Live discussion with Dr Vicki Creanor - 6th June 2018

Dr Creanor will be hosting a live online discussion here on Wednesday 6th June, from 8:15 to 9:45pm British Time or 3:15 to 5:45pm US Eastern 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.

Please do note that, as per our guidelines, Dr Creanor will not be able to give personal medical advice, including that concerning 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. 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.

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Posted 31 May 2018 at 2:36 PM
  • 15 comments
  • 0 helped

Comments

  • Sleepio Member

    • 7 comments
    • 1 helped
    Graduate

    Although my sleep has improved, I always wake up approximately 15 minutes after going to sleep. I sometimes have to work to get sleep again (listen to relaxation etc). Any idea why this keeps happening?

  • Sleepio Member

    • 53 comments
    • 0 helped
    Graduate

    Hello Dr.

    I seem to have mix of issues.

    While there are instances when I immediately get to sleep, there equal instances when I am sleepy eary evening then later on I may not be so especially once I have brushed my teeth and got my self ready for bed my mind can be more active.

    Then there are occassions, when my mind is racing. Sometimes, too my mind can be alright but then,when I attempt to sleep I remain awake for say 10 to 20 munites upon which I either remain or sit up in bed and read for sometime and then knock off to sleep.

    Then later in the night, I wake up sometimes after some reading while in bed go back to sleep there are times when despite all my efforts of reading do not get back to sleep mode and am awake all throughout the day not even sleeping in the afternoon when I might 'sink' into sleep for 3 seconds and up again. This can leave awake from upto 01:30 struggling till night time when once of the aforemention occurances may take effect.

    I should be grateful for your considered thoughts and advise.

    StefanA

  • Sleepio Member

    • 11 comments
    • 1 helped
    Graduate

    Hello Dr Creanor,
    I’m new to Sleepio and so have still a lot to learn.
    I’m a (very) poor sleeper for 25 years now.
    Before, for 29 years I slept way better: easily 10h, although it was not always so refreshing either.
    After a week or so in the course, I see that my tracking device indicates an average of:
    Awake: 16 Light: 72 Deep: 7 REM: 3
    It indicates a lot of multiple little awakenings that I don’t remember. Of course I remember the (1-2) longer ones present most of the nights.
    I normally sleep in very easily, although I wake often up already shortly after half an hour.
    I had even two nights in a row now with 22% and 15% Deep sleep and then also 61% and 66% Light sleep.
    But beside these nights I have in general 4.5% Deep and 74% Light sleep. SE 72% SQ 6.
    I don’t see really a pattern of sleep cycles of 90’.
    I think all this is coherent with the fact that I don’t sleep so well and don’t feel always so refreshed?
    I can have nods in the late afternoon or the early evening, sometimes from the morning on, but never before going to bed or during the wake ups at night.
    “Funny” also that during sleep studys, I always sleep well.
    Thanks for your consideration!

  • Sleepio Member

    • 3 comments
    • 0 helped
    Graduate

    Hi there
    I have been sleeping poorly for about 15 years – I tend to fall asleep quite easily but then wake up after 3.5 / 4 hours and then another 2 times, averaging 5 hours and efficiency of 75%. The app is suggesting a sleep window of between 6.5-7.5 hours. I’m now just about to take session 5 of the course. I haven’t experienced an improvement if my stats yet – I wonder if I should be restricting my sleep more to try and “consolidate” my sleep more, or whether it really is more about the relaxing / destressing exercises? I think I have intermittent anxious waves and when I think about it / become mindful I realise my mind is quite tense even during the day.
    Any advice appreciated.
    Thanks

  • Sleepio Member

    • 2510 comments
    • 383 helped
    Expert

    Hi and welcome to the live sleepio session where we will discuss all topics relating to sleep and the sleepio programme. To introduce myself, I am a clinical psychologist who specialises in sleep problems. Let's get started…please feel free to post any questions you may have!

  • Sleepio Member

    • 2510 comments
    • 383 helped
    in reply to Sleepio Member
    Expert

    Hi and thanks for your question. We sometimes hear this happening when people are experiencing stress or anxiety in their lives. I wonder if this is something that it ongoing for you? It can often prevent us from falling into a deeper sleep. Other things that may be going on are environmental factors – such as external noises in the house that occur at that time of night and wake us up while we're still in the lighter phases of sleep. In terms of how to go about helping these issues, clearly if anxiety is around then help can be sought for this, however using white noise in the bedroom while falling asleep or earplugs can drown out background noises likely to wake us up as we are about to fall into deeper sleep.

  • Sleepio Member

    • 53 comments
    • 0 helped
    in reply to Sleepio Member
    Graduate

    Hello Dr.Creanor

    I'm Stefan I have posted my sleep situation in the posts above(second from top) and should be grateful for your advice.

  • Sleepio Member

    • 2510 comments
    • 383 helped
    in reply to Sleepio Member
    Expert

    Hi there and welcome to Sleepio – I see you have just started the course. Often there are various types of sleep problems that people present with when they begin Sleepio – the ones you have mentioned are all very common in fact. The good news is that Sleepio is set up to tackle all the difficulties you have mentioned – not being able to fall asleep initially, racing mind at bedtime and early wakening. Over the course of the next few weeks, you'll be learning about how to get your sleep back on track by targeting these very issues. I hope you find the strategies useful and enjoy the course.

  • Sleepio Member

    • 2510 comments
    • 383 helped
    in reply to Sleepio Member
    Expert

    Hi there I have just replied to your post there – just to reassure you that over the next few weeks there will be lots of learning around these very issues you have mentioned. It can be very daunting when people first start the course and sometimes it's not clear whether our individual issues will be addressed, but it sounds as if the ones you have raised are those discussed in the programme. I hope you find them helpful.

  • Sleepio Member

    • 53 comments
    • 0 helped
    in reply to Sleepio Member
    Graduate

    Thank you Dr.

  • Sleepio Member

    • 2510 comments
    • 383 helped
    in reply to Sleepio Member
    Expert

    Hi and thanks for getting in touch. Often when people start the Sleepio course, their sleep is quite inconsistent, without much pattern emerging. It's often a sign that sleep is disrupted and needs looking at! Within the programme over the next few weeks, you'll be learning many techniques to address this – the aim is to help people get their sleep into a more predictable, consistent pattern which in turn often allows for more refreshing sleep. I'm not sure if there was a particular question you were asking but I hope that you find the strategies helpful over the coming weeks and find that your sleep starts to become a bit more consistent.

  • Sleepio Member

    • 2510 comments
    • 383 helped
    in reply to Sleepio Member
    Expert

    Hi and thanks for getting in touch. It sounds as if the sleep window may indeed be a little long if the average sleep time is 5 hours? It may help to stick to a window of 5 hours for a week and see how this works? Otherwise the risk is that more time is spent in bed awake. In terms of sleep stats, please don't worry too much if there is little shift in the first couple weeks – it often takes a bit longer to see changes, just as the body relearns how to sleep.

  • Sleepio Member

    • 3 comments
    • 0 helped
    in reply to Sleepio Member
    Graduate

    Ok thanks for the advice, I will seduce the sleep window, and see how it goes. Much appreciated.

  • Sleepio Member

    • 2510 comments
    • 383 helped
    Expert

    Only 10 more minutes left of this session if anyone else has any further questions?

  • Sleepio Member

    • 2510 comments
    • 383 helped
    Expert

    That's all for now – thanks for the comments and I will speak to you again soon.

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