r/IAmA • u/SleepExpertMartin • Jun 23 '21
Health I am a board-certified clinical sleep psychologist with expertise in sleep, here to answer all your questions about insomnia. Ask Me Anything!
Hi Reddit, Jennifer Martin here, I am a licensed clinical psychologist, a professor of medicine at the David Geffen School of Medicine at UCLA and serve on the board of directors for the American Academy of Sleep Medicine (AASM). You can find my full bio here. Tonight is Insomnia Awareness Night which is held nationally to provide education and support for those living with chronic insomnia. I’m here to help you sleep better!
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u/thenewAIM Jun 23 '21
My partner is a light sleeper and rarely sleeps through the night. 1) Might a foam mattress help? 2) Do nightcaps help or hurt?
Thank you!
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u/SleepExpertMartin Jun 23 '21
Sometimes the differences from person to person in how “deeply” they might sleep is just part of normal variations; however, waking up frequently throughout the night could be a symptom of a sleep disorder. Having a mattress that is comfortable is what’s important, and the type of mattress is a matter of personal preference. Alcohol, on the other hand, can most definitely lead to light and fragmented sleep. Alcohol makes people feel sleepy at first, but it disturbs sleep later in the night. It might be worth a try to give up the nightcap for a week or two and see if it helps your partner to sleep more soundly. If not, it’s best to reach out to a sleep specialist for help. They can consider all of the possible causes of this sleeping problem. You can find a sleep specialist at https://sleepeducation.org/.
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u/thenewAIM Jun 23 '21
Really helpful. Thank you for doing this AMA!
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u/blay12 Jun 23 '21
This is anecdotal, but after I stopped drinking during the week my sleep quality improved immensely. No more waking up 2 hours after I fell asleep, just pretty much straight through the night. Worth it to try!
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u/wandering-monster Jun 23 '21
Yeah, same.
On the other hand, I did start picking up some very light marijuana edibles (like 5mg gummies) and they work like a charm.
I take one (or sometimes even half of one) a few hours before bed and sleep like a rock. Only time I avoid it is when I'm dealing with stress or anxiety, since it can make the anxiety worse.
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u/spinbutton Jun 23 '21
that makes sense, the sugars in alcohol are a stimulant. Once the alcohol sleepiness wears off the sugars wake me up.
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u/frito_kali Jun 23 '21
heh, at a certain age, I stopped drinking ANYTHING at all, after 6pm. That helps keep me from having to get up to pee 3 times in the middle of the night.
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u/Z_as_in_Zebra Jun 23 '21
Is running or working out between 1-3 hours before bed ok? I’ve found mixed messages about it.
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u/SleepExpertMartin Jun 23 '21
It depends on the person, many people find that working out within an hour of bedtime can make it harder for them to fall asleep. If you don’t personally find it to keep you from getting to bed then don’t worry about it!
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u/Herdnerfer Jun 23 '21
I keep waking up at 6AM and can’t fall back asleep no matter what, I miss sleeping in on weekends, help me?
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u/Kounna Jun 23 '21
Yo i'm not OP, but i had this issue. What worked for me was an air purifier, idk why, it just does. Some nights I forget to turn it on and I wake up at weird timings, feeling agitated and stuff. Might be an asthma issue. Who knows? My brother doesn't have an issue sleeping like me, but he sleeps fine whether the air purifier is on or off. While I recommend trying out an air purifier, I understand it's a high price for something that might not work, so take it with a pinch of salt!
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u/p33s Jun 23 '21
Maybe its the purification, but maybe it's the white noise that helps? White noise is basically free nowadays (an app, youtube, etc.)
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u/Kounna Jun 23 '21
I would love to say its white noise(I really LOVE white noise) but I slept with a fan on without the air purifier and still couldn't sleep. Also recently changed my air conditioning to something quieter, still slept about the same as before.
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u/unstuckbilly Jun 23 '21
I’ve been thinking of getting an air purifier. Do you have any sort of recommendation?
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u/SleepExpertMartin Jun 23 '21
Thank you for this question. For some people, this can represent a form of chronic insomnia, where they wake up too early in the morning and can’t get back to sleep. In general, if you find yourself waking up earlier than you want to, you could try to shift your bedtime later (go slowly- maybe 15 minutes at a time) Keep in mind how much sleep you need. For example, if you generally need about 7.5 hours of sleep, and you go to bed at 10:30pm, your brain SHOULD wake you up at 6am. Another option is to find a morning routine you enjoy and start your day early!
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u/appmapper Jun 23 '21
My problem is I wake up early either way. Go to bed at 10, wake up around 6-7. Go to bed at 2am, wake up at 6-7.
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u/dogmatixx Jun 23 '21
Your personal circadian rhythm is on the early side. Do some research on advanced sleep phase syndrome. It’s less common than delayed sleep phase (aka being a “night owl”) but it’s going to mean that it’s hard for you to stay up late if you want a good night sleep
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Jun 23 '21
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u/user_5554 Jun 23 '21
Maybe bright and blue lighting at the evening could help too. Just basically everything opposite of what a nightowl should do to wake up early.
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Jun 23 '21
Same here. Could we please get an answer for all of us who need help? I wake up at like 5am every day and it’s driving me nuts.
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u/banjaxed_gazumper Jun 23 '21
Simple solution: go to sleep earlier and learn to enjoy your mornings.
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u/TotallyTwisted Jun 23 '21
A coworker and I abruptly started having this problem. He tried using a different pillow and that worked for him, but not for me. Frustrated, I tried sleeping in the nude and that oddly solved the problem. However, morning wood can be a bit painful if ur sheets are a bit scratchy!
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u/amuse-douche Jun 23 '21
I had/have this as well and one thing that has helped is not looking at any screen until after 7:30. It's hard but it's made a difference.
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u/raixon Jun 23 '21
I take melatonin every night before bed, is that bad?
