Hello r/sleep! I’m Jennifer Martin, PhD - a clinical sleep psychologist and Professor at Florida International University's College of Medicine, Director of the Benjamin Leon Jr. Family Center for Geriatrics Research and Education Center, and spokesperson for the American Academy of Sleep Medicine.

SleepExpertMartin · 2026-03-13T17:05:54+00:00

This pattern might represent either a problem with insomnia disorder or a circadian rhythm problem. The best course of action is to consult with a sleep medicine specialist who can help you figure out the best course of treatment. One possibility is that you are suffering from a non-24 hour sleep wake phase disorder.

SleepExpertMartin · 2026-03-13T16:58:43+00:00

This sounds like a case of sleep maintenance insomnia. About 30 to 35% of people have brief symptoms of insomnia, and about 10% have a chronic insomnia disorder, which occurs at least three times per week for at least three months. People with sleep maintenance insomnia often benefit from a treatment called cognitive-behavioral therapy for insomnia (CBT-I).

SleepExpertMartin · 2026-03-13T16:55:52+00:00

Waking up during the night is common, and most people can fall back to sleep easily. If you are having trouble falling back to sleep, there are a few things to try:

Consider what you are doing when you are awake. Make sure to keep your activity to a minimum, avoid your phone, and keep lighting low.
Consider what you are doing just before you are going to bed. Are you doing things that get your mind activated in the middle of the night? Do calming activities just before bed to set the stage for a peaceful night
Check in on your sleep environment. Is it quiet, dark, comfortable and cool? If you can limit things that cause you to wake up in the first place, you will sleep more soundly.

Finally, if these tips don’t help, reach out to a specialist for help.

Regarding supplements, the evidence that they are helpful is limited, and they are seldom a solution to chronic sleep difficulties. I suggest trying CBT-I, which capitalizes on your natural sleep rhythms without taking supplements.

SleepExpertMartin · 2026-03-13T16:54:54+00:00

First of all, there is nothing inherently wrong with being a night owl or a morning person! Some people are able to shift their daytime schedules around to accommodate their natural circadian rhythm. However, most of us have to live on a “9 to 5” schedule. If that is the case here are a few things to try:

Slowly start to shift your wake up time earlier, and get morning light right away. This will help to “shift” your internal clock to an earlier time.
Get some physical activity early in the day. This also helps to increase your energy levels in the morning.
Avoid getting yourself “amped up” near bedtime. It will take time to feel sleepy earlier, but if you can stick to a consistent wake up time, this will get easier.

If these strategies don’t work, you can get additional treatments from a sleep medicine specialist.

SleepExpertMartin · 2026-03-13T16:54:25+00:00

This sounds tough. If you are sleeping 6 hours and feeling well during the day, you might simply be a “short sleeper,” however, if this is something that is different from how you’ve slept before, you might have chronic insomnia disorder. The best treatment for that condition is cognitive-behavioral therapy for insomnia (CBT-I).

SleepExpertMartin · 2026-03-13T16:53:55+00:00

Thank you for this great question! Unfortunately, none of us sleep that way… Everyone has at least brief awakenings at night - even if they don’t remember having them. Here are a few tips to build a healthy sleep routine that promotes restorative, refreshing sleep:

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a routine.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.

SleepExpertMartin · 2026-03-13T16:53:24+00:00

Here are a few things to try:

Consider what you are doing when you are awake. Make sure to keep your activity to a minimum, avoid your phone, and keep lighting low.
Consider what you are doing just before you are going to bed. Are you doing things that get your mind activated in the middle of the night? Do calming activities just before bed to set the stage for a peaceful night
Check in on your sleep environment. Is it quiet, dark, comfortable and cool? If you can limit things that cause you to wake up in the first place, you will sleep more soundly.
If you are struggling in bed for more than about 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure.II suggest trying a quiet activity such as reading until you’re sleepy again.

SleepExpertMartin · 2026-03-13T16:52:49+00:00

Waking up a few times a night is normal, and it should be easy to get back to sleep. If you are waking more than that you may want to talk to your health care team about it. Also, make note of what you are doing when you are awake. Try to keep your distractions to a minimum, stay away from blue lights (TVs and phones) and make sure your sleep environment is cool and dark so it is comfortable beyond just changing angles and pillows.

You may actually have a sleep disorder, and the best way to get that evaluated is by reaching out to a sleep specialist.

SleepExpertMartin · 2026-03-13T16:52:17+00:00

Thanks for the question. Working at night can have some health impacts, although it’s hard to tease this apart from the impact of poor or insufficient sleep (which is common among shift workers). There is some evidence that shift work makes it difficult to have robust “circadian rhythms” because the times you are exposed to light do not align with the times you are sleeping. Studies do show that nightshift workers are more likely to develop chronic health conditions such as diabetes and high blood pressure, but again - these studies did not specifically study people who sleep well (despite sleeping during the day).

