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Frequently Asked Insomnia QuestionsI thought it was about time I started a Question and Answer page on the site. So we need some questions please! Feel free to submit your insomnia questions and I'll do my best to answer them here. Your question may help someone else in the same situation so....Fire away!
Question "Hello Wendy, I have reviewed some of your articles, and others online yet still wish some specific advice. My boy is 23 months old and has slept "through" the night 5 times to date. He does have problems with periodic night terrors and still wants his bottles at night. He consistently wakes 4-5 times per night. To say that our sleep life is disturbed would be an understatement since he not only craves his bottles but asks to be rocked, or go play or whatever excuse he might find to get out of his bedroom. I wonder about the use of any medications to help sedate or make drowsy and, am apprehensive to limit bottles at night since he will barely drink 6-8 oz of liquids from his tippy cup during the entire day. I do run the house fan at night for some "white" noise and turn-on some piano music at every waking. I fear he may have inherited my genes wherein I myself have always woken-up around 1 a.m to eat since I can remember, and still do. Any ideas? Many thanks, Mr. Weber" Answer Dear Mr Weber Some sleep problems are genetic and it sounds like you little boy may have inherited being a light sleeper. Have you tried a small night light to help him feel more confident? Another thing to try is wait a little longer each night before going into him. Eventually he may decide to go back to sleep on his own. The piano music sounds like a good idea if it's not too loud. I would turn it on at his bedtime and leave it playing all night if this is possible. Also make sure he has no chocolate or cola drinks from lunch onwards as these contain caffeine. Hope this helps! Question You recommend different natural sleep medications, What's the difference and which is best? (Taylor, Connecticut) Answer I get asked this question all the time Taylor! Here's a general guide: Triple Complex Sleep Tonic is the safest,
gentlest sleep medication, it's function is to rebalance and help the body
produce the hormones necessary for stress relief and healthy sleep. Even
babies and pregnant women can use these. So I hope that helps a bit! Question
Cristen writes: "I am a mother of 3. My recent newborn daughter, now 2 months, does not seem to think sleep is a necessary thing. I mentioned it to the doctor, and he does not seem to think it is a big deal because she is not crying all the time, but I am concerned. During the day the baby takes about 3 10 minute naps - THAT'S it! We are very relaxed parent, the house is always calm, and nothing is out of the usual. At night, I believe in routine for all the kids... with her she has a bath at 7pm, then a warm bottle with music on, then at 730 -745 I lay her in her crib awake and she falls sleep. So she sleeps pretty sound from 730pm-1030 pm - HELL she should after a whole day with no real naps! Then she wakes crying and only wants about 3 oz, and falls back to sleep about 1115pm. (45 minutes awake!) So from 115 she is up again at 130 - again not too hungy but crying, takes about 2 oz. back to bed and up at 3. Now at 3.30 she is up untl about 5am. Then at 5am I put her to sleep in her swing where she sleeps about another 2 hrs then is up for the day. THIS IS NOT NORMAL - newborns need about 15 hrs sleep a day. I dont care about my sleep or sanity, I just want to be sure my daughter is alright." -- Cristen Answer
Hi Cristen, Is your daughter lively and energetic during the day? If so she is probably getting enough sleep for HER. We are all different and even infants need different amounts of sleep to what is considered normal. You are doing everything right, try not to worry. Although it must be frustrating to be woken up so many times your daughter is probably a light sleeper. Hopefully things will settle down as she gets a bit older. When I was a baby (so I'm told) I slept very little and yet I'm still here and healthy. I've learned to accept my sleeping habits. You're right it's not "normal" but it's not too unusual either! Take care Wendy Question Scott writes: "Hello, I've recently been reading about new information on the recommended hours of sleep one should have, per night. Apparently sleeping over 7.5 hours or under 4 hours has a higher mortality rate (statistically) than people who sleep on average 6.5 hours. Apparently 4-6 hours, though a slightly higher mortality rate than 6.5 is still lower than having upwards of 8 hours of sleep. I'm a relatively creative (or at least I'd like to imagine so) person who averages 6-6.5 hours of sleep, but have found that I have less and less hours in the day between work and life at home; trying to find time to write music is nearly impossible.
