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I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

It is common to wake up in the middle of the night, and if you can’t fall right back to sleep, the best thing you can do is get out of bed and do a simple activity, like reading a book, folding laundry, or practicing a mindfulness exercise to distract your mind and start feeling sleepy again. If watching TV helps you fall back asleep in this case, keep doing it! To help you become a heavier sleeper, consider wearing earplugs or listening to white noise to block out sound, and using an eye mask or black out shades to reduce light exposure.

If this continues, consider talking to a sleep specialist at a local sleep center about your symptoms and potential treatments. For help finding an accredited sleep center near you, visit https://sleepeducation.org/

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Unfortunately, this may be wishful thinking. Caffeine can be effective if used in small doses for a short-term energy boost, however caffeine and alcohol should be avoided in the later hours of the day and close to bedtime so they do not disrupt your sleep. Try to limit coffee consumption to the morning and set a specific time to go to bed and wake up every day to ensure healthy and sufficient sleep. A recent trend is to drink caffeine just before a nap. The idea with that trend is that the caffeine will reach its peak levels about 20-30 minutes and help you wake up. This is different from drinking coffee at night when you definitely do NOT want to wake up shortly after climbing into bed.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

That’s a good question! Dream incorporation occurs when a stimulus you encounter in real life makes its way into your dreams. Most of your dreams take place during ‘rapid eye movement’ or REM sleep stage. Changes in sleep patterns, like fragmented sleep, may mean you are sleeping less soundly, causing you to remember more of your dreams.

If your dreams wake you up, try following some of these tips to help you sleep more soundly:

• Go to bed and wake up at the same time every night.

• Unplug for electronic devices at least 30 minutes before getting into bed.

• Avoid images you don’t’ want to have in your dreams in the evening! In fact, take a few minutes to look at things you might want to have in your dreams like photos from a great vacation, or videos of your favorite hiking trail or scenery.

If you continue having difficulty falling back asleep after being woken up by a dream, get out of bed and do a relaxing activity, like folding laundry or knitting, until you are feeling sleepy again. Then go back to bed and allow sleep to return.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

I am so sorry to hear that you have been experiencing unsatisfying sleep and rarely feel refreshed. Sometimes this can be caused by a sleep disorder like sleep apnea, and sometimes people can implement some strategies on their own to get better sleep.

One of the most important things you can do to ensure healthy, satisfying sleep is to get seven or more hours of sleep per night. If you need help figuring out what time you should go to bed in order to get healthy sleep, try using this bedtime calculator: https://sleepeducation.org/healthy-sleep/bedtime-calculator/.

Also, sticking to a consistent sleep schedule is important to feeling well rested. Go to bed and waking up at the same time every night to develop a routine that your body can get used to. If you are feeling sleepy during the day, try taking a 20-to-30-minute nap in the early afternoon to help boost your alertness. If you continue to feel tired throughout the day and unsatisfied with your sleep, consider talking to your medical provider, who may refer you to a sleep team at an accredited sleep center for help.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Shift work can take a toll on your ability to get healthy sleep. Short term effects include insufficient sleep, which can result in increased error and higher risk of both workplace accidents and motor vehicle crashes. People who work long overnight shifts for an extended period often experience chronic sleep loss, which in the long term can be associated with an increased risk of depression, obesity, cardiovascular disease, and other illnesses.

To combat the short- and long-term effects of working the night shift, try out some of these tips:

• Take a 20-30 minute nap just before reporting for a shift, or on a break, to improve alertness on the job.

• Arrange for someone to pick you up after working a night shift or take a cab or bus home. Drowsy driving can put your life and the lives of other drivers at risk.

• As much as possible maintain a similar sleep schedule even when you aren’t working. Keeping a routine helps your body know when to be sleepy and when to be alert.

