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| What do you want to know about sleep? Neuroscientists answered your questions | What do you want to know about sleep? Neuroscientists answered your questions |
| (2 months later) | |
| Do you have difficulty getting enough sleep? Sleep problems affect one in three of us at any one time, and about 10% of the population on a chronic basis. Of Guardian readers who responded to a recent poll, 23% reported that they sleep between four and six hours a night. | |
| With continued lack of sufficient sleep, the part of the brain that controls language and memory is severely impaired, and 17 hours of sustained wakefulness is equivalent to performing on a blood alcohol level of 0.05% – the UK's legal drink driving limit. | With continued lack of sufficient sleep, the part of the brain that controls language and memory is severely impaired, and 17 hours of sustained wakefulness is equivalent to performing on a blood alcohol level of 0.05% – the UK's legal drink driving limit. |
| In 2002, American researchers analysed data from more than one million people, and found that getting less than six hours' sleep a night was associated with an early demise – as was getting over eight hours. | |
| Studies have found that blood pressure is more than three times greater among those who sleep for less than six hours a night, and women who have less than four hours of sleep are twice as likely to die from heart disease. Other research suggests that a lack of sleep is also related to the onset of diabetes, obesity, and cancer. | |
| Are you worried about how much sleep you get? | Are you worried about how much sleep you get? |
| Professor Russell Foster, chair of circadian neuroscience and head of the Sleep and Circadian Neuroscience Institute at the University of Oxford, and professor Colin Espie, professor of sleep medicine at the University of Oxford and lead researcher on the Great British Sleep Survey, answered reader questions. | |
| Is there any substitute for a good night's sleep? | Is there any substitute for a good night's sleep? |
| (And I don't mean drinking a lot of coffee to stay awake after a bad night) | (And I don't mean drinking a lot of coffee to stay awake after a bad night) |
| The day after I've had a bad night or not enough sleep, I often wonder if there is some activity/foodstuff/practice that would help by body recover that I don't know about. Other than taking a nap that is... | The day after I've had a bad night or not enough sleep, I often wonder if there is some activity/foodstuff/practice that would help by body recover that I don't know about. Other than taking a nap that is... |
| ... probably no proper substitute except sleep itself!Sleep wouldn't substitute for a meal after all!!A nap takes the edge of dangerous sleepiness ... but all in all a good sleep pattern maintains best health! | ... probably no proper substitute except sleep itself!Sleep wouldn't substitute for a meal after all!!A nap takes the edge of dangerous sleepiness ... but all in all a good sleep pattern maintains best health! |
| Hi there! I would love to know when I should turn off my television/radio/ mobile phone/tablet/mp3 player/computer prior to sleeping. Is 1 hour enough? I have to say that I recently got rid of my television and my sleep has improved. I always felt that it was strange after a stressful day that as a family we would sit down and watch the 10 o'clock news about horrific wars/murders/atrocities only minutes before lying down to bed! :) Does switching off our electronic devices an hour or more before bed improve our sleep? | Hi there! I would love to know when I should turn off my television/radio/ mobile phone/tablet/mp3 player/computer prior to sleeping. Is 1 hour enough? I have to say that I recently got rid of my television and my sleep has improved. I always felt that it was strange after a stressful day that as a family we would sit down and watch the 10 o'clock news about horrific wars/murders/atrocities only minutes before lying down to bed! :) Does switching off our electronic devices an hour or more before bed improve our sleep? |
| We only have a bit of solid data - some groups in the US are now looking at this in detail - but the limited evidence suggests that both the content of TV, social media etc. and the light from the screens may increase alertness and therefore delay sleep. So turn off devices 30-60min before you want to go to sleep. | We only have a bit of solid data - some groups in the US are now looking at this in detail - but the limited evidence suggests that both the content of TV, social media etc. and the light from the screens may increase alertness and therefore delay sleep. So turn off devices 30-60min before you want to go to sleep. |