I'm wondering if you'd know if having only 5 hours of sleep would be considered healthy? I'm not especially athletic, and my stress level is relatively high. Both of which I plan on regulating if I were to have an hour less of sleep each night. I just realized that if I were to live another 60 years (23 currently) and were to sleep an hour less each night, I'd be conscious for another 2.5 years. Very tempting prospect, considering the work I could be doing.. Thank you in advance for any advice you could give me! Scott" Answer Hi Scott Because we all have different sleep requirements, it's difficult to make hard and fast rules. Also our need for sleep is influenced by Our lifestyle, how stressed we are, how well we sleep etc. I'd give it a try. If you're not getting enough sleep your body will soon tell you! You'll feel tired and drained and you won't be as creative. I'm a bit suspicious of those that come out with these statistics. 5 hours may be plenty for you but not nearly enough for another person. The older you are too the less sleep you may need. You could give "Powerful Sleep" a try. I'm not trying to push you into buying anything, but that's what Kacper's book is all about - maximizing your sleep quality so you can reduce your sleep time. Anyway good luck with whatever you do! Best regards Wendy
Question
Tamby writes "I would like to stop using these drugs, but I suffer from insomnia, I don't know what to do, I also suffer from side effect.please help!!!"
Answer
Hello Tamby
The important thing with any drug is to stop very very slowly. There may be some sleepless nights ahead as you wean yourself off these pills, but give yourself permission to remain awake. This may sound strange but it will take the pressure off and allow you to relax more without constantly worrying about getting to sleep.
There are natural sleep medications on the site which can help you as you are reducing your drug intake. Go to the sleep medicine page and read about the options there.
If you are taking more than one drug I would advise you to keep in touch with your doctor as you come off these drugs.
Stress is a major cause of insomnia. If you would like a free book on stress, please reply to this email and I will send one to you.
I hope this helps a little. I would also ask if I can put your message on the site so it may help others. Nothing will be shown except your first name.
Good luck to you
Wendy
Question Eliza writes: "Hi Wendy I don't have any real problems going to sleep or staying asleep. My real
problem is feeling terribly drowsy in the afternoons. It gets so bad sometimes
that I have actually nodded off in front of the computer! I work 9-5 so afternoon naps are not an option. Thanks for any suggestions, Eliza" Answer I know how it feels - I used to have the same problem! It's partly due to our natural 24 hour rhythm. Certain countries have the right idea, that's why the siesta was invented! However there is a 'workaround'. If you're sure you're getting enough quality sleep, then I'll tell you exactly what worked for me. It costs nothing and it's instant. Don't eat carbohydrates for lunch. It sounds simple and it is. Carbs boost serotonin levels and will make you sleepy after eating them. If you pack your lunch make sure you have protein - a hard boiled egg or similar - and perhaps a green salad. Don't eat bread, rice, pasta or sweets for lunch or as an afternoon snack. Of course you can reverse this later in the evening, you'll probably sleep even better. Wendy Question Joe writes: "I can't sleep on Sunday nights! I sleep ok every other night of the week. I know it sounds stupid but I toss and turn every Sunday night and I feel like a zombie at work the next day. I'm not stressed about anything. Please help!" Answer Joe, I know you've just told me you don't have a stress problem, but are you a bit worried about Monday mornings? We joke about it, but Mondayitis is a real condition, especially if something's bothering us at work. What time do you get up on Sunday morning? Do you have a 'sleep in?' Try getting up the same time as you normally do - yes, even if you've had a late night! Finally, you may have developed an unconscious habit. You're expecting that you won't be able to sleep every Sunday when you get into bed. This ensures you won't sleep. Try reversing this belief. I hope these suggestions help! Wendy
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