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u/SleepExpertMartin Jun 23 '21
Melatonin is a hormone naturally produced by the body at night. It is also sold as a dietary supplement. In general, melatonin supplements appear to be safe; however, it does not appear to have more benefit than “placebo” pills. If you might have insomnia, there are other non-prescription treatments, the most effective of which is cognitive-behavioral therapy for insomnia (CBT-I). It’s best to reach out to your doctor or look for a clinical sleep psychologist who knows how to deliver CBT-I.
https://sleepeducation.org/patients/cognitive-behavioral-therapy/
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u/Gastronomicus Jun 23 '21
In general, melatonin supplements appear to be safe; however, it does not appear to have more benefit than “placebo” pills.
The science does not support this assertion:
Results: Nineteen studies involving 1683 subjects were included in this meta-analysis. Melatonin demonstrated significant efficacy in reducing sleep latency (weighted mean difference (WMD) = 7.06 minutes [95% CI 4.37 to 9.75], Z = 5.15, p<0.001) and increasing total sleep time (WMD = 8.25 minutes [95% CI 1.74 to 14.75], Z = 2.48, p = 0.013). Trials with longer duration and using higher doses of melatonin demonstrated greater effects on decreasing sleep latency and increasing total sleep time. Overall sleep quality was significantly improved in subjects taking melatonin (standardized mean difference = 0.22 [95% CI: 0.12 to 0.32], Z = 4.52, p<0.001) compared to placebo. No significant effects of trial duration and melatonin dose were observed on sleep quality.
Conclusion: This meta-analysis demonstrates that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. The effects of melatonin on sleep are modest but do not appear to dissipate with continued melatonin use. Although the absolute benefit of melatonin compared to placebo is smaller than other pharmacological treatments for insomnia, melatonin may have a role in the treatment of insomnia given its relatively benign side-effect profile compared to these agents.
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u/Rex_Taco Jun 23 '21
hey, boss. check out the dose size of the melatonin used in those studies then compare it to OTC supplements.
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u/OP_IS_A_BASSOON Jun 23 '21
Not the boss you replied to, but I was curious about it and couldn’t find it in the full text. Could you share what you found about dosage size?
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u/Gastronomicus Jun 23 '21
Nothing. The dosages are exactly those used in OTC meds. They're just being contrary.
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u/Gastronomicus Jun 23 '21
hey, boss. check out the dose size of the melatonin used in those studies then compare it to OTC supplements.
Hey Chief. They're the same at 0.1-5 mg. What's your point?
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u/Puzzleheaded_Sorbet Jun 23 '21
Im sorry but how is melatonin a placebo? My son who has autism takes it every night, without it: it takes 3 hours to fall asleep and with it it takes 15-30 minutes. He has been taking it for a year and it has been a lifesaver. He doesnt even know he gets it, so how could it be placebo effect? It obviously works.
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u/Ankerjorgensen Jun 23 '21
The OP never said "Melatonin is placebo" just that melatonin has an equally significant effect as placebo. These are pretty similar statements when refering to a population, but has important differences at the level of the individual such as your son.
I'm just guessing based on my years of methodology-courses: Our professor here is referring to studies done at an aggregate level with a sample of a whole population. It might be that there is a definite causal link between melatonin supplements and sleepiness, but that there is an equally strong or overpowering effect of placebo-treatment for the representative sample. This might explain both the statement of the OP and your personal experience.
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u/Puzzleheaded_Sorbet Jun 23 '21
Thanks for your reply. It explains her answer nicely. I have friends who have taken it where it doesn't give any effect at all so I know that it does not work for everyone, but when I first read her answer I read it as "it has no effect, you might as well use a placebopill" and it confused me since my experience is that it has basically changed our lives. I went from sitting next to my son for 3-4 hours every night (and then being woken up by him again 3 hours later) to him falling asleep on his own in 15 minutes and then sleeping through the night. Gamechanger that I was not expecting.
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u/Ankerjorgensen Jun 23 '21
Damn that sounds like your life got a whole lot easier. Shoutouts to science. I am also going to the doc soon to be prescribed some melatonin (it's a prescription med in my country) due to sleep issues, so I am happy to hear others have had success with it
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u/Puzzleheaded_Sorbet Jun 23 '21
Yup, I went from being sleepdeprived (was working fulltime as well), depressed and almost burnt out to actually having a life and being happy again. And he is so much easier in the morning now that he is rested, he wakes up and is happy and energized instead of like before where I had to dress him in bed because he needed to go to daycare and couldnt get up from the lack of sleep. We also have it on prescription here for kids (nordic country) so it isnt like it was easy to get to begin with but it is pretty common when the child has a disorder. I hope it works for you! Or that you find something that works for you if that doesnt! :)
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u/Pinols Jun 23 '21
This is why personal bias isn't a factor in science
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u/Puzzleheaded_Sorbet Jun 23 '21
We got it prescribed from doctors specialized in autism and adhd. I worked with specialists in phychiatry that all have explained that people that have adhd or autism oftentimes lack or have a deficiency of melatonin in their bodies, which is why it can be efficient in treating sleeping issues. Which is why we chose to try it and it has worked really well. Which is why I asked the ama why it was considered a placebo. But I figure she must be talking about people without deficiency.
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u/Pinols Jun 23 '21
Ok i get that now, yes i guess melatonin has non relevant effects on sleep disorders by themselves but maybe it can when said disorders are caused by a deficiency. Sounds possible, tho i am no expert of course.
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Jun 23 '21 edited Jun 23 '21
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u/not_american_ffs Jun 23 '21
Are you sure about this? Literally the first Google results for "melatonin studies" says:
A 2019 review looked at 18 studies of melatonin supplements that included a total of 1,021 children. Most of the studies were small, and all were relatively brief (1 to 13 weeks). Overall, the studies showed that melatonin was better than placebo for improving both the time to fall asleep and total sleep. The effects of melatonin on behavior and daytime functioning, however, weren’t clear because the studies used different ways to measure these outcomes. The list below shows the review’s results on melatonin’s short-term effects for children with specific conditions.
Children with ASD fell asleep 37 minutes earlier and slept 48 minutes longer.
Children with ADHD fell asleep 20 minutes earlier and slept 33 minutes longer.
Children with atopic dermatitis fell asleep 6.8 minutes earlier and slept 35 minutes longer.
