Live discussion with Dr Vicki Creanor - 16th September 2015

Dr Creanor will be hosting a live online discussion here on Wednesday 16th September 8.15pm-9.45pm BST.
She will discuss as many topics as possible in the hour and a half and, as always, you’re welcome to ask any questions at all about sleep or the Sleepio program. Please do note that, as per our guidelines, Dr Creanor won’t be able to give personal medical advice. 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 10 Sep 2015 at 12:13 PM
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  • Sleepio Member

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    in reply to Sleepio Member
    Expert

    With anyone that has additional health needs (such as having to pay attention to your blood sugar levels) we strongly recommend that they consult their medical doctor to discuss the impact of reducing naps. Although naps are not recommended when targeting insomnia, physical health must be considered as some conditions require that people do rest at times other than at night/their bedtime.

  • Sleepio Member

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    Expert

    It is possible to pause the programme while ill as there will be times when the body will require more rest than usual to recover. It is unlikely that this will impact on the work done so far as long as it is just a short pause and the techniques are picked up again once recovered.

  • Sleepio Member

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    Expert

    Hi Winter,
    It is my belief that you can postpone sessions and they will wait for you to open them but I would like to double check this with the technical team if that's OK as DANDAN actually asked a similar question. I will post on this thread once I hear back…

  • Sleepio Member

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    Expert

    Hi Peter123,
    Sleep restriction is one of the toughest techniques in sleep treatment. It is also one of the most effective and important elements of the treatment. Two and a half weeks is not long at all in terms of using this technique (even although it will feel like a long time when one is carrying it out) and in my experience it takes longer than this to see any effects. Because there is so much variance among people in general (lifestyles, sleep patterns, diet, health etc), there is a great deal of variance in terms of how long SR takes to help. It can be very frustrating and exhausting but I would suggest people give it longer than a few weeks to see what impact is being made.

  • Sleepio Member

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    Graduate

    hi Dr Creanor.
    I was just curious, I have recently got my self into a routine of going to bed at between 12.30 & 1.00am
    and getting up between 8.00 & 8.30am and having a really good night sleep. One night i was tired and went to bed at 11.00pm and hardly had any sleep but with some of the tecnicqes from the frof i did'nt let it bother me i was wondering if you think it was just probably phycological with changing my time of bed.
    Thanking you Trevor.
    ps Sorry for any spelling mistakes :)

  • Sleepio Member

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    Expert

    Hi Trevor,
    Thanks for your question. It is possible that if we go to bed earlier than we usually do that we are not quite ready for sleep yet and so our mind can start to wander. This can keep us awake and then we can start worrying about and focussing on the fact we are not yet asleep. This cycle can lead to a bad night's sleep. This is one of the reasons we tend to recommend a regular bed and wake time.

  • Sleepio Member

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    Graduate

    Hi Vicki. Many thanks for the reply. I will carry on with SR and hope my sleep improves. It's just that when you get a few days in a row with only a couple of hours sleep, it can start to grind you down a bit, esp if you have to go to work on top of it.

  • Sleepio Member

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    Graduate

    Hi Dr Creanor.
    Thank you for the reply Trevor.

  • Sleepio Member

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    Graduate

    Just another quick question re SR and the QHR. My SW is 2-7 and I've been following the QHR pretty strictly, but sometimes I'm still awake at 4am. Now it's odd, but when it gets to this late I start to get very confused about how long I've been in bed and I think I must fall asleep briefly and wake again. In fact a couple of times I've been briefly confused about whether I'm in bed or laying on the sofa with the duvet over me. The point is that by this time I'm no longer really sticking to the QHR. How much of a problem is this likely to cause

  • Sleepio Member

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    Expert

    Hi Peter,
    many people (good and poor sleepers) do experience this at times when there is confusion about being awake or asleep. Sometimes it's made worse by things like drinking alcohol before bed or by stress. As much as possible, it is best to remove yourself from bed when you are awake for more than 15 mins at a time. If one is not aware of time passing – ie by drifting back to sleep again – it is unlikely that they have been awake for long. AT times when you are aware of 15 mins having passed and being awake, it is important to get out of bed at that point. I would also say that, when getting out of bed for the quarter hour rule, try and not get too cosy (curled up in blanket) as this increases the risk of falling asleep away from your bed.

  • Sleepio Member

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    Expert

    We have 15 mins left of the discussion- any more burning questions?

  • Sleepio Member

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    Graduate

    OK thanks for that Vicki.

  • Sleepio Member

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    Graduate

    On winding down. I'm a bit of an amateur astronomer and was wondering about sitting out in the garden with the telescope as a wind down activity. Does this sound like a good or bad idea? I was worried that the cold night air might wake me up. Many thanks

  • Sleepio Member

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    Expert

    Wind down activities are quite a personal thing but some people go for a walk as part of their wind down routine in the evenings.As long as an activity signals to you that bed time is approaching (it's always best if the activity is regular for this reason, too) then it is OK. Stargazing sounds relaxing so it sounds appropriate as part of a routine.

  • Sleepio Member

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    Graduate

    Excellent. Thanks for that. Although with our weather it's not always a regular activity ha, ha.

  • Sleepio Member

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    Expert

    That's all for this session. Thanks for the posts and I will speak to you again soon.

  • Sleepio Member

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    Expert

    Hi there,

    Just adding the update from the technical team about the question of pausing the programme….

    There’s no ‘pause’ button that you press, but you can just stop doing the course. The next session will unlock as scheduled, 7 days after you complete the last session, but it will remain available via the ‘Visit the Prof’ button until you can take it. When you’re ready to resume you can just click that button and complete the session. The following session after that, will unlock 7 days later as usual.

    It is, however, important to be mindful of when your access is due to expire as it’s not possible to freeze it. You can check your expiry date at any time via the blue ‘My account’ tab in the top right-hand corner of the Sleepio website. And, if your access does expire before you have resumed the programme, you’ll easily be able to extend it further with our monthly subscription.

    Speak to you all soon,

    Vicki

  • Sleepio Member

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    Graduate

    Is there another live discussion coming soon with another specialist?

  • Sleepio Member

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    Graduate

    Does anyone suffer from palpitations once in bed? What is the reason behind this? I don't consciously feel anxious could it be adrenal glands? I've changed my pillow to a synthetic one and it helped block out my loud heartbeat for about a week and where I slept really well. I can hear my heartbeat loud and gradually speed up not long after I put my head down and then am awake for hours. Any thoughts or suggestions out there?
    Thanks

  • Sleepio Member

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    Graduate

    I have been taking Sertraline for a while to help with anxiety. The anxiety is slowly subsiding but I am still left with sleep issues (frequent and early waking). Has anyone taken the same drug whilst going through the sleepio programme and achieved success.i.e Lifting of mood and personal sleep success. I would have thought they would be mutually compatible but i have read on here that sertraline can worsen sleep patterns.

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