| Can sleeping twice a day for four hours replace sleeping once a day for eight hours? These numbers do not have to be exact. I find often that I am more productive at night than during the day. If I have work the following day, I usually go to work without sleep until the following evening; however, if I do not have work, I find an afternoon nap replenishing. With increasing research of the glymphatic system, could we see a change in the recommended 8-hour sleep cycle? Maybe a person needs to sleep only as long as it takes for the body to flush out waste from the brain and CNS. There are times when I feel more refreshed from a 2-4 hour sleep than from a 6-8 sleep. | Can sleeping twice a day for four hours replace sleeping once a day for eight hours? These numbers do not have to be exact. I find often that I am more productive at night than during the day. If I have work the following day, I usually go to work without sleep until the following evening; however, if I do not have work, I find an afternoon nap replenishing. With increasing research of the glymphatic system, could we see a change in the recommended 8-hour sleep cycle? Maybe a person needs to sleep only as long as it takes for the body to flush out waste from the brain and CNS. There are times when I feel more refreshed from a 2-4 hour sleep than from a 6-8 sleep. |
| .... there are individual differences, mostly based on what we call chronotype ... owls and larks. Good to figure out if you are one or other (most are neither!). Owls can work better in the night than larks - for sure. Consolidated sleep is what most people find best so no reason deliberately to go to bi-phasic sleep. There's a lot of pseudoscience out there around so-called multi-phasic sleep; don't be filled this is NOT proper science. | .... there are individual differences, mostly based on what we call chronotype ... owls and larks. Good to figure out if you are one or other (most are neither!). Owls can work better in the night than larks - for sure. Consolidated sleep is what most people find best so no reason deliberately to go to bi-phasic sleep. There's a lot of pseudoscience out there around so-called multi-phasic sleep; don't be filled this is NOT proper science. |
| I have had chronic insomnia for the last 17 years (I am now 53). I went through a lot of major trauma in my teens and twenties, and after that I functioned okay professionally as a young adult, but have had major trust issues and personal relationship problems since the trauma. | I have had chronic insomnia for the last 17 years (I am now 53). I went through a lot of major trauma in my teens and twenties, and after that I functioned okay professionally as a young adult, but have had major trust issues and personal relationship problems since the trauma. |
| I am a sensitive person and I also suffer from generalised anxiety disorder and can only hold down part time work. I tend to worry a lot about surviving day to day and holding onto my job. | I am a sensitive person and I also suffer from generalised anxiety disorder and can only hold down part time work. I tend to worry a lot about surviving day to day and holding onto my job. |
| A lot of my problem, apart from an overactive mind (going over and over the day's events), is worrying about getting enough sleep so I can function the next day and get to work on time. I know I need to cultivate more of an attitude of 'not minding' so that I don't add further anxiety to my sleepless state. I do practice meditation which often does help me sleep, however sometimes it makes me feel quite alert instead. | A lot of my problem, apart from an overactive mind (going over and over the day's events), is worrying about getting enough sleep so I can function the next day and get to work on time. I know I need to cultivate more of an attitude of 'not minding' so that I don't add further anxiety to my sleepless state. I do practice meditation which often does help me sleep, however sometimes it makes me feel quite alert instead. |
| But another disturbing facet I have is that I periodically seem develop a sense of almost paranoia or obsession around sleep. At these times I am very conscious of my state as I am lying in bed ie how awake or asleep I feel, and even find myself thinking about such things as how it feels and what happens in the moments when I fall asleep. | But another disturbing facet I have is that I periodically seem develop a sense of almost paranoia or obsession around sleep. At these times I am very conscious of my state as I am lying in bed ie how awake or asleep I feel, and even find myself thinking about such things as how it feels and what happens in the moments when I fall asleep. |
| Is this type of thing common? I know ideally I should probably see a psychiatrist but I cannot afford one. I would be grateful for any suggestions you may have. | Is this type of thing common? I know ideally I should probably see a psychiatrist but I cannot afford one. I would be grateful for any suggestions you may have. |
