“So when you go to sleep at night, if you're someone who hasn't had any sleep deprivation, you have a very normal sleep pattern, what we tend to see is that, in adults, they go to bed and they start off by going into the deeper stages sleep.” IfsNightSleepStageBedNormalAdultsPatternsDeeperGoing To SleepDeprivationSleep Deprivation Author:Shelby Harris
“So the deeper stages of sleep are really those times of quiescence, you're really restoring your body and we have a few different stages of sleep.” DifferentBodySleepStageDeeperYour BodyRestoring Author:Shelby Harris
“So you have Sleep Stage One, Two, and then Three/Four. One is a little bit lighter stage of the quiet, non-REM sleep and then Three/Four is really deep, deep sleep. And what you want is, you actually want a number of - you want to go through all of these stages throughout the night.” WantLittlesTwoNightThreeBitsSleepNumbersFourStageQuietLittle BitWhat You WantLightersReally DeepDeep Sleep Author:Shelby Harris
“So people only focus on getting the really deep sleep, but in reality, we spend almost 60% of the night in the stage two sleep.” PeopleTwoRealityNightSleepFocusStageReally DeepDeep Sleep Author:Shelby Harris
“So we go through in the beginning of the night, we go into the really deep stages of sleep and we actually cycle through. So, when you go down to the deep stage, then you go back up and you actually come into something called REM sleep, which is after about 90 minutes.” NightSleepMinutesStageCyclesReally Deep Author:Shelby Harris
“So when you're in REM sleep, your brain is very active, our body is quiet, but your brain is really processing a lot of things, a lot of emotions; we dream the most in REM sleep. And then you go back down in the deep stages, and so on and so forth.” DreamBodySleepEmotionBrainStageQuietActiveProcessing Author:Shelby Harris
“And you cycle throughout so that you do about five to six cycles throughout the night. And we spend more time in REM later on in the night than we do earlier on.” NightFiveSixCyclesMore Time Author:Shelby Harris
“People tend to remember their dreams in the morning a little bit better and if earlier in the night, when you're in a lot of deep sleep, if someone wakes you, or the phone rings or something, you're really confused.” PeopleIfsLittlesDreamRememberNightBitsSleepMorningLittle BitPhonesRingsConfusedWakes YouDeep Sleep Author:Shelby Harris
“Really if it's an hour or two after you've fallen asleep because you're in such a deep sleep at that point.” IfsTwoHoursSleepFallenDeep Sleep Author:Shelby Harris
“We actually don't know the function of sleep all that well yet, but sleep is a time of quiescence in the brain.” KnowsWellsSleepBrainFunction Author:Shelby Harris
“When you're in the more deeper stages of sleep - REM sleep, your body is quiet, but your mind is actually very active. So it's a time when your body and your brain is restoring itself. It's repairing any cell damage that happened during the day, it's really repairing, like I said, repairing your body, but also helps with digestion, helps with memory.” MindSaidHelpingBodyMemoriesSleepBrainHappenedStageQuietDeeperActiveYour BodyCellsDamageRestoringDigestionRepairing Author:Shelby Harris
“So, sleep deprivation, and sometimes an insomnia, which is a little bit of a different form, but just getting a lack of sleep, can lead to a number of different decrements.” LittlesDifferentSometimesFormBitsSleepNumbersLittle BitInsomniaDeprivationSleep DeprivationLack Of Sleep Author:Shelby Harris
“Decrements in attention and concentration, being able to learn more efficiently, that's just not as good. Also, there are motor vehicle accidents, workplace accidents, we see that a lot.” AbleAttentionAccidentsConcentrationVehicleWorkplaceMotorMotor Vehicles Author:Shelby Harris
“Workplace accidents with people who are sleep deprived or people who work shifts and they don't get the right amount of sleep during the day or at night.” PeopleNightSleepAmountAccidentsWorkplaceDeprivedSleep Deprived Author:Shelby Harris
“There's a new line of research showing that people who don't get enough sleep, they're body doesn't metabolize as well. And so they actually - it leads to weight gain. So if you're not getting enough sleep, you might have difficulty losing weight.” PeopleIfsWellsEnoughBodyMightLinesSleepLosingResearchGainsWeightDifficultyEnough Sleep Author:Shelby Harris
