I’ve been using a Fitbit device to track my sleep and I’ve realized that everyone has normal 10-30 short awake times each night, you are not awere of. Even though I am in bed for more than 7 hours, unfortunately I’ve not been able to get more than 6.5 hours of sleep per night in average, due to those “short awake times”.
I would love you can explain us more about the importance and duration of every phase of sleep.
Hi Luz! So nice of you to take the time to say thank you. I appreciate you so much! Regarding your sleep, you may try to be in bed for more than 7 hours to see if you can get less of these wakeful episodes. But whatever you do, don't stress over it. That may be a set-point that is normal for your sleep patter.
I have been wearing my watch lately to track my sleep and it's been showing my oxygen gets in the dangerously low levels. I've also noticed when it is at the lowest is the time I awoke abruptly from sleep. Been working on things to increase my oxygen, like iron, B vitamins, and folate. I've also been working on breathing exercises and meditation and that has been helping a lot because when I used to wake and have a hard time falling back asleep, multiple thoughts and a constant song used to just play in my head. Now my mind is quieter and I fall back asleep quicker. I have been taking magnesium glycinate and that I believe has been helping well with keeping my mind quiet and falling asleep quicker.
I struggle with waking too early when it doesn't feel like I've slept long enough (like maybe it's been 5.5-6 hours). I don't think it's because I need to pee (I often try hard to go back to sleep and purposefully don't get up to use the bathroom). This has been worse since peri-menopause / menopapuse. Definitely doesn't help when I've got a lot on my mind, but sometimes I'm in a good space and it still happens. It seems to be a problem that many women my age (late 50s) face - just ask for a raise of hands in a room filled w/ that demographic ;-) There seems to be so much more information about issues with falling / staying asleep rather than an issue with waking too early. I'm not perfect w/ sleep hygiene but have always prioritized sleep so this is super frustrating! Would love more things to try to address this specific issue.
Thank you so much for another very helpful and timely read! I am currently trying to figure out how to optimize HRT to promote sleep. After reading the metaanalysis from Dr. Lisa Mosconi and team which found that estrogen-only HRT was associated with somewhat reduced rates of Alzheimer's compared to estrogen + progesterone, I decided to try to wean off of progesterone. I have several risk factors for Alzheimer's (including APOE4 and a very strong family history of the disease) and have had a hysterectomy so am not required to be on progesterone. However even a very slow weaning off of progesterone is having a major negative impact on my sleep. My ob/gyn is supportive either way and didn't have much to say about whether it made sense to prioritize anything that can help me sleep better vs. estrogen-only HRT. Do you have any thoughts on the relative importance of these two factors in Alzheimer's prevention?
Natural progesterone can be sleep-inducing. I think it's fine to try to wean off since you don't really need it as part of your HRT. But if that's not going well you can go back on and try again in a year. Sleep is the priority for now. Natural progesterone has not been implicated in any of the problems with HRT, but as you know the data is incomplete.
Hi Rosalie. I don't have a lot of experience treating restless leg but I know there are options available so I would ask your physician. The trick with hydration is to stay fully hydrated during the day. By the time you are thirsty you are probably already behind. So keep at it during the day and cut back in the evening. It takes some intention and practice to get that balance right to avoid getting up in the middle of the night.
Thank you for all of your informative emails and your wonderful cookbook. I am working my way through it and loving the recipes. I hope that you will cover the use of Oura rings and other devices as sleep trackers. What role does HRV play in understanding brain health? My early version of the Oura ring does not show NREM sleep, nor the different phases--maybe it is the total of "Deep sleep" and "Light Sleep" which are given? Thank you!
Hi Margaret. Thanks so much--I am thrilled you are finding the newsletter and book helpful! Yes, sleep tracking is one of my favorite topics. It's a little controversial in the scientific community, but we can go into what we can learn from them. Especially the significance of HRV.
Thank you for all of this helpful information, Annie. As I've followed your travels & retreats all over the US and the world, I've wondered if you have any helpful tips for how to overcome jetlag/adjust to new time zones quickly? On a recent trip to London, I found it took at least 5 nights for my body to adjust & sleep well, then I was headed home on day 7 and started the readjustment period all over again. Would love to hear how you manage during your travels. Thank you!