| ... well the first thing to say (to anyone) is that if you are concerned about your health - any aspect of it - you should seek professional help... but let me address your comment because it is really a common thread of insomnia to TRY TO SLEEP. Trying is an enemy of sleep because it keeps us alert, anxious and awake. Absolutely the wrong solution!I've just completed a 5 year study with US colleagues on what we call selective attention bias; that is that excessive and specific focus on sleep - it makes things worse, paradoxically. The not minding and not trying approach is preferable ... but you have to genuinely not care!!CBT is the solution here. Try www.sleepio.com; have to say there is a conflict of interest here cos I was involved in developing it. On the otter hand clinical trials show it is effective.! | ... well the first thing to say (to anyone) is that if you are concerned about your health - any aspect of it - you should seek professional help... but let me address your comment because it is really a common thread of insomnia to TRY TO SLEEP. Trying is an enemy of sleep because it keeps us alert, anxious and awake. Absolutely the wrong solution!I've just completed a 5 year study with US colleagues on what we call selective attention bias; that is that excessive and specific focus on sleep - it makes things worse, paradoxically. The not minding and not trying approach is preferable ... but you have to genuinely not care!!CBT is the solution here. Try www.sleepio.com; have to say there is a conflict of interest here cos I was involved in developing it. On the otter hand clinical trials show it is effective.! |
| Is there a correlation between tobacco smoking and difficulty to wake up? | Is there a correlation between tobacco smoking and difficulty to wake up? |
| ... generally we find that nicotine being a stimulant keeps people awake rather than keeping people asleep. That said nicotine, caffeine and the like are not the explanation for the amount of insomnia we see nowadays. More like the racing mind is the problem!Interesting that you have experienced smoking as a sedative!! | ... generally we find that nicotine being a stimulant keeps people awake rather than keeping people asleep. That said nicotine, caffeine and the like are not the explanation for the amount of insomnia we see nowadays. More like the racing mind is the problem!Interesting that you have experienced smoking as a sedative!! |
| Is it bad if you hold your breath for short periods whilst sleeping? I looked into it once, I was told it could be sleep apnoea, but I don't stop breathing, I hold my breath for a few moments, then exhale loudly. I'm often very tired during the day, could this be connected? | Is it bad if you hold your breath for short periods whilst sleeping? I looked into it once, I was told it could be sleep apnoea, but I don't stop breathing, I hold my breath for a few moments, then exhale loudly. I'm often very tired during the day, could this be connected? |
| Sleep apnoea is a problem with breathing pauses during sleep and can be associated with excessive sleepiness. It depends really on the extent of the pause and the oxygen depletion associated with it and the frequency of the events. If you are sleepy in the day you should speak to your doctor. | Sleep apnoea is a problem with breathing pauses during sleep and can be associated with excessive sleepiness. It depends really on the extent of the pause and the oxygen depletion associated with it and the frequency of the events. If you are sleepy in the day you should speak to your doctor. |
| RE: Oversleep in the mornings .. | RE: Oversleep in the mornings .. |
| this is quite a familiar concept to the young - 20 something population ! but if a young person regularly sleeps into the morning .. is this actually damaging? | this is quite a familiar concept to the young - 20 something population ! but if a young person regularly sleeps into the morning .. is this actually damaging? |
| [this particular example has late work / study sometimes.] | [this particular example has late work / study sometimes.] |
| It's typical for young people to be night owls at least for a spell - hard to get to sleep, hard to waken. Its called a circadian phase delay.The problem arises if you have to get up early then you will have shortened sleeps and may get sleep deprived | It's typical for young people to be night owls at least for a spell - hard to get to sleep, hard to waken. Its called a circadian phase delay.The problem arises if you have to get up early then you will have shortened sleeps and may get sleep deprived |
| Will taking Tryptophan help improve getting to sleep and sleeping better.all to do with Serotonin,Melatonin I think,any views.? | Will taking Tryptophan help improve getting to sleep and sleeping better.all to do with Serotonin,Melatonin I think,any views.? |
| Theoretically yes; but in practice no evidence from any compounds or natural produce.Clearing the mind before going to bed and feeling sleepy at bedtime is an easier and more effective solution! | Theoretically yes; but in practice no evidence from any compounds or natural produce.Clearing the mind before going to bed and feeling sleepy at bedtime is an easier and more effective solution! |
| What is the relationship between exercise and sleep? Unexpectedly I find that if I exercise a lot - e.g. go cycling with friends for 4 or more hours - then I tend to sleep badly. I would have expected the fatigue from a day's cycling to have resulted in a good night's sleep. | What is the relationship between exercise and sleep? Unexpectedly I find that if I exercise a lot - e.g. go cycling with friends for 4 or more hours - then I tend to sleep badly. I would have expected the fatigue from a day's cycling to have resulted in a good night's sleep. |
