Sleep Problems

Andrew Chin :

Do you suffer from sleep deprivation? You know by now how you feel without a good night sleep: tiredness, irritability and a loss of concentration are high on the side effects list for insomnia. Therefore, it is very important that you find your cause of insomnia and an insomnia cure as soon as possible.

Sleep deprivation and sleep apnea affects our nervous systems by leaving us drowsy and unable to concentrate. Even losing sleep a few nights a week can significantly impair your ability to function and decrease the quality of your life. Not getting enough sleep also leads to poor memory. If sleep deprivation continues, hallucinations and mood swings will develop. In the same vein, sleeping problems are common in both mental and physical disorders including schizophrenia and depression, stroke, cancer, and head injuries.

Insomnia treatment and cure: For getting a proper sleep at night, do the following:

Sleep only when sleepy. This reduces the time you are awake in bed.

If you can not fall asleep within 25 minutes, just get up and do something boring until you feel sleepy. Sit quietly in the dark listen to some nice relaxing music. Do not expose yourself to bright light while you are up.

Do not take naps. This will make you tired at bedtime. If you just cannot make it through the day without a power nap, sleep less than one hour, before 4 pm.

Go to bed and get up the same time every day. When your sleep cycle has a regular rhythm, you will feel much better.

Refrain from exercise at least four hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with your sleep.

Develop sleep rituals. Listen to relaxing cds, read something soothing for twenty minutes, have a cup of warm milk, and do relaxation exercises.

Avoid caffeine, nicotine and alcohol at least four hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having a restless night.

Have a light snack before you go to bed. If your tummy is too empty, that can interfere with sleep. However, if you eat a big meal before bedtime, that can interfere as well.

Take a hot bath ninety minutes before bedtime. This will relax your body and will help you fall asleep.

Make sure your bedroom and bed are quiet and comfortable.

Getting a good night’s sleep is as important as having a proper healthy diet and exercising to keep a healthy body. A good night sleep makes your skin look fresh and it also helps make your brain more alert. Though in a busy lifestyle we always try to sacrifice sleep for work but it is very important that you set aside enough hours for some good old-fashioned beauty sleep. The average person needs eight hours of sleep, while infants need sixteen hours of sleep, and teenagers need about nine hours.

Scientists believe that sleep maintains and repairs our bodies and minds. Every night we cycle through three stages of sleep ranging from light sleep to deep sleep, and finally, to rapid eye movement (REM) sleep. A complete sleep cycle takes ninety to one hundred minutes on average. While we sleep our brains are using important neuronal connections that might otherwise get worse from lack of activity. During deep sleep, brain activity that control emotions, decision-making processes, and social interaction stops, allowing us to maintain optimal emotional and social functioning when we are awake. Cell repair and cell growth takes place to combat the affects of stress and UV rays in this stage as well. Hence, deep sleep is really beauty sleep.

Sleep also strengthens our immune system and helps our bodies fight infection. This is because our immune system releases a sleep inducing chemical while fighting a flu or an infection. Sleep helps the body conserve energy and other resources that the immune system requires to mount an effective attack. Start your insomnia treatment as soon as possible to prevent sleep deprivation.

Juliet Cohen :

Advanced sleep phase syndrome (ASPS) is a condition in which patients feel very sleepy early in the evening and wake up very early in the night. The disorder is more likely to appear in the elderly. ASPS may be corrected through exposure to bright light for two hours during the evening, which may shift the body’s circadian timing mechanism and delay the onset of sleep until a typical bedtime. The exact cause of ASPS is not known, but the disorder is related to circadian rhythms, which regulate the internal biological clock and influence functions such as sleep-wake patterns. It has been postulated that ASPS is a circadian rhythm disorder in which the phase of the circadian rhythm of sleep and wake is advanced in relation to the “normal timing,” which is synchronized, to the external environment.

Advanced sleep phase syndrome is frequently encountered in the elderly and in post-menopausal women. There may be more than one cause of a sleep disorder, and they may be difficult to identify. Advanced sleep phase syndrome is characterized by the inability to fall asleep before early morning and difficulty waking in the morning. This disorder is also known as the advanced sleep phase type(ASPT). If a person tries to force the body into a particular phase, symptoms such as excessive daytime sleepiness, fatigue, and altered eating habits might develop. Drug therapy (such as melatonin) may be helpful for a short time, but behavioral modifications in tandem with helpful drugs can be even more effective.