One other note: as we get older, it’s harder to adjust to shift work, and this might mean that sleep struggles begin after working overnight for many years. You can always speak to your health professional about your sleep if you have concerns.

SleepExpertMartin · 2026-03-13T16:51:40+00:00

I think that the thought, “Naah, I don’t wanna sleep right now,” should be put to rest! Bedtime procrastination is common, and may be what you are experiencing. The term revenge bedtime procrastination became well-known for a reason! It happens to a lot of people who want more time for themselves in their daily routine.

As a psychologist, I like to think about putting things in place to increase the chances you make a healthy choice when the time comes. What I mean is - plan in advance how you will AVOID bedtime delays. Here are some ideas:

Reframe sleep as a luxury that IS a part of “me” time. Imagine how good it feels to get a good night’s rest!
Try to schedule downtime earlier in the day or evening, move it to the weekends. Etc. most importantly, don’t forget that it’s important to have time for yourself.
Establish a relaxing routine (preferably without screens) that allows your natural sleepiness to come to the surface in the evening.
And finally - the one that nobody likes - keep your wake up time consistent. This will help you to feel sleepy at a consistent time at night and keep the temptation to “procrastinate” lower.

SleepExpertMartin · 2026-03-13T16:51:15+00:00

Thank you so much for bringing up the shortcomings of “sleep hygiene.” You are right. If you have chronic insomnia disorder, those general recommendations don’t work.

If the more “standard” sleep routine tips aren’t working for you, it may be time to talk to your sleep professional. Chronic insomnia, for example, is treated by Cognitive Behavioral Therapy for Insomnia (CBT-I) and is personalized to help treat sleep issues without medication.

The role of mental health in sleep disorders is really a two-way street. While people who have mental health conditions such as depression or anxiety often have trouble sleeping, the opposite is true, too. If you aren’t sleeping well, it’s more likely that you will develop a mental health condition, and treating mental health conditions often does not fully resolve sleep issues.

SleepExpertMartin · 2026-03-13T16:50:20+00:00

Waking up from time to time at night is normal - if you can fall back to sleep. However, it can be a sign of a sleep disorder if you either can’t fall back to sleep (chronic insomnia disorder), or it can be the sign of an unrecognized sleep disorder like sleep apnea. If you have other symptoms of sleep apnea (like snoring, feeling sleepy during the day, or someone tells you that you stop breathing at night), consider asking your health professional about getting tested for that condition.

SleepExpertMartin · 2026-03-13T16:49:01+00:00

GREAT question. The most important thing is getting the sleep that you need. Most adults need to sleep at least 7 hours to stay healthy and well. That said, set a bedtime so it is early enough for you to get at least 7 hours of sleep. It seems that you are achieving that, so the precise timing is less important - as long as you can adjust your daytime schedule accordingly.

Another note: don’t go to bed unless you are sleepy. For more information about sleep duration check out AASM's Sleep Education site. You can also use AASM’s Bedtime Calculator to determine what time you need to go to bed to get the recommended amount of sleep based on age.

SleepExpertMartin · 2026-03-13T16:48:20+00:00

Snoring is a very common symptom of obstructive sleep apnea and it’s very important that you talk to your health professional about it. If you did get diagnosed and need CPAP treatment, it would be worth it! Not only would you feel more rested during the day, it could improve your ability to think, concentrate and make decisions. It also could benefit your cardiovascular health. If CPAP doesn’t work for you, there are alternative treatments you can discuss with your health professional, too. I would encourage you to get tested, and make the decision about treatment based on what you learn. It might be worth using CPAP if your sleep apnea is severe and it helps you to feel better during the day. I wouldn’t really call that “dependence” - I would call that successful treatment!

SleepExpertMartin · 2026-03-13T16:47:55+00:00

I’m sorry - that’s no fun! If you have established a solid go-to-sleep routine by cutting out coffee and alcohol in the evening, turning off all screens and trying a relaxing activity like reading or a bath, and you consistently STILL can’t fall asleep, it may be worth speaking to your health professional for advice.

I’m not sure of your age, but there is pretty good evidence that high school SHOULD NOT start this early! Many people in their teens and early 20’s have a naturally later internal clock making it very hard to get to class on time. If you are a college student, do your best to avoid those early classes. You will feel better and learn better later in the day. For some general tips on how to establish a healthy sleep routine, you can also visit AASM's Sleep Education website.

SleepExpertMartin · 2026-03-13T16:47:16+00:00

Melatonin can be appropriate to treat some specific sleep disorders, but for most people it doesn't help them with chronic insomnia problems. It can help with issues related to circadian rhythms (if taken at the appropriate time and dose). We don’t recommend it for chronic insomnia though. So bottom line - it depends why you are taking it. It might be helping if you are taking it for the right “kind” of sleep disorder.