“Well, the actual function of the brain, not so sure yet. There's a lot of different theories about it, but when you talk about psychologically in your brain, a lot of people with insomnia, though not all, report that they can't turn their minds off.” PeopleMindWellsDifferentTurnsBrainTheoryFunctionReportsInsomnia Author:Shelby Harris
“So, it's not every patient that I see, but I'd say a good 70% to 80% of the patients when they go to bed it's like a stereo is playing at an 11 or 12 and they can't turn it down, at all. So it makes it very hard for their body to down regulate to be able to go to bed at night.” HardBodyAbleNightTurnsBedPatient Author:Shelby Harris
“When you are more awake at nights, they'll toss and turn, they'll think more, they get frustrated. And when that starts to happen, you really don't sleep even more because you're making your body tense and your mind is getting more and more active.” ThinkingMindBodyHappensNightTurnsSleepActiveYour BodyAwakeFrustratedTenseTossAwake At Night Author:Shelby Harris
“In general, there are patients with insomnia who - many patients with insomnia will actually over report the lack of sleep that they are getting.” SleepPatientReportsInsomniaLack Of Sleep Author:Shelby Harris
“Some patients are still having insomnia, but it's seems worse to them than actually it is. So, if they say they're sleep deprived, they haven't slept at all in three days; if we actually take them into a lab, most of the time we actually do see they're sleeping on and off here and there.” IfsStillsSeemsThreeSleepHavensPatientDeprivedInsomniaHere And ThereLabsAnd OffSleep Deprived Author:Shelby Harris
“We've looked at sleep diaries of patients with insomnia, and they'll say that they don't sleep for one or two days. And the body actually has a natural function, after about the third day to start catching up and you get a little bit more sleep the third night. And that's usually what I tell my patients.” LittlesTwoBodyNightBitsNaturalSleepLittle BitThirdsFunctionPatientDiariesInsomniaCatchingTwo DaysCatching Up Author:Shelby Harris
“When they [people with insomnia] start worrying about not sleeping, I'll say, "Say the mantra to myself; if I don't sleep tonight, I'll likely sleep tomorrow, and if not tomorrow then definitely the third" because our body has a way of naturally catching up.” PeopleIfsWayBodySleepWorryTomorrowThirdsTonightInsomniaCatchingMantrasCatching UpNot Sleeping Author:Shelby Harris
“So there's a few different ways that we treat insomnia. The first thing that we always do is we look at the cause.” WayFirstsLooksDifferentCausesTreatsDifferent WaysInsomnia Author:Shelby Harris
“So, more times than not, but not every time, it can be linked to a medical problem, such as menopause, cancer, chronic pain, it can be linked to anxiety and depression. Those are the more common causes.” ProblemPainCausesCommonAnxietyCancerMedicalMore TimeLinkedChronic PainMenopauseMedical Problems Author:Shelby Harris
“There are some patients who just have insomnia and they've had it since they were a kid and we don't quite know why. So when we look at the cause, we definitely want to treat whatever else is going on, but insomnia often because it becomes its own diagnosis and that requires its own treatment.” KnowsWantLooksKidsCausesTreatsPatientTreatmentInsomniaDiagnosis Author:Shelby Harris
“So if somebody has chronic pain, we want to manage the pain, but we still want to treat the insomnia separately. So what we'll tend to do in our sleep lab is we'll do a thorough evaluation and we usually have myself, who is a Psychologist and a Sleep Behavioral Sleep Specialist, I treat the patients first.” IfsWantFirstsStillsPainSleepTreatsPatientManageInsomniaPsychologistThoroughLabsSpecialistsEvaluationChronic Pain Author:Shelby Harris
“We try not using medications initially, and we use something called behavioral therapy for insomnia. This changes behaviors people do in bed, none of the tossing and turning.” PeopleTryingUseBedBehaviorTherapyInsomniaMedicationUsing Me Author:Shelby Harris
“I'll work on patient's thoughts about sleep, "So I must get eight hours of sleep tonight or I won't sleep tomorrow." That sometimes - or "I won't function tomorrow." That sometimes makes it very difficult for you to sleep at night” SometimesNightDifficultHoursSleepTomorrowFunctionPatientEightTonight Author:Shelby Harris