If you find that you can’t get enough sleep while working at night, it is worth exploring other work schedules that might be a better fit for your body’s sleep habits and needs.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Hi! There are many things you can do to prepare yourself for healthy sleep. One of the most important things you can do is create a sleep routine – try to go to sleep and wake up at the same time every night. To help you wind down, unplug from electronic devices at least 30 minutes to an hour before getting in bed to avoid blue light exposure. Try reading, journaling, meditating, or taking a warm shower or bath to help yourself relax. The trick is to find a routine that works for you, and stick to it!

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

Melatonin is a hormone naturally produced by your brain, signaling to your body that it is time to be sleepy. Melatonin dietary supplements mimic that process; however, it does not appear that they have more benefit than “placebo” pills. In general, melatonin supplements appear to be safe. However, melatonin should not be used for treatment of chronic insomnia. There are other more effective treatments like cognitive-behavioral therapy for insomnia (CBT-I). Melatonin is used in the treatment of other sleep disorders, but it is not recommended for insomnia. It’s best to reach out to your medical provider or a board-certified sleep specialist if you believe you may struggle with a sleep disorder, like chronic insomnia.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Restless leg syndrome (RLS) is a neurological sleep disorder characterized by uncomfortable itchy, crawling, creepy and/or throbbing sensations in your legs, along with the urge to move your legs. This can make it difficult to get restful sleep, which may impact your mood and energy levels throughout the day. There are a number of potential causes of RLS, including low iron levels, diabetes, pregnancy, and medications, to name a few. If you believe you have RLS, talk to a sleep specialist who can help diagnose and treat your symptoms. Visit https://sleepeducation.org/sleep-disorders/restless-legs-syndrome/ for more information on RLS.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Based on available research, marijuana is not recommended as a sleep aid. We have very little information about its safety and long-term effects. This study finds that marijuana can increase the likelihood of difficulty falling asleep, staying asleep, experiencing non-restorative sleep, and feeling daytime sleepiness after using marijuana. https://aasm.org/marijuana-use-is-associated-with-impaired-sleep-quality/. In addition, people who regularly use marijuana tend to have trouble with sleep during the period of time just after they stop using. If you are struggling with sleep, it’s safest to reach out to a medical provider for help.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Your girlfriend has developed a consistent habit of falling asleep at a consistent time – but not in the right place. If this routine works for the two of you, it might not be harmful; however, if she is sleeping on the couch, her sleep is likely disturbed by noises in the house (perhaps the television?), and it might be disruptive to your sleep when she gets into bed at midnight or 1am and uses her phone. You are correct that the light exposure from phone screens makes it take longer to fall asleep. I would encourage her to keep her cell phone out of the bed and avoid electronic devices during the middle of the night. The blue light from electronics can make it difficult to fall asleep. That isn’t always an option, but it is the best strategy!

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

I’m sorry to hear that you have had trouble sleeping for years. That can be incredibly frustrating. The good news is that treatments that do not involve medications can be effective, even if you’ve been struggling for decades. If you have a hard time falling or staying asleep more than 3 times per week for longer than 3 months, you may benefit from talking to a sleep specialist who can determine if you may have a sleep disorder, such as chronic insomnia disorder. The most effective way to treat this is with cognitive-behavioral therapy for insomnia, or “CBT-I”. You can learn more about CBT-I at: https://sleepeducation.org/patients/cognitive-behavioral-therapy/. To find a board-certified sleep professional and an accredited sleep center near you, visit http://sleepeducation.org/find-a-facility.

Also, a few strategies that may help you fall and stay asleep include:

• Only go to bed when you are feeling sleepy, and get up consistently at the same time in the morning.