Advanced sleep phase syndrome is mediated with chronotherapy or bright light therapy. Chronotherapy would affect a efficient advancement of bedtime until the desired bedtime is achieved. Bright light therapy would involve inducing a phase delay and the light exposure must be in the early evening. There is not a lot of data about the effectiveness of light therapy for ASPS. People receiving treatment gradually adjust to an earlier bedtime with sleep therapy. This therapy usually combines proper sleep hygiene practice and external stimulus therapy such as bright light therapy and chronotherapy. Bright-light therapy is designed to reset a person’s circadian rhythm to a later hour. Patients can also be treated with one medicine that puts them to sleep earlier in the evening and another medicine that helps wake them up in the morning, but this form of treatment is usually used only in extreme cases.

Veronika Namesse :

With the latest medical developments, even the most severe cases of insomnia can now be remedied. The release in the market of different kinds of melatonin sleep aid products has given new hope for better sleep conditions for the millions of insomniacs around the world.

Melatonin

Melatonin is a naturally occurring substance that is synthesized from serotonin and produced by the pineal gland. Melatonin production is highest at night and naturally signals the body that it is time to sleep. In other words, melatonin manages people’s perceptions and natural reactions to night and day. People with insomnia naturally lack this natural substance; hence their bodies will not shift to a restful sleep phase at night. A good melatonin sleep aid that is available over the counter contains real sleep regulating melatonin.

Nature’s Way

Before the age of industrialization, the disappearance of sunlight was enough signal for the pineal gland to produce melatonin to induce sleep. Getting enough sleep is essential because it is through sleep that the body can repair itself. It is believed that aside from its sleep inducing properties, melatonin can also fight free radicals at night while an individual is asleep. This is why sleep is so essential and this is also why insomniacs need a melatonin sleep aid for good health.

Modern Life

Evidences suggest that some people are responsible for an increased need for a melatonin sleep aid. Nature has equipped us with enough melatonin producing capabilities but certain circumstances promote the need for a melatonin sleep aid.

Other factors that reduce the production of melatonin include old age and illnesses. Stressful life conditions and lifestyles however are man made causes for the decrease in melatonin levels. Irregular sleep patterns due to modern lifestyles, stressful occupations and long working hours can all derail normal melatonin production creating the need for a melatonin sleep aid.

Melatonin Supplement

Taking a safe and trusted melatonin sleep aid can help an insomniac get enough sleep. A melatonin sleep aid does more than just promote sleep. It also reinforces the body’s capacity to make more of its own melatonin again. As the body adjusts to a normal sleep pattern, it can begin to produce melatonin on its own. This means that a melatonin sleep aid works exactly on an opposite path as addiction. The more you use a good melatonin product the lesser you will need it in the future. The good thing about a melatonin product is its lack of negative side effects. It can even promote better immunity.

Free Radicals and Cancer

More than a sleep aid, melatonin is now also know to help prevent and cure breast cancer. It is believed that in industrialized countries, the use of artificial light can disrupt melatonin levels and can increase the risk of breast cancer.

Studies in animals show that cancer cells were inversely proportional to the levels of melatonin. Although further studies are required, present studies seem to suggest that melatonin may be developed for cancer treatment too.

Tom Merrick :

If you’re having trouble sleeping, change your sleep habits for a better night’s rest.

Feeling crabby lately? It could be you aren’t getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

• Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night.

• Don’t eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.

• Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn’t store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.

• Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don’t exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult.

• Make your bedroom cool, dark, quiet and comfortable. Create a room that’s ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs.

• Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body’s internal clock, doesn’t interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.

• Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.

• Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.

• Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.

• Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won’t interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

If you’re having problems sleeping more than three times a week for a month’s time, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep.

Tom Merrick

Rory Herts:

Sleeping disorders are one of those severely dangerous yet highly underestimated health problems. Statistics express that about fifty million Americans develop one type of sleeping illness or another, and majority of those sick are not doing something about it. Sleep disorders cause sleep deprivation, and sleep deprivation causes stress as well as physical, or mental health problems. Many of the most common sleep problems are insomnia, sleep apnea, and hypersomnia.

Insomnia is the most typical; this occurs to almost anyone at a single point in our lives. It can be transient (temporary), intermittent (recurrent), as well as chronic (long-term). It’s the incapability to begin and/or maintain sleep during sleeping hours. It may be caused by few factors such as emotional, lifestyle, as well as environmental, or it can also be because of an underlying disease method.