“We'll work on relaxation strategies and also changing the times you go to bed will actually make them sleep a little bit less for a few nights so their body's natural sleep drive starts to kick in. That is very effective in about 60% to 70% of patients who do it, four to eight sessions, not even every week; it works for 60% to 70% of patients.” LittlesBodyNightBitsNaturalSleepFourWeekBedLittle BitStrategyPatientEightKicksRelaxationSession Author:Shelby Harris
“The other option we have are medication treatments. So you'll have the treatments such as Ambien, Lunesta, Sonata, and we'll also have Rozerem and for some patients we use Benzodiazopine/Clonazepam. Things like that to help with anxiety.” HelpingUseAnxietyPatientTreatmentMedicationSonatasAmbien Author:Shelby Harris
“So when it comes to circadian rhythms, it's a clock that's basically programmed in our body. So if you think back to times when people lived on farms and we didn't have electricity.” PeopleIfsThinkingBodyRhythmClockFarmsElectricityCircadian Rhythm Author:Shelby Harris
“People went to bed when the sun went down and they woke up when the sun came up. That's what our bodies are naturally programmed to do. However, with all the new stresses in life with electricity, with technology, we tend to override that system and we'll stay up later and we'll get up earlier or later, and we use alarm clocks, we use the light.” PeopleUseBodyLightTechnologySunBedStressDown AndGet UpClockElectricityAlarmsAlarm Clocks Author:Shelby Harris
“We haven't really - it's harder for us to set those rhythms. So it's really important to keep a steady bedtime and wake time to really lock in those rhythms.” ImportantHavensHarderRhythmSteadyLocksBedtime Author:Shelby Harris
“Now circadian rhythms become very interesting and problematic for patients because when you become a teenager, your rhythms actually tend to naturally shift.” InterestingPatientRhythmTeenagerVery InterestingCircadian Rhythm Author:Shelby Harris
“So someone who is a child usually goes to bed about 8:00 or 9:00 at night, but then when they have a circadian rhythm shift, it shifts later. And this is natural. And they start to go to bed at 11:00, 12:00, 1:00 and they want to sleep later. So we see this a lot in teens.” WantChildrenNightNaturalSleepBedRhythmTeensWant To SleepCircadian Rhythm Author:Shelby Harris
“There's a problem for them [teens] when they have to get up and go to school in the morning, they're very sleepy, yet on the weekends, they'll sleep 12 hours, they'll sleep late and then go to bed late and wake up late. And on vacations, it's not a problem.” ProblemSchoolHoursSleepMorningBedLateWake UpGet UpWeekendVacationTeensSleepySleep Late Author:Shelby Harris
“We're not really sure why it [broken circadian rhythm] continues, but when they become adults, we usually have to treat it because many people need to get up early to go to work and they can't be sleeping until 11:00 or 12:00. So we use treatments like bright light therapy, melatonin, things like that that are very effective.” PeopleNeedsUseLightSleepBrokenAdultsTreatsGet UpRhythmTherapyTreatmentUp EarlyBright LightsCircadian RhythmMelatonin Author:Shelby Harris
“We have other opposite problems with circadian rhythms that can happen when you - a lot of times with older adults. They start to go to bed at 6:00, 7:00 at night and they wake up at 2:00 in the morning. And they're rhythms actually shift earlier, but sometime it can just kind of miss the mark and shift too much earlier and that's when we need to treat it with bright light.” NeedsKindProblemLightHappensNightMorningToo MuchMissingBedAdultsOppositesTreatsMarkWake UpRhythmBright LightsCircadian RhythmOlder Adults Author:Shelby Harris
“So a lot of people who work rotating shifts and they work at night, their bodies are set to want to be awake during the day and sleep at night. So there are some people who have a lot of trouble adjusting their rhythms and they have trouble working the night shift, they're sleepy, they're drowsy driving home.” PeopleWantHomeBodyNightSleepTroubleDrivingRhythmAwakeSleepyAdjustingDrowsyNight ShiftRotatingDriving Home Author:Shelby Harris