Hi Marie! This is something I think about all the time. I think there are some things you can do but the body really needs a day for each hour time change and it's tough to outsmart the circadian clock. Natural light and a walk first thing is a good strategy in a new time zone. I have had some success with fasting on international flights for 18 to 24 hours then eating first thing when I get to my destination. There is some data suggesting this resets the gut microbiome's circadian rhythm, and so your body adjusts easier, too. I also feel so much better if not eating in airports and on planes! Travelling west seems more taxing and I've had some success cutting back on coffee and tea a day before flying home so that that caffeine is not in my system for a few days.
Thank you for the info. I've never been good at quieting my mind and getting a solid nights sleep. My mother and grandmother have/had ALZ, yet they were great sleepers, so this is one more strike against me in the # of reasons why I am likely in line for this disease. What I would love to dive in to is two topics: 1) with decades of poor sleep, has the damage been done or with better sleep, can it reverse some of the damage?, 2) sleep supplements - the good and the bad. What is safe to take and what isn't. THANK YOU!
Hi Sheri. These are great questions. Yes, I will get to these in Sleep Part 2! But please don't think your family history is your destiny. Keep your overall health and habits top of mind. Plus, most people can sleep better if they really prioritize it, although I know it can truly be a struggle to troubleshoot.
Great info to motivate us to improve sleep hygiene. Question: might you delve into sleep apnea—and cheer us (me) on to master those danged CPAP machines so we get consistent oxygen to our aging brains?
Hi Mary! Yes, we should definitely talk about sleep apnea. There are some interesting studies to look at, especially pertaining to the efficacy of CPAP machines.
Hi Dr. Annie, I’m learning so much with you !
I’ve been using a Fitbit device to track my sleep and I’ve realized that everyone has normal 10-30 short awake times each night, you are not awere of. Even though I am in bed for more than 7 hours, unfortunately I’ve not been able to get more than 6.5 hours of sleep per night in average, due to those “short awake times”.
I would love you can explain us more about the importance and duration of every phase of sleep.
THANK YOU again.
Hi Luz! So nice of you to take the time to say thank you. I appreciate you so much! Regarding your sleep, you may try to be in bed for more than 7 hours to see if you can get less of these wakeful episodes. But whatever you do, don't stress over it. That may be a set-point that is normal for your sleep patter.
What about having to
Use a cpap machine every night
For severe sleep apnea.?
Great question Joanne! I am including sleep apnea and its treatment in sleep part 2.
Thank you! I do say I sleep well with it
I have been wearing my watch lately to track my sleep and it's been showing my oxygen gets in the dangerously low levels. I've also noticed when it is at the lowest is the time I awoke abruptly from sleep. Been working on things to increase my oxygen, like iron, B vitamins, and folate. I've also been working on breathing exercises and meditation and that has been helping a lot because when I used to wake and have a hard time falling back asleep, multiple thoughts and a constant song used to just play in my head. Now my mind is quieter and I fall back asleep quicker. I have been taking magnesium glycinate and that I believe has been helping well with keeping my mind quiet and falling asleep quicker.
These are all great sleep tools, Rebecca! Breathing exercises are especially helpful for that middle of the night wakening.
I want to know the answers to all those questions at the end.
I struggle with waking too early when it doesn't feel like I've slept long enough (like maybe it's been 5.5-6 hours). I don't think it's because I need to pee (I often try hard to go back to sleep and purposefully don't get up to use the bathroom). This has been worse since peri-menopause / menopapuse. Definitely doesn't help when I've got a lot on my mind, but sometimes I'm in a good space and it still happens. It seems to be a problem that many women my age (late 50s) face - just ask for a raise of hands in a room filled w/ that demographic ;-) There seems to be so much more information about issues with falling / staying asleep rather than an issue with waking too early. I'm not perfect w/ sleep hygiene but have always prioritized sleep so this is super frustrating! Would love more things to try to address this specific issue.
Hi Alison. Yes, this is extremely common. It's called sleep maintenance insomnia. I'll include this in the next sleep newsletter.