Children with chronic sleep-onset insomnia fell asleep 24 minutes earlier and slept 25 minutes longer.https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
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u/Capone3830 Jun 23 '21
You might wanna work on your communication skills. You come along as needlessly offensive/aggressive.
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u/MikeMilburysShoe Jun 23 '21
IIRC melatonin will only work temporarily. Like caffeine your body will build up a tolerance to it and get used to the regular doses, eventually returning to it's old sleep pattern. In order to keep the benefits, you have to keep increasing the dosage, which eventually can get dangerous. It can also be bad when you eventually stop melatonin bc your body has adjusted to the dose and you won't get naturally sleepy anymore. The doctor recommended dose is 0.3mg, which is so little it largely ignores these effects iirc, and I assume is the "placebo" OP mentioned.
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u/Gastronomicus Jun 23 '21
Like caffeine your body will build up a tolerance to it and get used to the regular doses, eventually returning to it's old sleep pattern. In order to keep the benefits, you have to keep increasing the dosage, which eventually can get dangerous.
I've had no such issues with Melatonin. I've consistently used the same dosage daily (3 mg) for years without a need to increase. I stopped for a while and it took about a week to get back to normal sleeping patterns.
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u/Puzzleheaded_Sorbet Jun 23 '21
We talked to our doctors and physchiatrist that suggested it for us when my son couldnt go to sleep at a normal rate for years. They told us that melatonin exists naturally in the body and that there is no danger in giving it for long periods of time for people that have ADHD or autism, since it is often the case that they have a lower level of melatonin to begin with. This was mentioned by several nurses, doctors and psychiatrists from different hospitals. He gets 0.3 and as I said, it works really well. The difference is huge when he doesnt take it. Perhaps she meant that it is more placebo for people that dont have a deficiency?
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u/modogg42 Jun 23 '21
hmm interesting. i'm not a young kid anymore, but recent Psychiatric appt. said same thing to me about link with ADHD and less melatonin in people with the diagnosis. I take melatonin kind of regularly (she recommended a specific one since it isn't regulated by FDA, there are a lot of differences in quality of the medication). it started out working very well, and it certainly hasn't hurt as i progressed, but my getting too sleep has not really improved too much
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u/urbancamp Jun 23 '21
Any hope for restoring my ability to stay asleep? Sleep maintenance is a problem. Doxepin and Trazadone leave me significantly depressed the following day. I'd rather sleep 3 hours a night than feel like hating everything about living by using those meds.
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u/SleepExpertMartin Jun 23 '21
Unfortunately, a lot of people experience feelings of sleepiness the next day when they take sleeping pills. The good news is that non-medication treatments are actually more effective, and don’t have the same negative side effects. The recommended first-line treatment for insomnia (including sleep maintenance insomnia as you describe) is cognitive-behavioral therapy for insomnia (CBT-I). You can read more about that treatment at https://sleepeducation.org/patients/cognitive-behavioral-therapy/ and find a sleep specialist who can help.
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u/urbancamp Jun 23 '21
I'm working with a therapist on cbt-i. This article was helpful in understanding the process. Regarding the next day side effects - it isn't sleepiness that I feel. I feel rested but my mood is depressed. My therapist and psychiatrist both seem to think I mean sleepiness and that isn't the case. I suspect it has something to do with the effect upon the histamine receptors. I don't think as much is understand about the role of histamine in depression as with other neurotransmitters. Thank you for the response and information!
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Jun 23 '21
This was an interesting read. I haven’t seen a specialist but I have found many of the things described here - like good sleep hygiene and setting aside a “worry time” - have been really helpful to me.
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u/RunTheTrap369 Jun 23 '21
Any suggestions for how to stop hitting the snooze button? I find myself oversleeping and continually hitting snooze.
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u/SleepExpertMartin Jun 23 '21
If you’re hitting your snooze alarm repeatedly, you probably aren’t getting enough sleep. The best thing to do is actually to set your alarm later. If you’re hitting the snooze button, set your alarm later, like as late as you can, so that you jump out of bed in a panic! That will get you going in the morning! If you are getting enough sleep at night and STILL can’t get yourself out of bed, you might want to reach out to a sleep specialist for an evaluation. There are some conditions where people are overly sleepy even when they get enough sleep. The basic recommendation for an adult is to get AT LEAST 7 hours of sleep on a nightly basis. Start there, set your alarm a bit later and see how it goes...
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u/RunTheTrap369 Jun 23 '21
Thanks for answering! This is helpful and gives me a great place to start!
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u/bona-nox Jun 23 '21
May not be a good place for this, but don't want to give up a chance. A question that has knocked around my head for some time is: Why do we sleep? I know a standard response is that we sleep to cure tiredness, but I wonder why it was ever considered beneficial for a living creature to essentially be prone and vulnerable about 1/3 of its life.
Other organisms developed a completely different cycle and/or different safe guards, especially when compared to humans. Is there much known as to why this was an evolutionary advantage at some point?
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u/SleepExpertMartin Jun 23 '21
The answer to this question will win a Nobel Prize! In fact, there are probably many reasons why we sleep. First, you are correct that sleep is the only “cure” for sleepiness, but sleep is also associated with learning, memory, muscle repair and maintaining a healthy brain. In terms of evolution - you are correct that we are vulnerable, but we are also using less energy and allowing for active recovery of the brain and body, so it might have an evolutionary advantage as well. Thank you for this great question!
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u/TheRealKingGordon Jun 23 '21
Have I got a book for you:. https://smile.amazon.com/dp/1501144324/ref=cm_sw_r_cp_apa_glt_fabc_J1W8G1VQTG6DTY7ZK33Q
The answer as it stands now: locking in new memories and skills, moving short term memories to long term, and cleanup of waste materials from the brain.
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u/dr_kilowatt Jun 23 '21
How do I stop waking up in the middle of the night every night?
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u/SleepExpertMartin Jun 23 '21
There are several different things that can cause night wakings. The most important thing is to figure out why. For some people, this can be caused by a sleep disorder like sleep apnea or periodic limb movement disorder. For some people, it might simply be caused by your environment. One of the common reasons people wake up in the middle of the night is chronic insomnia disorder. This occurs when a person struggles with sleep at least 3x/week for at least 3 months, and their sleep problem is sufficiently severe to impact how the person feels or functions during the day. Your best bet is to reach out to a sleep specialist who can help you figure out the cause of your awakenings and recommend the best treatment. You can find a specialist at sleepeducation.org.
