Doctor insights on:
Scared To Sleep
I hear you...: Terrible place to be and one that becomes a negative spiral very quickly (no sleep-> poor functioning->nxiety-->poor sleep). Talk to a mental health professional about your anxiety. On the sleep front, here's a great article: https://www.sleeprate.com/faq_article/basic-rules-for-a-good-nights-sleep/ Focus more on getting up at same time, less focus on going to sleep early. ...Read more
See below: It can be frightening to have sleep paralysis. Sleep paralysis, if often, usually indicates disruption of sleep and it can point to an underlying medical issue such as sleep apnea or narcolepsy. So, its recommended you consult a sleep medicine specialist to discern if this is the case, especially if excessive daytime sleepiness is present. Hope that helps! ...Read more
I have terrible anxiety, ptsd, ocd, depression. I can't sleep due to night terrors, paralasys, sleep walking. I need help please! i'm scared to sleep.
Good Sleep Hygiene: 1. Keep regular bed & wakening time (includes weekends). Get up same time daily. 2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Use bedroom only for sleep & sex. Put work materials, computers, & tvs in another room. 5. Finish eating at least 2-3 hrs. ...Read moreSee 1 more doctor answer
NPSG: An npsg is a formal overnight sleep study. You would be monitored for breathing, muscle activity, heart rate, oxygen level and brainwave activity. Typically an ahi (apnea hypopnea index) is calculated to determine if you are positive. A minimum of an ahi = 5 is needed to be positive. An ahi of 5-14 is mild, 15-29 is moderate and >30 is severe. ...Read moreSee 2 more doctor answers
Sleep hygiene: Great question. There are many effective ways to do this, but the keys I have found for my patients are to stick to the plan and treat the wake-up time as sacred. Set a go-to-bed time for yourself. Set a wake-up time. No matter what time you actually fall asleep, get up at your set "get-up" time. And no naps during the day! it takes about 6 weeks to train your brain to follow the times you've set. ...Read moreSee 2 more doctor answers
What can I do to help me get to sleep at night? Trouble getting to sleep i will be sleeping on the chair, but when i go to bed be wide awake.
Lots : Lots of people have problems getting to sleep, staying asleep, or both. In many cases, poor sleep is caused by bad sleep habits. The good news is that bad sleep habits can be fixed by good sleep hygiene. The even better news is that good sleep hygiene doesn't cost much, and unlike some pills, won't leave people feeling groggy in the morning. Here are some basic sleep hygiene tips: it is best to wake up at about the same time, and to go to sleep at about the same time, 7 days a week. Avoid alcohol, caffeine, and spicy foods in the hours before bedtime. Have a consistent, relaxing bedtime routine. A warm bath, a good book, listening to relaxing music, stretching exercises, or watching a low-key television show are good options before bedtime. Use the bed and bedroom for sleep, not for studying, television, telephone, hobbies, or surfing the internet. Make the bedroom comfortable, quiet, and dark. In the morning, get exposure to bright light. The morning is also a good time to get physical exercise, which boosts energy during the day. Avoid napping. Many medications can interfere with sleep or can make people drowsy during the day. A talk with a doctor can sort these problems out. Signs of a severe sleeping problem include falling asleep at work, at school, during conversations, during meals, or while driving. People with severe sleeping problems need to see their doctor right away. Even people with mild sleeping problems can be drowsy during the day. Never drive when drowsy or sleepy, and if sleepiness occurs while driving, pull over and take a nap. ...Read more
What to do if i experience sleep paralysis everytime i'm not wokeneffective ways to wake up from sleep paralysis?
See below: If you have sleep paralysis often, it is important to understand the underlying cause of the disrupted sleep pattern. So, it is best to see a sleep doctor to evaluate it. Try to consolidate ; regularize your sleep. Avoid caffeine. During the episode moving your eyes, on occasion, may break up the episode. Hope this helps! ...Read moreSee 1 more doctor answer
What can I do to get over my fear of sleeping? I'm so scared that I'm going to get sleep paralysis and when I do fall asleep I keep jerking awake
Somniphobia: Hi Helena, you may find this article informative: http://www.webmd.com/sleep-disorders/features/fear-of-sleep#1. In addition, some of my patients have found this book useful: https://dreamstudies.com/shop/ebooks-kits/sleep-paralysis-kit/?ap_id=endyoursleepdeprivation Hope this is helpful. Take care. ...Read more
Why am i having trouble going to sleep and and maintaining sleep. Could it be due to sleep anxiety.
Several things: Avoid blue light right before bed, lower temperature in room to as low as 65 degrees, make room pitch black at night, avoid excitement before bed, learn meditation techniques, get sun during the day to naturally release melatonin in body, go to sleep same time every night, go to bathroom before bed, don't drink two hours before bed, and don't nap during day. ...Read more
Anxiety ; Sleep: Use a time other than bedtime to write down problems ; work on solutions. Breath in slowly ; deeply through your nostrils. Fill your lungs with air (but not to the point of discomfort). Hold for a count of five then slowly begin to exhale through an open mouth. Repeat at least 12 times, longer if you need to. A mild anxiolytic (prescription) is often very helpful for people who ruminate. ...Read more