| Exercise is an energiser. It increases arousal though we may feel nicely tired. Exercise earlier if you can! | Exercise is an energiser. It increases arousal though we may feel nicely tired. Exercise earlier if you can! |
| Will taking Tryptophan help improve getting to sleep and sleeping better.all to do with Serotonin,Melatonin I think,any views.? | Will taking Tryptophan help improve getting to sleep and sleeping better.all to do with Serotonin,Melatonin I think,any views.? |
| Theoretically yes; but in practice no evidence from any compounds or natural produce.Clearing the mind before going to bed and feeling sleepy at bedtime is an easier and more effective solution! | Theoretically yes; but in practice no evidence from any compounds or natural produce.Clearing the mind before going to bed and feeling sleepy at bedtime is an easier and more effective solution! |
| RE: Oversleep in the mornings .. | RE: Oversleep in the mornings .. |
| this is quite a familiar concept to the young - 20 something population ! but if a young person regularly sleeps into the morning .. is this actually damaging? | this is quite a familiar concept to the young - 20 something population ! but if a young person regularly sleeps into the morning .. is this actually damaging? |
| [this particular example has late work / study sometimes.] | [this particular example has late work / study sometimes.] |
| It's typical for young people to be night owls at least for a spell - hard to get to sleep, hard to waken. Its called a circadian phase delay.The problem arises if you have to get up early then you will have shortened sleeps and may get sleep deprived | It's typical for young people to be night owls at least for a spell - hard to get to sleep, hard to waken. Its called a circadian phase delay.The problem arises if you have to get up early then you will have shortened sleeps and may get sleep deprived |
| My 14 year old son insists that he only struggles to her out of bed in the morning because he has too much sleep! He goes to bed 10-10.30 pm and has to get up at 7am on school days, but it's always a struggle. Please referee this! | My 14 year old son insists that he only struggles to her out of bed in the morning because he has too much sleep! He goes to bed 10-10.30 pm and has to get up at 7am on school days, but it's always a struggle. Please referee this! |
| wow - I'm too long inn the tooth to get into refereeing a family dispute!!But seriously you are probably both right!Teenagers do need a lot of sleep and there is a natural tendency developmentally to sleep late.To be honest the scientific evidence supports starting school at 10am or later to get best wakefulness and performance!! | wow - I'm too long inn the tooth to get into refereeing a family dispute!!But seriously you are probably both right!Teenagers do need a lot of sleep and there is a natural tendency developmentally to sleep late.To be honest the scientific evidence supports starting school at 10am or later to get best wakefulness and performance!! |
| I am a freelance writer so can set my own hours. I usually go to sleep at 3 or 4am, and get up at about noon. I feel very good on it - I almost always sleep well and wake feeling rested and energised. Is there any inherent reason why this (admittedly unorthodox for non-students) sleeping pattern is harmful, or does feeling fine and rested signal that this is my natural rhythm? Thank you. | I am a freelance writer so can set my own hours. I usually go to sleep at 3 or 4am, and get up at about noon. I feel very good on it - I almost always sleep well and wake feeling rested and energised. Is there any inherent reason why this (admittedly unorthodox for non-students) sleeping pattern is harmful, or does feeling fine and rested signal that this is my natural rhythm? Thank you. |
| Sound alike you are a natural late phase person or night owl. There is evidence that true late phase or delayed phase chronotypes will feel healthier by living within those late bed-late rising parameters. Also genetic support for the chronotype | Sound alike you are a natural late phase person or night owl. There is evidence that true late phase or delayed phase chronotypes will feel healthier by living within those late bed-late rising parameters. Also genetic support for the chronotype |
| Is there an optimal time to awake every day and does waking before that time affect our REM deep sleep pattern. | Is there an optimal time to awake every day and does waking before that time affect our REM deep sleep pattern. |
| Good question! There is no universals answer here ... but there will be a preferred right time for you (for each of you!)Worth finding out what that is by experimenting with some options till you settle on your best one.Then try to stick to it 7 nights per week.Waking before your best time results in sleep loss ultimately. [REM sleep is light sleep not deep sleep} | Good question! There is no universals answer here ... but there will be a preferred right time for you (for each of you!)Worth finding out what that is by experimenting with some options till you settle on your best one.Then try to stick to it 7 nights per week.Waking before your best time results in sleep loss ultimately. [REM sleep is light sleep not deep sleep} |