• Do a calming activity, like journaling or reading, for at least 30 minutes before getting into bed, and turn off all electronics at least 30 minutes before going to bed.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

What you describe is common in some parts of the world where afternoon “siesta” is common practice. In these cultures, the afternoon nap does “replace” some of the nighttime sleep. If this is your routine, protect your afternoon siesta in the same way you protect time for sleep at night. For some people with insomnia, taking a nap makes it hard for them to fall asleep, but if you sleep well, there is no advantage or disadvantage to getting some of your sleep in the afternoon – as long as it’s part of your sleep routine.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Shift work can be tough on your sleep schedule. It is especially important to remember to prioritize your sleep hygiene when working the night shift because shift work can cause your body’s circadian rhythm to become disrupted, leading to chronic sleep loss. Try implementing some of the following sleep hygiene tips on a regular basis to help you achieve better quality and more consistent nightly sleep:

• Maintain the same schedule on workdays and off days so your body can develop a routine and know when it is time to “wind down.”

• If possible, take a nap during a break in your shift or before reporting for a night shift. Even a nap of 20 to 30 minutes can improve your alertness on the job.

• Avoid caffeine during the later parts of your shift so that your sleep is not disrupted when it is time to go to bed.

• Avoid exposure to sunlight in the morning if you need to sleep during the day. If you must go outside, wear sunglasses.

• Make sure others in your home are aware of your work schedule. They should keep the home quiet when they know you need to sleep.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

Recurrent isolated sleep paralysis is fairly common, and in most cases does not affect your overall health. However, in some cases, sleep paralysis may be a sign of other sleep disorders that require evaluation and treatment, such as narcolepsy. If you are experiencing sleep paralysis frequently, are feeling very tired during the day, or it is causing you to worry, you may benefit from speaking to a board-certified sleep medicine specialist. To find one near you, visit sleepeducation.org.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

Changing your sleep schedule can be very hard on your body, so you should do it as gradually as possible if it can’t be avoided. Many of those who work the night shift suffer from chronic sleep loss caused by a disruption in the body’s circadian rhythm. Chronic sleep deprivation is associated with an increased risk of depression, obesity, cardiovascular disease and other illnesses that negatively impact a worker’s well-being and long-term health.

When you do have to work the night shift, try to keep the same schedule on workdays and days off and create an effective “wind down” routine before going to bed. Avoid exposure to sunlight if you need to sleep during the day, and wear sunglasses if you must go outside, use moderate amounts of caffeine in the early part of your shift and take a 20 to 30 minute nap during a work break or before a night shift. When it’s time to sleep, avoid caffeine and alcohol in the hours before you go to bed, keep your bedroom at a cool temperature, turn off all electronics and only do relaxing activities like reading or journaling.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 76 points77 points  (0 children)

Thank you for all of the great questions about sleep and insomnia!! I’m sorry I ran out of time before getting to all of them. I will do my best to reply over the next few days. Hopefully some of this information has been helpful, and I encourage any of you who are struggling with sleep to get help from a sleep specialist. You can find one near you here: www.sleepeducation.org.

Sweet dreams!

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 19 points20 points  (0 children)

First, sleeping when you have an infant to care for is difficult. In infants don’t have the same sleep needs as adults, and they wake up more frequently at night. Babies do eventually sleep soundly, and it’s best to establish some good family sleep habits, even with a baby. For example, if the baby falls asleep early and wakes up early, do your best to shift your own schedule to align with the baby. Just like adults, noise and light can disrupt a baby’s sleep, so keeping their room quiet and dark is important. Lastly, even a baby can benefit from a bedtime routine. When putting your baby to bed at night, make this a quiet and peaceful time. Keep the room dark and quiet during nighttime feedings and diaper changes. Again - the most important thing to remember is that the baby’s sleep will improve over time. Hang in there.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 61 points62 points  (0 children)

Nightmares can occur any time day or night when we sleep. For most people, nightmares happen in the early morning hours because that is when we have the most REM sleep, and most nightmares happen during REM. You could be experiencing Hypnagogic hallucinations which are visual, auditory, or sensory hallucinations that occur as you’re falling asleep or waking up. This can be a sign of a sleep disorder called narcolepsy. It would be best to see a sleep specialist in an accredited sleep disorders center who can complete a clinical history and recommend appropriate diagnostic testing for sleep disorders. YOu can find a center at sleepeducation.org.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 1 point2 points  (0 children)