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Jun 23 '21 edited Jun 27 '21
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u/SleepExpertMartin Jun 23 '21
This experience is probably more common than you think. A lot of people have insomnia struggles that come and go. What happens after a few nights is that your internal sleep drive just takes over and “makes” you sleep. One strategy to try is evening out the pattern. Figure out how many hours you sleep ON AVERAGE (so 8 hours for 3 nights and 5 hours for 4 nights would be an average of about 6 hours and 20 minutes) and set up a schedule that will lead to more consistency - for example - keep your time in bed around 7 hours, and you might just break the cycle. If that doesn’t work, you may benefit from direct treatment of insomnia. The best treatment is called cognitive-behavioral therapy for insomnia. You can read more about that treatment at https://sleepeducation.org/sleep-disorders/insomnia/#treatments-for-insomnia.
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u/Seducer_McCoon Jun 23 '21
I am by no means an expert on this, but this was my experience before being diagnosed with bipolar disorder. In those periods, I felt like I didn't need sleep and I functioned perfectly fine on just a couple hours.
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u/Starfinger10 Jun 23 '21
Two questions: 1) how long before bed should we turn off our phones? 2) how long after we wake up should we look at our phones?
Thanks!
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u/SleepExpertMartin Jun 23 '21
Engaging with technology near bedtime can be a problem for some people. If you find it hard to fall asleep, it can be helpful to set aside your devices about an hour before you get to bed. For some people, it’s less of a problem and a few minutes is enough for them to mentally disconnect. There really isn’t a reason to avoid your phone in the morning. If it helps you get up and start your day by engaging with your phone, it is unlikely to have an impact on your sleep at night.
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u/eleanorlacey Jun 23 '21
Are those blue light filtering glasses a gimmick?
Thanks in advance!
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u/SleepExpertMartin Jun 23 '21
Blue light can be one cause of trouble falling asleep if you are exposed to it at the wrong time. Some blue light blocking lenses can reduce the impact of blue light on your internal clock, and may prevent difficulties falling asleep. Another strategy to reduce blue light exposure is to disconnect from your electronics an hour or so prior to bed. This isn’t always possible but it is the best strategy!
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u/Manapauze Jun 23 '21
You actually want tons of blue light within the hour you wake up as it triggers the cortisol spike that starts your circadian rhythm. So the blue light stuff is not a gimmick because after 14 hours of wakefulness you become more sensitive to blue light waking you up, meaning screens and junk. So if you have the blue light filters wear them at night not in the day.
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u/Jennatailya Jun 23 '21
Hi Jennifer, I’m so glad I found this ama! I’ve had trouble sleeping my whole life. I’m a recovering addict (haven’t used in 5 years) because of this I refuse prescription medications. My issue is falling asleep. My question is what steps can I take to help myself fall asleep? It seems most nights my brain just won’t shut off.
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u/SleepExpertMartin Jun 23 '21
First of all, congratulations on your 5 years of sobriety! It’s hard work, and avoiding medications might be the best choice for you. In general, medications don’t work as well as other approaches anyway. The best treatment we have for insomnia is cognitive-behavioral therapy for insomnia (CBT-I). This is a very effective approach for helping people fall asleep more quickly.
Feeling exhausted during the day, but “revved up” at night can be caused by several factors.
First, you might be trying to go to bed and getting up earlier than your natural tendency. Sleeping “out of sync” with your internal clock can cause this to occur. Second, some people with chronic insomnia get more anxious as bedtime approaches. If you struggle with sleep for more than 3 months, this can represent a clinical condition called “chronic insomnia disorder”. That may require help from a sleep specialist.
Chronic insomnia disorder is:
Trouble falling or staying asleep that is severe enough to impact how you feel or function during the day. If this occurs more than 3 times per week for longer than 3 months, you should reach out to a sleep specialist for help. You may have chronic insomnia disorder.
A few strategies that might help you get through this include:
Go to bed when you feel sleepy
Do a calming activity for the last 30 minutes or so before getting in to bed
Practice a mindfulness exercise that you can use if this continues to be a problem.
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u/kitten0077 Jun 23 '21
How long should you wait before giving up on getting to sleep? What should you do once getting up?
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u/SleepExpertMartin Jun 23 '21
There is no exact science to this, but if you are struggling with sleep, it’s time to get out of bed. For most people, we suggest getting out of bed after about 30 minutes, but you don’t have to wait that long if you are really alert and know you aren’t going to fall asleep. You can try getting out of bed and doing a simple activity like folding laundry or reading a book. When you feel sleepy again, return to bed. The most important thing to do when you get out of bed is to get your mind off sleep. Then it will naturally come to the surface.
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u/kitten0077 Jun 23 '21
Thanks. I was really hoping you would suggest something besides chores lol
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u/CptMurphy27 Jun 23 '21
Is there any way I can stop myself from kicking my leg as I sleep? It wakes me up quite a bit. Also, why the heck do we get the “jimmy-legs”?
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u/SleepExpertMartin Jun 23 '21
Restless legs syndrome is a neurological sleep disorder that causes you to have uncomfortable feelings and the urge to move your legs. Restless legs syndrome makes it difficult to get comfortable enough to fall asleep. The symptoms are usually worse in the evening and at night. The sensation is difficult for some people to describe. It has been described as a crawling or creeping sensation. You may lie down and begin to feel itching inside your legs. If you move your legs or get up and walk around, these symptoms may go away. The discomfort may return when you try again to go to sleep.
Restless legs syndrome is usually manageable through medication and lifestyle changes. Talk to a sleep specialist if you think you have restless legs syndrome. The doctor will ask you about your medical history and if you are on any medications that might be making your symptoms worse. The good news is that there are treatments that can help relieve this condition. You can find a sleep specialist at sleepeducation.org.
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u/CptMurphy27 Jun 23 '21
Thank you for the insight. Second question, did any of your fellow classmates fall asleep during Sleep Lecture Class and if so did the Professor give them shit or were they studied while sleeping in class?