| Here's one: if I really can't get to sleep, and I have to be up at a certain time, and I've tried getting up and pottering around, but I'm still just not falling asleep ... is just lying there with your eyes closed, and emptying your mind, comparable to the benefits of sleep? | Here's one: if I really can't get to sleep, and I have to be up at a certain time, and I've tried getting up and pottering around, but I'm still just not falling asleep ... is just lying there with your eyes closed, and emptying your mind, comparable to the benefits of sleep? |
| Some say meditation is as good as sleep? | Some say meditation is as good as sleep? |
| I'm afraid there is absolutely no substitute for sleep. Cellular repair does not occur in equivalent periods of rest or meditation. Very good science behind this.This is one of the reasons That I'm very keen to raise awareness about the importance of sleep and the seriousness of insomnia - as I'm sure you would agree | I'm afraid there is absolutely no substitute for sleep. Cellular repair does not occur in equivalent periods of rest or meditation. Very good science behind this.This is one of the reasons That I'm very keen to raise awareness about the importance of sleep and the seriousness of insomnia - as I'm sure you would agree |
| is an afternoon nap, or siesta, good for you? | is an afternoon nap, or siesta, good for you? |
| Indications are that if you feel sleepy then a nap can be beneficial; and if you are not sleepy but would like a nap then 10 minutes is a good goal.Important to differentiate sleepiness here - the tendency to fall asleep even if you don't really want to.partly cultural of course | Indications are that if you feel sleepy then a nap can be beneficial; and if you are not sleepy but would like a nap then 10 minutes is a good goal.Important to differentiate sleepiness here - the tendency to fall asleep even if you don't really want to.partly cultural of course |
| Do we know why sleeping for more than 8 hours is associated with higher mortality? Is it causation or correlation? | Do we know why sleeping for more than 8 hours is associated with higher mortality? Is it causation or correlation? |
| Indication is that extreme ends of populations are at greatest risk ... on most variables. Extreme short sleepers and extreme long sleepers like overweight+ and underweight+Probably a population norm that extremes are more vulnerable | Indication is that extreme ends of populations are at greatest risk ... on most variables. Extreme short sleepers and extreme long sleepers like overweight+ and underweight+Probably a population norm that extremes are more vulnerable |
| Are sleeping bodies (incl. mind) physiologically closer to being dead than bodies that are awake? | Are sleeping bodies (incl. mind) physiologically closer to being dead than bodies that are awake? |
| I think exactly the other way round in fact. Sleep is the preferred brain state. We function much more efficiently when asleep than when awake. Wakefulness involves managing multiple inputs and depletes resources; sleep is the reprocessing and regeneration station that provides us with consolidated memory, the ability to be conscious and have any quality of life whatsoever.Remember our brains are much smarter than we are - what should we need to be awake to be clever!! Ponder that!! | I think exactly the other way round in fact. Sleep is the preferred brain state. We function much more efficiently when asleep than when awake. Wakefulness involves managing multiple inputs and depletes resources; sleep is the reprocessing and regeneration station that provides us with consolidated memory, the ability to be conscious and have any quality of life whatsoever.Remember our brains are much smarter than we are - what should we need to be awake to be clever!! Ponder that!! |
| Perhaps a complicated one. I'm a sighted individual who has been diagnosed with Free Running Disorder (Non-24) and Bipolar II. I'm curious about the biological relationships in terms of sleep, sleep disruption and circadian rhythm between these two disorders and whether this combination is something that is seen clinically. | Perhaps a complicated one. I'm a sighted individual who has been diagnosed with Free Running Disorder (Non-24) and Bipolar II. I'm curious about the biological relationships in terms of sleep, sleep disruption and circadian rhythm between these two disorders and whether this combination is something that is seen clinically. |
| My second question would be what is the current understanding as to the causes of Free Running Disorder in sighted individuals as opposed to blind individuals and should these be thought of two sides of the same disorder or could there be more than one disorder here? | My second question would be what is the current understanding as to the causes of Free Running Disorder in sighted individuals as opposed to blind individuals and should these be thought of two sides of the same disorder or could there be more than one disorder here? |