“It's uncommon, but there are some people who just have a delayed circadian rhythm and they just - they sleep better during the day then they do at night. So they've - a lot of those people with delayed sleep phase disorder they start to work in bars, they work some of the late night shifts, they sort of adjust to doing it more and more as time goes on.” PeopleNightSleepGoes OnLateBarsRhythmDisorderPhasesUncommonDelayedLate NightTime Goes OnNight ShiftCircadian Rhythm Author:Shelby Harris
“Jet lag depends on which direction you're going and it can be a little complicated, but there are a few different treatments. So one would be if you're going somewhere - sorry it's hard to think about it.” IfsThinkingLittlesDifferentHardWould BeDependsSorryComplicatedTreatmentJetLagJet Lag Author:Shelby Harris
“If you're going somewhere East from here, generally what you want to do is you want to try to have your bed time earlier and earlier so what we'll do is I'll have someone adjust for a week or two by going to be 15 minutes earlier and getting up 15 minutes earlier every night. So that can be a really simple thing.” IfsWantTryingTwoNightSimpleWeekMinutesBedEastWhat You WantEvery NightSimple ThingsBed Time Author:Shelby Harris
“Honestly, what we use a lot is melatonin. So we use lower dosages of melatonin, taking it at different times, depending upon where we are traveling and that can really help adjust the body's rhythm to wherever you are going.” DifferentHelpingUseBodyHonestlyRhythmDifferent TimesWherever You AreDosageMelatonin Author:Shelby Harris
“So the older models, when you look at Freudian, when you look at Jungian thought, and there's still people who really - who really use the Jungian thought of dream analysis, is really that you would analyze the dreams. The dreams are there for a purpose.” PeopleLooksStillsUseDreamPurposeModelsAnalysis Author:Shelby Harris
“For some people they say, it's about wish fulfillment, it's about the things you are never able to do in your day you are actually fulfilling at night. There are other people who will say that it's actually telling you something.” PeopleAbleNightWishFulfillmentFulfilling Author:Shelby Harris
“If there's a lot of fear that's going on, if there's a lot of anxiety, it's manifesting itself in your nocturnal world so that analyzing it can help open up basically thoughts about what you need to do during the day. So a lot of people who subscribe to the psychoanalysis, the Jungian thought will really focus a lot on dreams, the meaning, and how it can be used to help you during the day.” PeopleIfsWorldNeedsHelpingDreamUsedFocusAnxietyManifestPsychoanalysisAnalyzingNocturnal Author:Shelby Harris
“There are some people who believe that dreams really are just kind of a throwaway thing. They are just a way of your brain processing what's happening during the day, but there's really no meaning to them; a lot of imagery of just flashes of what happened.” PeopleWayBelieveKindDreamBrainHappenedHappeningsFlashImageryProcessing Author:Shelby Harris
“There are other people that think that dreams actually do serve a purpose. But what that purpose is, we're not really sure. So some people believe that it actually does have some psychological representation of what's going on in the day, but there's no need to sit and really analyze it.” PeopleThinkingNeedsBelieveDoeDreamPurposePsychologicalRepresentation Author:Shelby Harris
“So it's like your brain has a large filing cabinet and it's opening up each drawer and it's taking in various images and memories from the day, consolidating what it needs to and puts in whatever file. And then if there's something that doesn't fit in any of the files and doesn't really belong, you'll forget about it. So it's a way of really getting a succinct way of storing things in your brain.” IfsWayNeedsMemoriesForgetBrainLike YouFitVariousOpeningFilesCabinetsDrawersOpening UpFilingFiling Cabinet Author:Shelby Harris
“Nightmares are distinctly different from dreams in the way that people feel them and experience them. So a lot of people think that a nightmare is something where something is chasing them and you have to wake up screaming. Yes, that's one of the more common nightmares that we see is the person chasing someone or they're being chased.” PeopleThinkingWayFeelsPersonsDifferentDreamCommonWake UpNightmareChasing Author:Shelby Harris