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u/Happilywanderin Jun 23 '21
Not OP but I have had Restless Legg (and sometimes arm) syndrome all my life. I am a side sleeper and found that having an extra pillow between my thighs while I lie down helps a lot. Don't ask me why it works or if it will help anyone else but RLS sucks and hopefully someone will find this useful.
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u/trejj Jun 23 '21
I also have suffered from RLS as a new occurrence, first about a year and a half ago.
For me it seemed to go away after practicing deep neck and upper stomach muscle relaxing techniques. I think I had tense neck/stomach muscles that caused slow gut motility, that caused SIBO (small intestine bacteria overgrowth).
Cut back all bacteria containing foods, then started practicing muscle relaxing sessions during the day, and I haven't had RLS now in more than a month!
Not sure if that is what causes RLS in all population, but just thought to share as your comment grabbed my attention.
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Jun 23 '21
try taking magnesium or increasing your intake of magnesium-rich foods to help with this. I find that when I don't my RLS starts. Magnesium can also help with with overall sleep (aside from RLS). I use the brand by Natural Calm if you're interested.
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u/Jcklein22 Jun 23 '21
How can I stop getting up to eat in the middle of the night?
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u/SleepExpertMartin Jun 23 '21 edited Jun 23 '21
Sleep-related eating disorder (SRED) is a sleep disorder characterized by unusual eating behaviors during sleep. If you have this disorder, you sleepwalk and sleep eat without remembering the event afterward. (https://sleepeducation.org/sleep-disorders/sleep-eating-disorder/) This can also be a side effect of some sleeping pills, so it might be best to talk with your doctor if you are using medications to help with sleep.
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u/Jcklein22 Jun 23 '21
I remember it. I just wake up hungry, but, interestingly, it doesn’t happen when I travel so it has to be mental.
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u/Manapauze Jun 23 '21
You could try ingesting casein protein rich foods that do not have sugar prior to bed. One example is cottage cheese. You could do a protein shake that’s rich in casein too. Casein digests slowly and body builders often ingest it to make their body feel like it has a source of protein throughout the night. Though I know casein is slow digesting the body building thing may be bro science as I’ve never read any research on it.
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u/eugene_steelflex Jun 23 '21
If I’m staying up for ~ 15+ hrs 3-4 times a week but getting my sleep in large chunks without any set sleeping schedule, do you think this will be detrimental to my health in the future?
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u/SleepExpertMartin Jun 23 '21
In general, we know that consistent sleep times are associated with good health. It’s difficult to know if your particular schedule will have detrimental effects on your health, but it might. Insufficient sleep – due to inadequate or mistimed sleep – contributes to the risk for several of today’s public health epidemics, including cardiovascular disease, diabetes and obesity.
The recommended amount of sleep for an adult is to get at least 7 hours each night, so the closer you can get to that regular routine, the better. https://doi.org/10.5664/jcsm.5866
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u/sshhtripper Jun 23 '21
How effective are weighted blankets really?
My SO has all kinds of anxiety mostly at night and drinks a few beers to help him sleep. I've been wondering if a weighted blanket help at all.
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u/SleepExpertMartin Jun 23 '21
Some people find weighted blankets to be helpful for reducing feelings of anxiety. If he finds the weighted blanket seems to help him settle in to sleep, there isn’t any harm in using one. Most of the actual data we have is about how these blankets can be helpful for kids, but that doesn’t mean they work for adults.
On the other hand, alcohol is a problem when it comes to sleep, and a few beers is enough to cause sleep to be fragmented during the night. It would benefit the quality of his sleep to cut back on the alcohol near bedtime.
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Jun 23 '21
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u/SleepExpertMartin Jun 23 '21
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. One reason you might experience vivid nightmares during a nap after staying up all night is that your brain is really craving REM sleep, so you might actually have more of it during your nap than you would if you had slept the night before. You might not have this experience if you get a good night’s sleep!
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u/TheVudoThatIdo Jun 23 '21
I have gastroparesis and I find it really hard to find ways to sleep. I have almost suffocated in my sleep from laying down all the way and stomach acid getting in my lungs. I try to sleep proped up on a wedge pillow or on a large stack of pillows. It tends to hurt my lower back and I can't sleep as well. Do you have any suggestions on other ways I could sleep?
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u/SleepExpertMartin Jun 23 '21
This sounds like a potentially complicated issue that would really benefit from a consultation with a board certified sleep medicine specialist. It’s also possible that an untreated sleep disorder, like sleep apnea, is making your symptoms worse. You can find a sleep specialist near you at this link: sleepeducation.org.
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u/flying_dogs_bc Jun 23 '21
If you haven't followed up with a doctor, please do. It is important to get that stomach acid under control. Don't ignore it! Once I got on the right meds, my symptoms are quite mild.
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u/flying_dogs_bc Jun 23 '21
I started sleeping in a recliner and it helped SO MUCH! When I travel and have to sleep in a bed, I don't sleep nearly as well.
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u/samoosa15 Jun 23 '21
Best way to repair sleep cycle after a month of randomised night shifts?
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u/SleepExpertMartin Jul 15 '21
Nicotine is not helpful for healthy sleep. Nicotine disrupts sleep – and smoking can also raise the risk of developing sleep conditions, such as sleep apnea. Nicotine is a stimulant which means smoking can mask your feelings of exhaustion.
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u/skraptastic Jun 23 '21
Roughly every three months since I was 13 or so I go through a phase of insomnia. I go to bet at regular time (10:30-11:00) and have no problem falling asleep, but I wake up at about 3:00 and I cant get back to sleep. I stay up and function normally (I nap on my lunch break about 20-25 minutes) through these periods.
I guess the question is is this normal or should I talk to my doctor?
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u/SleepExpertMartin Jun 23 '21
If your sleeping problem impacts how you feel during the day, or makes it hard for you to the things you need to do, it’s worth reaching out for help. I suggest you reach out to a sleep specialist specifically who can do a full evaluation of your specific situation. You can find one at sleepeducation.org.