| I appreciate these questions aren't simple or quick to answer and are extremely specific to a rare sleep disorder, I completely understand if they're passed over. | I appreciate these questions aren't simple or quick to answer and are extremely specific to a rare sleep disorder, I completely understand if they're passed over. |
| Please don't take my answer here as a replacement in any way for your medical advice.For your reassurance and interest though I have seen many normal sighted people with FRS, often in connection with a mood disorder. I find it really interesting, and it suggests to me that psychiatry/ clinical psychology and sleep medicine should be working more closely together.We published a study 10 years ago showing that sleep patterns never quite normalised in BP disorder even when people were what we call euthymic (that is at their healthiest best) suggesting an underlying vulnerability associated with sleep and circadian pattern.Needs much more research!! | Please don't take my answer here as a replacement in any way for your medical advice.For your reassurance and interest though I have seen many normal sighted people with FRS, often in connection with a mood disorder. I find it really interesting, and it suggests to me that psychiatry/ clinical psychology and sleep medicine should be working more closely together.We published a study 10 years ago showing that sleep patterns never quite normalised in BP disorder even when people were what we call euthymic (that is at their healthiest best) suggesting an underlying vulnerability associated with sleep and circadian pattern.Needs much more research!! |
| I have had chronic insomnia for the last 17 years (I am now 53). I went through a lot of major trauma in my teens and twenties, and after that I functioned okay professionally as a young adult, but have had major trust issues and personal relationship problems since the trauma. | I have had chronic insomnia for the last 17 years (I am now 53). I went through a lot of major trauma in my teens and twenties, and after that I functioned okay professionally as a young adult, but have had major trust issues and personal relationship problems since the trauma. |
| I am a sensitive person and I also suffer from generalised anxiety disorder and can only hold down part time work. I tend to worry a lot about surviving day to day and holding onto my job. | I am a sensitive person and I also suffer from generalised anxiety disorder and can only hold down part time work. I tend to worry a lot about surviving day to day and holding onto my job. |
| A lot of my problem, apart from an overactive mind (going over and over the day's events), is worrying about getting enough sleep so I can function the next day and get to work on time. I know I need to cultivate more of an attitude of 'not minding' so that I don't add further anxiety to my sleepless state. I do practice meditation which often does help me sleep, however sometimes it makes me feel quite alert instead. | A lot of my problem, apart from an overactive mind (going over and over the day's events), is worrying about getting enough sleep so I can function the next day and get to work on time. I know I need to cultivate more of an attitude of 'not minding' so that I don't add further anxiety to my sleepless state. I do practice meditation which often does help me sleep, however sometimes it makes me feel quite alert instead. |
| But another disturbing facet I have is that I periodically seem develop a sense of almost paranoia or obsession around sleep. At these times I am very conscious of my state as I am lying in bed ie how awake or asleep I feel, and even find myself thinking about such things as how it feels and what happens in the moments when I fall asleep. | But another disturbing facet I have is that I periodically seem develop a sense of almost paranoia or obsession around sleep. At these times I am very conscious of my state as I am lying in bed ie how awake or asleep I feel, and even find myself thinking about such things as how it feels and what happens in the moments when I fall asleep. |
| Is this type of thing common? I know ideally I should probably see a psychiatrist but I cannot afford one. I would be grateful for any suggestions you may have. | Is this type of thing common? I know ideally I should probably see a psychiatrist but I cannot afford one. I would be grateful for any suggestions you may have. |