Suggestions to cure insomnia include change in lifestyle attitude like smoking, drinking alcohol, and excessive eating a few hours before bedtime, and practicing good sleeping habits among others. A number of insomnia sufferers utilize the use of sleeping aids, sometimes without a prescription, in spite of learning the harmful side effects of sleeping pills when it’s used excessively as well as incorrectly.

Sleep apnea is a lot more typical than we believe. So what is sleep apnea? It’s a sleeping problem characterized by snoring. Snoring is the sound made by air going through an obstructed airway. Besides snoring, symptoms of sleep apnea are brief episodes of breathing stopping during sleep, lack of focus, memory loss, touchiness, and other signs of lack of sleep. This frequently goes undiagnosed, normally dismissing snoring as typical, and attributing the symptoms of sleep deprivation on another.

The efficiency of sleep apnea treatments depends on the kind of apnea diagnosed. It could be blockage, in which case surgical repair as well as taking away of what is causing the blockage is most effective; and central sleep apnea wherein there is a problem of coordination between the breathing area of the brain as well as the muscles of the respiratory, which is best treated with CPAP therapy utilizing a CPAP equipment, CPAP masks or known as nasal pillows, and a very vital tool, CPAP humidifiers.

Idiopathic hypersomnia, commonly referred to as excessive daytime sleepiness, is caused by a variety of factors. It’s often brought about by another sleeping sickness such as insomnia as well as sleep apnea or due to jet lag or shift work sleep illness. This is relatively similar to narcolepsy which is the reason besides treating the fundamental cause, a couple of doctors offer Provigil to control its symptoms. Provigil is the known treatment for narcolepsy symptoms. But, there have been countless concerns regarding Provigil side effects and it is still unclear whether this is secure to utilize on patients who are not sick of narcolepsy.

Frequently, sleep sicknesses such as these aren’t detected by the individual himself but by their significant others. And there are some who merely takes sleeping aids if they begin having the symptoms. Some utilize melatonin as a sleep aid because it claims to be a secure alternative to narcotic sleep pills. But like most sleeping aids, there are also bad aftereffects of taking melatonin when used inappropriately. The most effective way of curing a sleep illness is to check on a physician and get a sleep study to describe the exact problem and be provided with the correct cure.

Alesandra Rain :


 

Five years ago I quit a cocktail of sleeping pills and anxiety medications and felt my world implode. I’ve had 34 surgeries on my spine and legs and thought I was strong. But I was not prepared for the horrific withdrawals from these medications. For many months I questioned my sanity without any belief that I could regain my cognitive function or normal sleep patterns. I am a writer and I lost that magical connection to the written word. It was the blackest of times, filled with the deepest despair.

I was not a drinker nor did I doctor-shop, and I always waited for a consultation with my pharmacist to confirm my combination of medications was safe. Yet after a decade on the pills, I felt consumed by this chemical straightjacket and wanted my life back.

All I was seeking was a good night’s sleep and instead I became trapped by medications I initially believed were my salvation. It started with one prescription, and as my body reached tolerance and the pills stopped working, others were added. By the end I was taking Ambien, Klonopin (Clonazepam), Restoril (Temazepam), Sinequan (Doxepin), Effexor, OxyContin, and Norco (Hydrocodone). I rarely slept and incessantly paced my home, filled with anxiety. I aged rapidly and my pain level soared, but it was the all-consuming fear that I found most debilitating. I became agoraphobic and did not leave my home.

My cocktail of medications was similar to Heath Ledger’s and it saddens me greatly that he lost his life to prescription drugs. I’ve read interviews where Ledger spoke of his raging insomnia, and I knew that he found himself in the same trap I had faced. Even his appearance deteriorated as mine had. How I lived through my debacle is a mystery, but it had such a profound impact that I began an organization to help others escape the clutch of this epidemic.

Ironically, mercury poisoning was the cause of my insomnia, but I would not discover this for many years. Instead, I became a willing participant to a chemical experiment that ripped through my world. Unfortunately the same is happening to millions of other people and often starts with insomnia.

The sleeping prescription pill market is an enormous industry and we are essentially supporting products that are slowly hurting us. I didn’t know that forcing my brain into submission was not true sleep, but that natural sleep is a complex mechanism triggered by a group of hormones that create a state of rest for the body and mind. As we sleep, consciousness is suspended wh

ile the brain undergoes a cycle of brainwave activity that includes dreaming. The heart and lungs slow and our normally active brainwave patterns diminish tremendously, until we dream. Our blood vessels dilate and the blood that is usually stored in our organs moves into our muscles for tissue repair. The growth hormone in children is secreted during sleep, as are critical chemicals that protect the immune system. So it is no surprise that children placed on stimulant medication have stunted growth and weakened immune systems. I had reoccurring bronchitis and pneumonia and even contracted a staph infection in withdrawal.

