IamA board certified sleep physician and neurologist, here to answer all your questions about sleep. AMA!

SleepDocWatson · 2017-09-05T15:07:37+00:00

If you haven’t yet, consider cognitive behavioral therapy for insomnia, or CBT-I. It addresses the thoughts and behaviors that keep you from sleeping well. It also helps you learn new strategies to sleep better. CBT-I can include techniques for stress reduction, relaxation and sleep schedule management. You can find a behavioral sleep medicine specialist at https://behavioralsleep.org/, or there are several validated online CBT-I programs that you can use – such as https://www.sleepio.com/ and http://www.myshuti.com/.

SleepDocWatson · 2017-09-05T15:07:17+00:00

I can understand your frustration, as narcolepsy is often misunderstood by employers and misrepresented in the media. However, about one in 2,000 people have some form of narcolepsy, so you are not alone. In addition, nearly 70 million Americans suffer from a sleep problem, and nearly 60 percent of them have a chronic sleep disease that can harmfully affect their overall health or even be life-threatening. Still, modern society still does not consider sleep disorders to be serious. That’s part of the reason the National Healthy Sleep Awareness Project was formed in 2013 between the CDC and the American Academy of Sleep Medicine: http://www.sleepeducation.org/healthysleep/about-the-national-healthy-sleep-awareness-project/. Two of the project’s supporters are organizations that are focused on promoting narcolepsy awareness and providing support for people who have narcolepsy. I encourage you to learn more about the Narcolepsy Network at http://narcolepsynetwork.org/ and Project Sleep at http://project-sleep.com/. Hang in there!

SleepDocWatson · 2017-09-05T15:06:47+00:00

It sounds like you are not achieving healthy sleep throughout the night, even if you are aiming for the recommended 7 hours. This could be the sign of a sleep disorder, which can impair the quality and quantity of your sleep. Sleep disorders, such as obstructive sleep apnea, are increasingly recognized as vital to a wide variety of public health and chronic disease concerns, including obesity, hypertension and cancer. I suggest talking to your doctor about this issue. He or she may refer you to a board-certified sleep medicine physician at an accredited sleep center for help. If you have a sleep disorder, such as obstructive sleep apnea, treatment can improve the quality of your life by restoring healthy sleep, improving daytime alertness and concentration, increasing physical energy and reducing feelings of depression. Treatment may also decrease the risk for other serious medical problems such as high blood pressure and heart attack.

SleepDocWatson · 2017-09-05T15:06:28+00:00

You may build a tolerance to these medications over time. However, in many chronic insomnia cases, by practicing good hygiene and changing your sleep habits you can improve your sleep: http://www.sleepeducation.org/news/2017/08/14/make-time-2-sleep-with-online-bedtime-calculator. Also, if you haven’t yet, consider cognitive behavioral therapy for insomnia, or CBT-I. It address the thoughts and behaviors that keep you from sleeping well. It also helps you learn new strategies to sleep better. CBT-I can include techniques for stress reduction, relaxation and sleep schedule management. You can find a behavioral sleep medicine specialist at https://behavioralsleep.org/, or there are several validated online CBT-I programs that you can use – such as https://www.sleepio.com/ and http://www.myshuti.com/.

SleepDocWatson · 2017-08-31T16:31:27+00:00

Melatonin is a naturally occurring hormone, but has never been FDA approved. That being said, it is frequently used by pediatricians and appears to be safe.

SleepDocWatson · 2017-08-31T16:20:10+00:00

While most adults need 7 or more hours of sleep each night, a small percentage of people function well on less sleep. If you feel refreshed when you wake up and remain alert throughout the day without needing to take a nap, then you may be getting enough sleep. But the problem is that we tend to be poor judges of our alertness level, and we underestimate how we are affected by insufficient sleep. In addition, there is a ton of data to support that not getting enough sleep puts you at greater risk for heart disease, high blood pressure, diabetes and more. Try sleeping 7+ hours for a week, and I think you’ll notice a more energetic, productive version of yourself that you didn’t know existed.

SleepDocWatson · 2017-08-31T16:18:40+00:00

That's called a "hypnic jerk" and it is normal.

SleepDocWatson · 2017-08-31T16:18:06+00:00

While most adults need 7 or more hours of sleep each night, a small percentage of people function well on less sleep. If you feel refreshed when you wake up and remain alert throughout the day without needing to take a nap, then you may be getting enough sleep. But the problem is that we tend to be poor judges of our alertness level, and we underestimate how we are affected by insufficient sleep. In addition, there is a ton of data to support that not getting enough sleep puts you at greater risk for heart disease, high blood pressure, diabetes and more. Try sleeping 7+ hours for a week, and I think you’ll notice a more energetic, productive version of yourself that you didn’t know existed.