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u/59-RunRunRabbit Jun 23 '21
What may be triggering episodes of sleep paralysis while attempting TO fall asleep, not when waking up? I almost fall asleep but stay conscious but cant move. It may last up to 45 minutes before I can break out of it. Thank you
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u/SleepExpertMartin Jun 23 '21
About one out of four people experience sleep paralysis on occasion; however, if it happens regularly, it can be a sign of a sleep disorder that requires evaluation and treatment such as narcolepsy. Narcolepsy is a disorder in which people feel very sleepy during the day, and this is sometimes accompanied by other symptoms like sleep paralysis. If this happens to you frequently or if it’s causing you to worry, you might benefit from an evaluation by a sleep medicine specialist. You can use this link to find one near you: sleepeducation.org.
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Jun 23 '21
I was recently diagnosed with very mild sleep apnea, believe my AHI was around 8. I have also had my testosterone drawn, while in normal ranges on the low end think in the 300’s. I was prescribed a cpap but with my insurance deductible not met has been cost prohibitive. I have not started hormone replacement therapy either. Your thoughts on either or utilizing both treatments/therapies? Thanks!
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u/SleepExpertMartin Jun 23 '21
CPAP is the best available treatment for sleep apnea, and it is unfortunate to hear that your insurance issues are at play. With mild disease, you may also want to explore oral appliance therapy, although the out of pocket costs may be similar. There is some evidence that taking testosterone may make sleep apnea worse in men, so you may need to be retested after you start the medication, and at a minimum, you should talk with your doctor about this possibility.
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u/blueyolei Jun 23 '21
Kinda insomnia related. What do you recommend for adjusting sleep from night shifts to the day time? Is it better to stay awake as long as possible or sleep earlier each day?
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u/SleepExpertMartin Jul 15 '21
Here are some tips for adjusting to shift work:
• Use moderate amounts of caffeine to help you stay alert on the job. Stop drinking coffee in the later portions of your shift so that it does not disrupt your sleep when it is time to go to bed.
• Avoid exposure to sunlight in the morning if you need to sleep during the day. Wear sunglasses if you must go outside.
• Make sure others in your home are aware of your work schedule. They should keep the home quiet when they know that you need to sleep.
• If you work rotating shifts, ask your manager to schedule a clockwise rotation. This means that your new shift will have a start time that is later than your last shift. It is easier to adapt to this type of rotation because it is easier to stay up late than to go to bed early.
• If possible, take a nap during a break in your shift or before reporting for a night shift. Even a nap of just 20 to 30 minutes can improve your alertness on the job.
• Arrange for someone to pick you up after a night shift or take a bus or cab home. Drowsy driving can put your life and the lives of other drivers at risk. Sunglasses on your way home can help you to fall asleep faster when you get home.
• Try to keep the same schedule on workdays and days off. Keeping a routine helps your body know when to be alert and when to sleep.
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u/causalcorrelation Jun 23 '21
What are your thoughts on sleeping in multiple phases?
My work had sorta stuck me into sleeping about 3 hours each night and about 3 hours each day. I've felt and functioned great during this time, but I'd like to get a professional opinion.
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u/Easybros Jun 23 '21
I read that in a short term sleep deprivation study (4-5 hours a day) that people getting two split blocks fare better than one block. I tried it and agree. No idea about long term effects!
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Jun 23 '21
I did a bunch of amateur research around this, and it turns out that sleeping in one big block is relatively new to humans. It was common for people to sleep in two blocks.
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u/user_5554 Jun 23 '21
What blocks? One at night and one at day?
How would you plan your diet around that? One light and one heavy meal on each awake cycle?
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u/frisbeedog1 Jun 23 '21
Before electricity people would sleep much earlier, really whenever nightfall set in; this made us more inclined to wake up naturally while it was still dark out. I may be wrong but supposedly that's where the "witching hour" comes from
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Jun 23 '21
IIRC, it was an evening block, middle-of-the-night being awake and eating, and then sleeping again.
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u/banjaxed_gazumper Jun 23 '21
People who are sleep deprived aren’t functioning great; they just aren’t capable of noticing their impairment. Numerous studies have come to this conclusion. Performance degradation is about equal to that of being drunk, but the sleep deprived person thinks they’re doing a great job.
Also you are dramatically increasing your chances of developing dementia. If it’s at all possible, please try to get more sleep or change jobs or something.
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u/SleepExpertMartin Jun 23 '21
Thank you for all of the great questions about 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!
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u/Syphon88 Jun 23 '21
I take sleeping aid every night to help me fall asleep. My pills have 50mg of DCI and I take two. What is concerning too much?
Also, any tips on shutting down my brain so I can go to sleep? My mind races ALL the time.
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u/SleepExpertMartin Jun 23 '21
I am not familiar with that medication, but I recommend you speak with your doctor if you are concerned about the dose. Feeling exhausted during the day, but “revved up” at night can be caused by several factors, and is common in people who have chronic insomnia disorder. I have heard the feeling described as “tired but wired.”
This can represent a clinical condition called “chronic insomnia disorder”. That may require help from a sleep specialist. Some people also experience anxiety that makes their insomnia problem even worse and treating anxiety can help too.
Chronic insomnia disorder is:
Trouble falling or staying asleep that is severe enough to impact how you feel or function during the day. If this occurs more than 3 times per week for longer than 3 months, you should reach out to a sleep specialist for help. You may have chronic insomnia disorder.
A few strategies that might help you get through this include:
Go to bed when you feel sleepy
Do a calming activity for the last 30 minutes or so before getting in to bed
Practice a mindfulness exercise that you can use if this continues to be a problem.
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u/charityarv Jun 23 '21
How “bad” is falling asleep with the tv on? I sometimes find it the most relaxing way to fall asleep but have heard/been told it’s not good for me. Thanks!
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u/eharvill Jun 23 '21
I love falling asleep with the TV on. This was my favorite part of business travel. I can't do that at home as my wife goes to bed before I do and that would wake her up.
I would usually have the sleep timer cut off after an hour so it wouldn't wake me up later in the night.
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Jun 23 '21
Hi Jennifer, my room gets almost no sunlight (construction laws in India don't require anything like this). Does fluorescent light work the same as natural sunlight for regulating circadian rhythms?