Natural sleep doesn’t just support physical health, but has a profound effect on our brain as it organizes and archives memories. It is also essential to the creative process. Rolling Stones’ guitarist Keith Richards claims the riff in “I Can’t Get No Satisfaction” came to him in his sleep, while Dmitri Mendeleev, the 19th century chemist, said he literally dreamed the periodic table of elements.

During the night, we shift from the predominant NREM (non-rapid eye movement) dreamless sleep to short segments of REM (rapid eye movement) state where dreams occur. Both NREM and REM sleep cycles are necessary to have restorative effects. But sleep medications dramatically reduce the length of time we spend in the dream stage and instead keep us in a light dreamless sleep. To make matters worse, sleeping pills (Ambien, Lunesta) and benzodiazepines (Valium, Klonopin, Restoril, Xanax, Ativan) do not actually improve sleep, but rather create an amnesiac effect that make us forget we are waking up. Unfortunately, most of us misinterpret this memory loss as deeper sleep. The longer we take the pills, even the dreamless sleep shortens in duration and leads to deeper exhaustion and anxiety. To compound matters, sleeping pills only induce sleep an average of 12 minutes quicker and 30 minutes longer than without them. But chemical dependency can occur within three consecutive nights of use, causing painful rebound insomnia, raging anxiety, and memory impairment.

Many people add herbs and over-the-counter medications in an attempt to gain a few hours of needed rest. It is not that herbs are dangerous—that is a misconception. But most people do not realize there is risk of a serious interaction when sleep medications are combined with items like passionflower, valerian, or antihistamines. Sleeping pills and benzodiazepines accentuate the GABA neurotransmitter, which keeps the nerve cells in the lung tissue from firing. That is why sleeping pills combined with over-the-counter medications or herbs that accentuate GABA or intensify the effect of the pills will overly suppress respiration, causing asphyxiation. This is what killed Heath Ledger.

But GABA doesn’t just affect the lungs. It is an amino acid that naturally occurs in our nervous system. There are approximately 45 million GABA receptors in the body, and 75 percent are affected by sleeping pills and benzodiazepines. GABA regulates our sleep cycles, body temperature, muscles, and all hormone functions of the body. It’s no wonder the withdrawals from these drugs are deemed the most challenging—even more than heroin or cocaine. I remember clearly wishing I had been an illegal drug addict, as the cold-turkey withdrawals would have passed quickly. The only safe way to withdraw from these medications is through a gradual taper, which allows the brain and body a chance to adjust at each level of reduction.

It wasn’t my path to have an easy withdrawal, and I firmly believe the reason was to help address this epidemic of pill usage. I’ve worked with people from all over the world who are addicted to these medications. Most are taking one or two prescriptions and suffering the same intensity of symptoms I did on a cocktail of drugs. I realized long ago that any dose of sleep medication is dangerous.

In spite of the fact that I made every step of my medication journey improperly, I also made it back to complete health. I no longer suffer from pain, anxiety, or insomnia. My sleep patterns have returned, and at the age of 50, I feel better than I have in 20 years. You see, what I’ve also realized is that our bodies are amazing machines with a symphony of chemicals that yearn to be healthy. It has a remarkable capacity to heal if given the right nutrients.

So now, in spite of the fact that I have chosen to help people in their darkest hour, I also get the privilege of watching them regain what I now have—freedom.

Alesandra Rain is the author of Deeds of Trust. She is also the co-founder of Point of Return. For more information, visit www.PointofReturn.com or call 866-605-2333.



     Rain: L-on meds;  R-Current

 

Eric Cho :


Sleeping pills could be composed of Herbal products, chemical compounds or synthesized hormones. Sleeping pills containing herbal ingredients can be obtained over the counter, while hormone replacement pills can be purchased at food supplement stores across the country. Prescription drugs would encompass the range of sleeping aid drugs that contain chemical compounds.

The early chemical compounds used in sleeping pills were barbiturates. Benzodiazepines discovered in 1970’s, shares many features similar to barbiturates. They are addictive and also produce side effects such as memory impairment. Improved Benzodiazepines were developed in the early 1980s. Zaleplon is a benzodiazeipine sleep aid, which leaves the body quickly. This feature is called “short elimination half life”. Persons on this drug are able to sleep quickly and wake up within a few hours.