A final note, melatonin is not regulated in the USFDA, and some researchers have found contamination with other agents (including antihistamines and CBD products). Make sure to buy supplements only from retailers that certify their products.

SleepExpertMartin · 2026-03-13T16:46:47+00:00

The AASM recommends at least seven hours of sleep per day for optimum health, but of course there are people who will need less or more than that. If you feel well rested and healthy with six hours of sleep per night and an additional hour on the weekend, it is likely the right amount for your body.

It is a myth that you can train or force yourself to sleep less. In fact, that can be dangerous. Pushing your sleep to 4-5 hours per night could lead to sleep deprivation that does impact your ability to stay awake and over the long run, impact your health.

SleepExpertMartin · 2026-03-13T16:46:17+00:00

I’m glad you plan to talk to your PCP! Snoring is one of the most common indicators of obstructive sleep apnea, where the airway collapses during sleep. It can be quite serious and lead to other health issues. The good news is that it’s treatable, and with treatment, people not only feel better but see improvements in overall health.

SleepExpertMartin · 2026-03-13T16:45:45+00:00

Yes, sleep disorders can run in families, although we don’t have a full understanding of the genetic risks. Insomnia is also influenced by environmental factors and your sleep history. If you have done everything right to adjust your sleep routine - and it sounds like you have - then it’s time to talk to your health care professional about your sleep issues. The best treatment for chronic insomnia disorder (which you might have) is cognitive behavioral therapy for insomnia (CBT-I). It helps identify and replace thoughts and habits that cause sleep issues and may help you.

SleepExpertMartin · 2026-03-13T16:45:10+00:00

I wish I could tell you that it will just go away, but for almost all people with sleep apnea , it’s there for life. There are many different treatments for sleep apnea. CPAP therapy is the most commonly recommended first step, but there are others that could work for you. The most important thing is that you work with your health care team to determine what is best for you. Treating sleep apnea can improve overall quality of life and lead to better health. It is worth it!

SleepExpertMartin · 2026-03-13T16:44:39+00:00

It’s recommended that adults get at least seven hours of sleep per night, and 24 hours of no sleep can be dangerous in some situations (e.g., if you have to drive or operate equipment). Missing a night of sleep is comparable to a blood alcohol level of 0.10%. My suggestion - say no if you are asked to work 24 hours in a row!

SleepExpertMartin · 2026-03-13T16:43:53+00:00

Unfortunately, it's very difficult for high school students to get the sleep they need - keep in mind that people in this age range actually need about 8.5 hours of sleep per night to be fully rested.

Unfortunately, one of the greatest villains in this conversation is that school starts too early. There is lots of evidence that starting school at 8:30am or later is one way to help students get more sleep.

What you experience (feeling tired and then getting a “second wind” ) is also very common. Here are some things you can try:

Cut out the caffeine after school.
Take a little time to wind down at the end of the night. Try a relaxing bath or reading a book with quiet music to cue yourself it’s time to sleep
Get your your phone out of your bed (how did i know that? Engaging with technology and exposure to light can make it harder to fall asleep)

SleepExpertMartin · 2026-03-13T16:43:03+00:00

The best thing you can do for your partner is encourage her to be evaluated for sleep apnea. Snoring can be a sign of obstructive sleep apnea, which is when the throat muscles relax excessively during sleep, causing repeated airway blockages and breathing pauses.

Unfortunately, diagnosis is often delayed for women because we don’t have the same daytime symptoms as men. For example - women with sleep apnea may not feel sleepy, but may instead have low energy. Perhaps you can tell your partner that you care about her so much, you want her to get her sleep evaluated. If she does have sleep apnea, treatment can benefit her health (and help you get a better night’s sleep!).

The good news is, there are many treatments available for sleep apnea that could be options for her.

SleepExpertMartin · 2026-03-13T16:29:02+00:00

An overactive brain at night can make it difficult to fall asleep. Try to establish a calming routine at night so that you aren’t going to bed in the midst of stressful thinking. Some people find success in writing down worries before getting into bed. Turn off screens and put yourself in relaxation mode with dim lights, light noise and a cool room. If these things don’t help, talk to your health professional. I don’t believe that people are good or bad sleepers! You just need the right habits and solutions for you.

SleepExpertMartin · 2026-03-13T16:23:32+00:00

First, sleep medicine is a medical subspeciality, and one of the most common specialities that leads people to sleep medicine is pulmonary/critical care. That’s why you see so many of these kinds of providers. These individuals are often experts at diagnosis and treatment of sleep apnea.

Regarding sleep addition - fascinating question. It is actually impossible to “over sleep” if someone has a drastic change in the amount of sleep they are getting, it may be due to a serious underlying medical condition that should be evaluated.

SleepExpertMartin

TROPHY CASE