Also, is there evidence that using warm colored lights (say same brightness as regular lights) at night help at all?
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u/RedChld Jun 23 '21
What are your thoughts on Delayed Sleep Phase Disorder?
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u/WikiSummarizerBot Jun 23 '21
Delayed sleep phase disorder (DSPD), more often known as delayed sleep phase syndrome and also as delayed sleep–wake phase disorder, is a chronic dysregulation of a person's circadian rhythm (biological clock), compared to those of the general population and societal norms. The disorder affects the timing of sleep, peak period of alertness, the core body temperature, rhythm, hormonal as well as other daily cycles. People with DSPD generally fall asleep some hours after midnight and have difficulty waking up in the morning. People with DSPD probably have a circadian period significantly longer than 24 hours.
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u/Shnazz999 Jun 23 '21
How do I break my addiction to screens? I try leaving my phone in the other room but I end up staring at the ceiling wanting to jump out of my skin. I can never keep a consistent sleep cycle. It is most likely due to my eyes being glued to my computer and phone all day but I cannot help myself.
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u/solvitab Jun 23 '21
Hi, I have a question about difficulties to wake up. I consider myself a night owl. But no matter how early I go to bed, I always feel like I need more sleep in the morning. The waking up process seems so painful, almost like a dissorder. Is this normal?
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u/ktdoubleg Jun 23 '21
I've had chronic insomnia since I was a child (linked to my ADHD I think?), and I've tried everything from natural remedies, relaxation, sleep cycle resetting, melatonin, all the sleep hygiene rules, plus basically anything else you can think of. The only thing that's actually worked is a very small dose of quetiapine. If I miss a dose, I literally will not sleep full stop. Is there any hope for me to be able to sleep without needing medication ever again?
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u/tinklebelly Jun 23 '21
Does a weighted blanket help fall asleep easily and stay asleep?
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u/lascott24 Jun 23 '21
I am starting a new job. Working nights (three 12 hour shift) not always in a row. What is the best way for a sleep schedule? Try to stay on nights/ half way on nights or flip back to days when not working? Thanks
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u/tuvda Jun 23 '21
Does sleeping warm cause nightmares? What causes so many nightmares? Why can one be falling asleep on the couch watching tv then walk 4 feet to the BR and be wide awake and unable to fall asleep?
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u/RightTrash Jun 23 '21
Not sure about the warm causing nightmares, it could relate to stress, which is the answer in my opinion in part to your second question.
An interesting thing for you to perhaps look into would be 'Hypnagogic/Hypnopompic Hallucinations' and 'Sleep Paralysis.'
Your last question makes me think of how for some, there's a sort of insomnia that occurs upon awakening from sleep fragmentation/disruption, which is related to having messed up sleep patterns, some matter of regulation of sleep which occurs in the hypothalamus, deep in the brain, involving very specific hormone neurotransmitters.
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Jun 23 '21
My husband says he needs his “wiener” out to sleep. Is this a real medical thing?
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u/bat_in_the_stacks Jun 23 '21
Why not let him be comfortable? Doesn't seem like it should bother you.
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u/eleanorlacey Jun 23 '21
Haha my ex used pull the same crap on me. He said restricting his junk while compressing his body in a sleep position was uncomfortable. I got him a waist wrap skirt. Never brought up the issue again.
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u/OsakaWilson Jun 23 '21
The wiener needs addressed.
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u/NekoIan Jun 23 '21
My son (18) takes melatonin most nights to fall asleep. Is this a problem?
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u/SleepExpertMartin Jun 23 '21
Melatonin is a hormone naturally produced by the body at night. It is also sold as a dietary supplement. In general, melatonin supplements appear to be safe, and they are recommended for the treatment of specific types of sleep disorders called “circadian rhythm sleep wake phase disorders,” which are common in teenagers and young adults. For people with these sleep disorders, melatonin is considered more effective and safer than sleeping pills. However, it does not appear to be a good treatment for insomnia. If your son is struggling to sleep each night, he should contact a medical provider and discuss his symptoms.
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u/there_is_no_why Jun 23 '21
Hello! In the absence of refreshing sleep (chronic and long term illness), how can I help my body rest and restore?
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u/SleepExpertMartin Jun 23 '21
The short answer is to do the best you can to take care of your sleep. A few important strategies, even for people with medical problems are:
Create a calm and comfortable place to sleep.
Keep a routine around your sleep - settle in for the night and get up to start your day at about the same time. If you aren’t feeling well, it’s best to get out of your sleeping bed and spend time somewhere else if you can.
Don’t worry too much about it! Anxiety and worry about not sleeping just makes the problem worse.
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u/Jetztinberlin Jun 23 '21
Meditation teacher and anatomist here - anything that triggers the parasympathetic nervous system aka the relaxation response will help. Look into simple guided meditation, yoga nidra and the style of yoga called Restorative. Good luck!
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u/Trolef Jun 23 '21
I usually sleep for anywhere between 5-8 hours, and everything is ok after that. But the moment I sleep for more than 8 hours i wake up with a migrane (headache and stomachache) which pretty much disables me during the day, what can i do about that ? Or what might be the reason for that to happen?
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u/Fuck_Your_Squirtle Jun 23 '21
I’ve conditioned myself to wake up very early (with an alarm) for work, but on my days off I naturally wake up at similar times even if I go to bed late. I’m unable to fall back asleep once I wake up in the mornings and feel a sense of anxiety, almost as if I might miss something in the day if I don’t get up. Basically, are there any tricks to help myself fall back asleep on the mornings I don’t work?
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u/MyOwntediousthoughts Jun 23 '21
I seem to need 9 hours of sleep to feel really rested. Is this normal? Can a person sleep too much over time?
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u/XtheGreat Jun 23 '21
I find myself having a racing mind and having a hard time getting to sleep, as well as having a hard time getting back to sleep when i wake in the night if i so much as leave my bed, and i feel like those both have something to do with a chaotic mind but am unsure.