Short acting benzodiazepines include estazolam (ProSom), flurazepam (Dalmane), temazepam (Restoril), and triazolam (Halcion). Midazolam (Versed) and longer acting benzodiazepines include alprazolam (Xanax), chlordiazepoxide (librium), clorazepate (Tranxene), diazepam (Valium, halazepam (Paxipam), lorzepam (Ativan), oxazepam (Serax), prazepam (Centrax), quazepam (Doral), Clonazepam (Klonopin), diazepam, and clorazepate. Sleep medications that are gaining popularity over the last year are Ambien (Zolpidem Tartrate) and Lunesta (Eszopiclone).

A number of non-benzodiazepine drugs have also been developed and sold over the counter. The most active ingredient in the over the counter sleep aids is doxylamine succinate. This is an antihistamine. Other antihistamines used in sleeping pills are diphenhydramine HICI and diphenhydramine citrate.

The non-prescription drugs are not as strong as prescription drugs. However, over the counter, non-prescription sleeping drugs also contain active ingredients that alleviate other medical conditions such as pain. These drugs also have inactive ingredients that bind the tablet, coat it or flavor it. These could be sugars, starches, magnesium stearate, artificial colors, cellulose and wax. There are several brands being sold in the market but the formulas used are largely similar and the ingredients are also similar.

There are a number of chemical and synthetic supplements that help induce sleep indirectly. Some of these are Melatonin, Valerian, Relora and L-5 Hydroxytryptophan.

Melatonin is a natural secretion of the pineal gland. It is normally synthesized form a compound called Serotonin found in the human body. Drugs that approximate to hormone melatonin have been invented to act as a supplement for the sleep impaired. It is sold under brand names like MEL, MLT and N-acetyl-5-methoxytryptamine.

Valerian is a natural herb that is extracted from the valerian plant. This extract has a calming effect on the person and it thereby helps them sleep. However, this product is used largely for long-term treatment, as it is effective only when it is taken over a period of time. There are no side effects associated with this compound.

L-5 Hydroxytryptophan is obtained when amino acid trytophan reacts with serotonin in the human body. It is also naturally available in the seeds of the Griffonia simplicfolia tree. The extract is given as a supplement to those who have a deficiency of this compound. This compound produces relaxation and alleviates insomnia.

Relora is a product that is compound of magnolia officinalis and phellodenron amurense. This extract produces instant sleep without any side effects. It is used for overcoming stress and combating health conditions that are fallout of stress.

Gamma Amino Butyric acid is a compound found in the brains of healthy adults. It is formed from a combination of amino acid glutamine and glucose. Stress reduces the production of this compound and induces sleeplessness. Supplements containing this compound are given to persons who have a deficiency in this direction. There are no side effects associated with this compound.

All these sleeping pills are effective, to a greater or lesser degree, and researchers are currently examining sleeping pills to further understand as well as improve the effectiveness. Several of these drugs are short acting sleeping pills while others are long acting ones. So it is important to get the doctors opinion on the type of sleeping pill that would best suit your condition.

MommyMandy asked:


Hi, my daughter is 7 1/2 months old but shes been doing this since about 4 months. While shes sleeping at night, I hear her on the monitor and it sounds like shes moaning and pouting in her sleep. There has been times where she cries hysterically and I go rushing in her room to see her sleeping, but yet shes till crying. Usually a rub on the forehead seems to help.
Has anyone elses little ones done this and if so, what is this from? I thought of night terrors, but come one, shes 7 months old!
Thanks for any helpful information!

poohturtle asked:


My 13 month old girl is asleep but keeps moaning and crying. She has never done this. Anyone know why?

J.K. H asked:


She sleeps at night for about 40 to 90 minutes at a time on average and wakes up. Sometimes she’ll cry or moan herself back to sleep. Sometimes we’ll feed her or rock her back to sleep. During the day, she’ll have three naps of about 45 minutes each. Needless to say, we are at our wits end, having gone four months without a decent night’s sleep. She is in our bedroom (1 bedroom apt.), no choice there. We did put up a screen around her crib so she couldn’t see Mom and Dad in bed, but it didn’t help. We tried Zantac for acid reflux per doctor’s orders and it didn’t help. Sometimes, if we put her in our bed she’ll sleep better, put this won’t work for us. We are now trying the Ferber method, letting her cry it out some and she seems to sleep even less. Any ideas?