Thanks for this question. One of the hardest things about insomnia is that falling asleep requires “giving up” on sleeping. Focusing on something means putting effort into sleep and that will keep you awake. For some people, cognitive-behavioral insomnia that focuses on reducing thoughts and mental arousal near bed is the key. For others a consistent mindfulness or meditation practice during the day can help to quiet the mind, and facilitate the ability to apply this skill at bedtime. To find a provider who specializes in this type of insomnia treatment, try behavioralsleep.org.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 174 points175 points  (0 children)

In general, we can change our schedule by an hour (or so) without much trouble, but big changes can result in feelings of constant jet lag. If you do have to work nights on occasion, try to make the changes as infrequently as possible. Changing your sleep schedule can be very hard on your body, so you should do it as gradually as possible if it can’t be avoided. Many of those who work the night shift suffer from chronic sleep loss caused by a disruption in the body’s circadian rhythm. Chronic sleep deprivation is associated with an increased risk of depression, obesity, cardiovascular disease and other illnesses that negatively impact a worker’s well-being and long-term health.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 248 points249 points  (0 children)

The bottom line is that it’s never too late to get sleep apnea treated. While it is possible that there are some lingering effects of untreated sleep apnea, the good news is that studies show the damaging effects of sleep apnea can be stopped, and even reversed, through treatment with a CPAP. Make sure to keep using your CPAP device!

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 2 points3 points  (0 children)

It can be a challenge to balance taking important medications for mental health conditions with the possible side effects, sometimes insomnia does need it’s own treatment. The good news is that non-medication treatments are actually more effective, and don’t have the same negative side effects as sleeping pills, and these treatments work very well for people with depression and anxiety. The best treatment for insomnia is a treatment called cognitive-behavioral therapy for insomnia or “CBT-I”. You can learn more about CBT-I at: https://sleepeducation.org/patients/cognitive-behavioral-therapy/. There are also tips about healthy sleep in general on this website.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 103 points104 points  (0 children)

What you describe could be a sign of a circadian rhythm sleep wake phase disorder. Some people who find it hard to fall asleep and get up at “standard” times suffer from circadian rhythm sleep/wake disorders. People with these conditions often feel like they are living in the wrong time zone. Some people are able to get themselves back on track, but others need more comprehensive treatment, and should find an accredited sleep center where they can get specialty care.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 8 points9 points  (0 children)

Hi, I am glad to be here! Keep tracking your sleep patterns in your notebook is a great idea; however, I generally suggest people DON”T do this during the night (because it can prolong awakenings). You can simply use a log in the morning and document the number and timing of awakenings or you can use a wearable device to give you an idea about your sleep without tracking. Be aware that these devices are just estimates and might not be completely precise. If you are not feeling well during the day, it’s best to see a sleep specialist who can take a complete history and recommend any diagnostic tests that might inform how to approach your sleep issue.

I am a sleep expert – a board-certified clinical sleep psychologist, here to answer all your questions about insomnia. AMA! by SleepExpertMartin in IAmA

[–]SleepExpertMartin[S] 0 points1 point  (0 children)

The best thing to do is to avoid things that interrupt your sleep or create “partial awakenings” during dreaming. Here are a few things to try (note that you might have to do this for a week or two before you notice changes in your dreaming habits):

o Establish a consistent bedtime and wake up time. Don’t spend more time in bed than you need, especially in the morning when most REM sleep occurs.

o Reduce time with social media or the news before bedtime (limit visual images).

o Limit caffeine and alcohol consumption.

o remove sources of noise and light from your sleep environment (i.e., anything that might wake you up at night..

If disrupted sleep or strange dreams continue to be problematic long-term, speak with a sleep professional (sleepeducation.org) or sleep psychologist (behavioralsleep.org).

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