanks Dr. Kyle….Never had light headedness before through lack of sleep just looking for an answer, I have had quite alot of stress recently maybe down to that.

  • Sleepio Member

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    Graduate

    Dr. Kyle what's the difference between sleep & rest please? I'm sure I should know the answere or there is an article about it but my brain is too tired to look for info. Many thanks Chris.

  • Sleepio Member

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    Hi Lonepine77. thanks for the question. the good thing is that you are able to sleep consolidated, several nights in the 90s is proof that your sleep-wake system can function well. it sounds like you need to go back to basics, perhaps initially with SR and fixed sleep window? as well as the 15 minute rule during the night if you wake up? you make a good point about quality and quantity; over-sleeping but still feeling groggy when during the day may suggest poor sleep composition (not getting the right distribution of sleep stages). worthwhile practicing those components of the course that helped you previously – any ideas what worked best?

  • Sleepio Member

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    Expert

    great discipline Goldie!

  • Sleepio Member

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    there are certain brain activity patterns that are only present during sleep and these have specific restorative functions for your body and brain; these are not found even during quiet wakefulness/rest. Sleeping at the right time of the day is also important in order to get the right composition of specific sleep stages.

  • Sleepio Member

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    Graduate

    I'm still using SR & think of using the QHR each night but can't seem to get myself into being aware enough to think of the QHR but thanks for your answer & I'll look to getting back to basics. Chris

  • Sleepio Member

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    Many thanks for your reply & are there any articles on it please.

  • Sleepio Member

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    thanks Lonepine77. Here is a link to a couple of posts on QHR:

    The Quarter of an Hour Rule: Putting it into Practice
    The Quarter of an Hour Rule: The Science

  • Sleepio Member

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    Expert

    That's us for tonight folks! Many thanks for joining and speak next time. have a nice week.

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