Thank you so much for another very helpful and timely read! I am currently trying to figure out how to optimize HRT to promote sleep. After reading the metaanalysis from Dr. Lisa Mosconi and team which found that estrogen-only HRT was associated with somewhat reduced rates of Alzheimer's compared to estrogen + progesterone, I decided to try to wean off of progesterone. I have several risk factors for Alzheimer's (including APOE4 and a very strong family history of the disease) and have had a hysterectomy so am not required to be on progesterone. However even a very slow weaning off of progesterone is having a major negative impact on my sleep. My ob/gyn is supportive either way and didn't have much to say about whether it made sense to prioritize anything that can help me sleep better vs. estrogen-only HRT. Do you have any thoughts on the relative importance of these two factors in Alzheimer's prevention?
Natural progesterone can be sleep-inducing. I think it's fine to try to wean off since you don't really need it as part of your HRT. But if that's not going well you can go back on and try again in a year. Sleep is the priority for now. Natural progesterone has not been implicated in any of the problems with HRT, but as you know the data is incomplete.
Do you have any suggestions for managing restless leg syndrome?
How about dry mouth? How does one avoid hydrating before sleep?
Hi Rosalie. I don't have a lot of experience treating restless leg but I know there are options available so I would ask your physician. The trick with hydration is to stay fully hydrated during the day. By the time you are thirsty you are probably already behind. So keep at it during the day and cut back in the evening. It takes some intention and practice to get that balance right to avoid getting up in the middle of the night.
Great info I plan to put into practice. I go to sleep right away and then wake up around 3-4AM
Hope you liked Demon Copperhead. I gave a review on it for our book club
Waking up is a tough one. Check out the info on fluid restriction.
HI Annie,
Thank you for all of your informative emails and your wonderful cookbook. I am working my way through it and loving the recipes. I hope that you will cover the use of Oura rings and other devices as sleep trackers. What role does HRV play in understanding brain health? My early version of the Oura ring does not show NREM sleep, nor the different phases--maybe it is the total of "Deep sleep" and "Light Sleep" which are given? Thank you!
Hi Margaret. Thanks so much--I am thrilled you are finding the newsletter and book helpful! Yes, sleep tracking is one of my favorite topics. It's a little controversial in the scientific community, but we can go into what we can learn from them. Especially the significance of HRV.
Full of great information. Thank you.
Thanks for reading Ginnie!
Thank you for all of this helpful information, Annie. As I've followed your travels & retreats all over the US and the world, I've wondered if you have any helpful tips for how to overcome jetlag/adjust to new time zones quickly? On a recent trip to London, I found it took at least 5 nights for my body to adjust & sleep well, then I was headed home on day 7 and started the readjustment period all over again. Would love to hear how you manage during your travels. Thank you!
Hi Marie! This is something I think about all the time. I think there are some things you can do but the body really needs a day for each hour time change and it's tough to outsmart the circadian clock. Natural light and a walk first thing is a good strategy in a new time zone. I have had some success with fasting on international flights for 18 to 24 hours then eating first thing when I get to my destination. There is some data suggesting this resets the gut microbiome's circadian rhythm, and so your body adjusts easier, too. I also feel so much better if not eating in airports and on planes! Travelling west seems more taxing and I've had some success cutting back on coffee and tea a day before flying home so that that caffeine is not in my system for a few days.
Thank you for the info. I've never been good at quieting my mind and getting a solid nights sleep. My mother and grandmother have/had ALZ, yet they were great sleepers, so this is one more strike against me in the # of reasons why I am likely in line for this disease. What I would love to dive in to is two topics: 1) with decades of poor sleep, has the damage been done or with better sleep, can it reverse some of the damage?, 2) sleep supplements - the good and the bad. What is safe to take and what isn't. THANK YOU!
Hi Sheri. These are great questions. Yes, I will get to these in Sleep Part 2! But please don't think your family history is your destiny. Keep your overall health and habits top of mind. Plus, most people can sleep better if they really prioritize it, although I know it can truly be a struggle to troubleshoot.
Great info to motivate us to improve sleep hygiene. Question: might you delve into sleep apnea—and cheer us (me) on to master those danged CPAP machines so we get consistent oxygen to our aging brains?
Hi Mary! Yes, we should definitely talk about sleep apnea. There are some interesting studies to look at, especially pertaining to the efficacy of CPAP machines.