| ... well the first thing to say (to anyone) is that if you are concerned about your health - any aspect of it - you should seek professional help... but let me address your comment because it is really a common thread of insomnia to TRY TO SLEEP. Trying is an enemy of sleep because it keeps us alert, anxious and awake. Absolutely the wrong solution!I've just completed a 5 year study with US colleagues on what we call selective attention bias; that is that excessive and specific focus on sleep - it makes things worse, paradoxically. The not minding and not trying approach is preferable ... but you have to genuinely not care!!CBT is the solution here. Try www.sleepio.com; have to say there is a conflict of interest here cos I was involved in developing it. On the otter hand clinical trials show it is effective.! | ... well the first thing to say (to anyone) is that if you are concerned about your health - any aspect of it - you should seek professional help... but let me address your comment because it is really a common thread of insomnia to TRY TO SLEEP. Trying is an enemy of sleep because it keeps us alert, anxious and awake. Absolutely the wrong solution!I've just completed a 5 year study with US colleagues on what we call selective attention bias; that is that excessive and specific focus on sleep - it makes things worse, paradoxically. The not minding and not trying approach is preferable ... but you have to genuinely not care!!CBT is the solution here. Try www.sleepio.com; have to say there is a conflict of interest here cos I was involved in developing it. On the otter hand clinical trials show it is effective.! |
| Hi there! I would love to know when I should turn off my television/radio/ mobile phone/tablet/mp3 player/computer prior to sleeping. Is 1 hour enough? I have to say that I recently got rid of my television and my sleep has improved. I always felt that it was strange after a stressful day that as a family we would sit down and watch the 10 o'clock news about horrific wars/murders/atrocities only minutes before lying down to bed! :) Does switching off our electronic devices an hour or more before bed improve our sleep? | Hi there! I would love to know when I should turn off my television/radio/ mobile phone/tablet/mp3 player/computer prior to sleeping. Is 1 hour enough? I have to say that I recently got rid of my television and my sleep has improved. I always felt that it was strange after a stressful day that as a family we would sit down and watch the 10 o'clock news about horrific wars/murders/atrocities only minutes before lying down to bed! :) Does switching off our electronic devices an hour or more before bed improve our sleep? |
| We only have a bit of solid data - some groups in the US are now looking at this in detail - but the limited evidence suggests that both the content of TV, social media etc. and the light from the screens may increase alertness and therefore delay sleep. So turn off devices 30-60min before you want to go to sleep. | We only have a bit of solid data - some groups in the US are now looking at this in detail - but the limited evidence suggests that both the content of TV, social media etc. and the light from the screens may increase alertness and therefore delay sleep. So turn off devices 30-60min before you want to go to sleep. |
| Why does it take me so long to go to sleep at night? I'm not a regular napper, but if I do lie down for quick kip I'm out like a light. I also fall asleep instantly upon boarding any kind of public transport. But then 11 o'clock rolls around and I simply cannot shut off my brain. | Why does it take me so long to go to sleep at night? I'm not a regular napper, but if I do lie down for quick kip I'm out like a light. I also fall asleep instantly upon boarding any kind of public transport. But then 11 o'clock rolls around and I simply cannot shut off my brain. |
| OK hard to know on this amount of information; but one possibility is what we call stimulus control.That is the conditioning of responses to environments. Many people with insomnia can sleep when they don't want to but can't sleep in bed when they DO want to. As if all the stimulus -response relationships to bed increase arousal. Maybe you fit this? CBT for insomnia is the solution to this dilemma | OK hard to know on this amount of information; but one possibility is what we call stimulus control.That is the conditioning of responses to environments. Many people with insomnia can sleep when they don't want to but can't sleep in bed when they DO want to. As if all the stimulus -response relationships to bed increase arousal. Maybe you fit this? CBT for insomnia is the solution to this dilemma |
| Thank you everyone for a very stimulating and enjoyable session. I hope that you have benefited and so sorry if I have not had the chance to respond to your comment or question!!It would be great if you could take the survey www.greatbritishsleepsurvey.com and help us with our attempts to see how Britain is sleeping. Also share it please with as many of your friends and contacts as possible. | Thank you everyone for a very stimulating and enjoyable session. I hope that you have benefited and so sorry if I have not had the chance to respond to your comment or question!!It would be great if you could take the survey www.greatbritishsleepsurvey.com and help us with our attempts to see how Britain is sleeping. Also share it please with as many of your friends and contacts as possible. |
| I wish you (more) pleasant sleeps and fruitful days! | I wish you (more) pleasant sleeps and fruitful days! |