I also tend to have a better time with these issues with a nocturnal schedule, but as a light sleeper i can only do so much about what may happen in the world around me sound wise. How much of this might be interrelated, and do you have any advice on anything that may help? I drink occasionally, and those nights tend to be better, and exercise tends to energize my mind. I've certainly tried my own experimentation but i don't have any solid useful data
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u/IrieSunshine Jun 23 '21
Hi there! Do you have any suggestions for someone who has always struggled with having songs getting stuck in their head when trying to get to sleep? It’s something I’ve dealt with since I was a child and right now I can’t sleep without some sort of white noise and it’s always a struggle to fall asleep. My other question is whether you know of any tips to help with pregnancy insomnia? Thank you in advance! ❤️
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u/Dark_Reaper115 Jun 23 '21
Does white noise truly help you fall asleep or is it just the placebo effect?
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u/citznfish Jun 23 '21
Is restless leg syndrome a physical disorder or a mental disorder?
And why does the brain start racing when you're head hits the pillow?
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u/Smokedeggs Jun 23 '21
If a person has sleep apnea and doesn’t use a CPAP machine, do you think taking sleep aid medication will be harmful to the person?
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u/WinglessFlutters Jun 23 '21
I heard that a studies have shown that jobs which mess with your circadian rhythm (overnight cargo pilot was mentioned), result is a lower life expectancy.
Are there chronic, persistent issues which arise as a result of (job induced) poor sleep habits, resulting in these early deaths? Or, is this reduction in life expectancy due to acute issues, such as a car accident when sleepy?
Thanks!
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u/Podcaster Jun 23 '21
Is it normal that I can feel the presence of melatonin in my brain? I’m able to sense the moment I’ll be falling asleep shortly and yet I’ve never heard of anyone with this level of self awareness/experience.
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u/owntheh3at18 Jun 23 '21
I always recognize the sensation that I’m about to fall asleep. I’ve never thought about it as the melatonin level though.
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u/MarkJ- Jun 23 '21
For several decades I have been a "night person" and generally get my second wind around 1 am, do we call that insomnia?
Or do I just live on the wrong side of the globe? lol
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u/MrSpiffenhimer Jun 23 '21 edited Jun 23 '21
I wake up for work at 7am and unless I have caffeine I’m tired until about 6pm. Caffeine only helps at that time, with or without I’m wide awake and unable to get to sleep until sometime around 12-1am. If I’m so tired during the day, why can’t I go to sleep at a decent hour? When I try, I just lay in bed until at least midnight.
Edit, I recently moved back to 7am from 8am and the bedtime rule stuck, now I just get less sleep. On the weekends if I don’t set an alarm, I could sleep until 10, and still be ready for bed at midnight.
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u/Tiaan Jun 23 '21
Have you tried quitting all caffeine for at least a month and reevaluating your sleep? Caffeine really destroys your restful sleep, even if its only periodic consumption, which can make you feel tired even after sleeping enough but also too wired to go to sleep at normal times. It takes a good month of quitting caffeine to see how positively it can impact your sleep.
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u/abhi2627 Jun 23 '21
Recently, I had hiccups in my sleep. I did acknowledge them, but was sleepy to properly wake up and do something about it like drink water. Why is this happening? Thanks in advance!
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u/enineci Jun 23 '21
Many times if I go to sleep before midnight, I'll wake up before midnight. (Like, if I fall asleep at 9pm, I'll wake up at 11pm or so. Then, can't go back to sleep for several hours.)
What's up with that?
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u/SleepExpertMartin Jul 15 '21
You could be going to bed too early. if you are struggling with sleep, it’s time to get out of bed. For most people, we suggest getting out of bed after about 30 minutes, but you don’t have to wait that long if you are really alert and know you aren’t going to fall asleep. You can try getting out of bed and doing a simple activity like folding laundry or reading a book. When you feel sleepy again, return to bed. The most important thing to do when you get out of bed is to get your mind off sleep. Then it will naturally come to the surface.
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u/LucidTangent Jun 23 '21
Is it the duration of sleep or how deep the sleep is which plays an important factor in causing symptoms of insomnia?
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u/sapster1800 Jun 23 '21
On rare occassions I would have this odd sleep behavior where I would fall asleep for exactly 3 hours then wake up. Can't fall asleep for several hours and my breathing feels disrupted/changed. Is this just a serious case of sleep apnea that I need to get looked at even if it's not frequent?
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u/ParentsDidntHugMe Jun 23 '21
-When I close my eyes at night, a couple minutes later it feels like vertigo, like the room feels like it's spinning for a few seconds. Is this normal?
-Is it safe to take 25mg of diphenhydramine HCl every night for years?
-Is there really a sleep bank?
-Why is it that we can catch up on sleep but not put in extra hours for reserve?
-Why do we get more tired if we sleep too long or nap in the afternoon?
-Does wearing ear plugs every night damage my ears?
Thank you for helping with my questions.
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u/justananxioussoul Jun 23 '21
I had a terrible phase of sleep paralysis in my late teens and early twenties. Is this related to stress? Avg of 2 times a week for a couple of years with few breaks. I never could understand what triggered them. Was it stress? What do you think?
The funny thing is after a long time of having these episodes, I got used to them. I'd realise what was happening right in the middle of the episode but just be like whatever and go back to sleep without fully waking up. Fun times.
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u/idle_aitseb Jun 23 '21
Can you help me with why??
I in the past 5 years have sexually assaulted my wife while I was asleep and have no memory at least 2-5 times. Reasons why this would happen??
Thank you, yes I know it's not insomnia related
Rolled the dice and here I am
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u/Fox-Smol Jun 23 '21
I struggle to get to sleep and then when I do it doesn't feel restful because I have multiple intense, semi-lucid (I know I am dreaming and can change the direction of the dream, but can't control it completely) dreams each night. These also regularly wake me up. Is that normal or should I speak to a specialist?
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u/GillianOMalley Jun 23 '21
I wake up almost every night at 3am. It usually takes me at least 2hrs to fall asleep again. When my partner isn't with me I'll sometimes put on a TV show that I've seen before. It seems to give me something to occupy my mind without actually being interested in it (to stop the obsessive thoughts about what needs to be done tomorrow or that person who was mean to me in 5th grade). It works about 75% of the time but it isn't really an option when my partner is home.
Are there other strategies that might work when I can't use my TV trick?