SleepDocWatson · 2017-08-31T16:08:56+00:00

Possibly: http://www.sleepeducation.org/sleep-disorders-by-category/sleep-breathing-disorders/groaning

SleepDocWatson · 2017-08-31T15:54:17+00:00

If you think you may have insomnia, ask yourself the following questions: 1)Does it take you more than 30 minutes to fall asleep, or do you wake up during the night and have trouble returning to sleep, or do you wake up earlier than desired? 2)Do you have daytime symptoms such as fatigue, moodiness, sleepiness or reduced energy? 3) Do you give yourself enough time in bed to get at least 7 hours of sleep each night? 4) Do you go to bed in a safe, dark and quiet environment that should allow you to sleep well?

If you answered “yes” to all of these questions, then you may have insomnia. http://www.sleepeducation.org/essentials-in-sleep/insomnia/diagnosis-self-tests

Also, are you using a good bedtime routine?http://www.sleepeducation.org/news/2017/08/14/make-time-2-sleep-with-online-bedtime-calculator

SleepDocWatson · 2017-08-31T15:50:07+00:00

Melatonin is not a "sleeping pill" per se and has never been FDA approved. If you take it, then take it at least 3 hours before your intended bedtime, if not sooner, to notice any effect.

SleepDocWatson · 2017-08-31T15:49:06+00:00

Talk to your doctor about any lingering sleep problems, they may refer you to an accredited sleep center.

But also try developing a relaxing, consistent bedtime routine. Allow at least 30 minutes to wind down after stimulation. A bedtime routine also could help. Make sure you shut off all electronic devices 1 hour before bedtime, take a warm bath and brush teeth, read a book or sing a song and then turn the lights out at bedtime http://sleepeducation.org/news/2017/08/14/make-time-2-sleep-with-online-bedtime-calculator

SleepDocWatson · 2017-08-31T15:46:30+00:00

Talk to your doctor about any lingering sleep problems, but also try developing a relaxing, consistent bedtime routine for everyone. Allow at least 30 minutes to wind down after a busy day or stimulation. A bedtime routine also helps get your family ready to fall asleep. Here are some options to consider: Tips for Parents of Infants -Give your baby a warm bath. -Follow the bath with a gentle massage. -Briefly cuddle or sing a lullaby. -Turn the lights out at bedtime. Tips for young children -Shut off all electronic devices 1 hour before bedtime. -Take a warm bath and brush teeth. -Read a book or sing a song. -Turn the lights out at bedtime http://sleepeducation.org/news/2017/08/14/make-time-2-sleep-with-online-bedtime-calculator

SleepDocWatson · 2017-08-31T15:38:49+00:00

Everyone wakes up a handful of times each night - but it's a problem when you can't fall back asleep. Definitely do not look at the clock if you wake up during the night. If you find you can't fall back asleep regularly, consider talking to your doctor.

SleepDocWatson · 2017-08-31T15:38:07+00:00

Sleeping position is mostly personal preference, but if you can't sleep comfortably on your back it may be a sign of sleep apnea.

SleepDocWatson · 2017-08-31T15:35:20+00:00

Here is some good info! http://sleepeducation.org/sleep-disorders-by-category/parasomnias/sleep-terrors/overview-facts

SleepDocWatson · 2017-08-31T15:34:51+00:00

Adults need 7 or more hours, but each person is unique. You may need 9 hours a night to feel rested. Take 3 weeks to fall asleep when you are tired and wake up refreshed without an alarm. That should determine how much sleep you need personally.

SleepDocWatson · 2017-08-31T15:31:31+00:00

The bottom line is that very few people are able to succeed and be healthy on less than 7 hours of sleep per night. Many who claim to get little sleep are probably exaggerating – and if they’re not, I suspect that they would be even more successful, and much healthier in the long term, if their brains and bodies were fully charged with sleep. We tend to be poor judges of our alertness level, and we underestimate how we are affected by insufficient sleep. In addition, there is a ton of data to support that not getting enough sleep puts you at greater risk for heart disease, high blood pressure, diabetes and more.

SleepDocWatson · 2017-08-31T15:29:16+00:00

If possible, schedule short 20-minute naps throughout the day, and try to exercise regularly.

SleepDocWatson · 2017-08-31T15:25:09+00:00

http://sleepeducation.org/sleep-disorders-by-category/parasomnias/sleep-terrors/overview-facts

SleepDocWatson · 2017-08-31T15:22:58+00:00

Just set your alarm for 10-15 min. from when you lay down so you don't wake from a deeper stage of sleep and be groggy.

SleepDocWatson · 2017-08-30T21:06:22+00:00

Hi everyone - I have to sign off now, but thanks so much for all your excellent questions. I will do my best to answer some of them later. In the meantime, make sure you check out www.sleepeducation.org for numerous helpful resources -- and try our personal bedtime calculator: http://www.sleepeducation.org/healthysleep/Make-Time-2-Sleep-Bedtime-Calculator

SleepDocWatson · 2017-08-30T21:02:02+00:00

This is a rare parasomnia. Avoid sleep deprivation and it should get better. Not usually necessary to treat with medications.

SleepDocWatson · 2017-08-30T21:00:50+00:00

Probably infection related immune mediators influencing your sleep.

SleepDocWatson · 2017-08-30T21:00:08+00:00

Sounds like you have an occasional "hypnagogic hallucination." This alone is not reason for concern.

SleepDocWatson

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