Question 1

What is SleepUp?

Accepted Answer

SleepUp is a digital platform that improves your sleep through lifestyle tips, music, guided meditation, mindfulness and digital therapy. We monitor, analyze and follow your progress with diaries, tests, reports and wearable technologies.

Question 2

Who is Dr Luna?

Accepted Answer

Dr. Luna is SleepUp's virtual assistant. It will guide you through the treatment, through notifications. She is being trained to soon be your virtual therapist.

Question 3

How can I improve my sleep with SleepUp?

Accepted Answer

You will record your sleep daily and complete clinical questionnaires that will help us understand your sleep pattern and assess your progress. You will have access to personalized guidelines based on internationally recognized and validated techniques for insomnia. These should be implemented so that your sleep improves.

Question 4

What techniques are used by SleepUp?

Accepted Answer

SleepUp uses Cognitive Behavioral Therapy techniques for insomnia (Cognitive Behavioral Therapy for insomnia), and also Mindfulness (MBCT - Mindfulness-Based Cognitive Therapy and MBSR - Mindfulness-Based Stress Reduction).

Question 5

What is Cognitive-Behavioral Therapy for Insomnia (CBT-I)?

Accepted Answer

CBT-I is the first choice of intervention used to treat chronic insomnia. It consists of a specific psychotherapeutic approach and focused on the causes and symptoms of insomnia, being carried out by a specialized psychologist. The purpose of this therapy is to instrumentalize it, with cognitive and behavioral techniques that allow to solve the problems related to its difficulties with sleep, creating a more peaceful sleep environment, positive and assertive attitudes, as well as modifying the negative associations related to sleep in more realistic and positive associations.

Question 6

How long does Cognitive-Behavioral Therapy for Insomnia (CBT-I) last?

Accepted Answer

The treatment with CBTi has a protocol based on six modules, each module being weekly or fortnightly, therefore it lasts for approximately two months, and a maintenance and follow-up period of up to one year.

Question 7

What is Mindfulness?

Accepted Answer

Mindfulness is a methodology used to reduce emotional and physical stress. It is based on mindfulness techniques, focuses on the present, open to what is happening at the moment and without judgment on thoughts and feelings. Thus, thoughts that can cause suffering become contextualized, thus reducing anxiety, depression and stress.

Question 8

How long will it take for my sleep to improve?

Accepted Answer

This will depend on your engagement and the severity of your insomnia. The more you apply the guidelines and follow the notifications, the faster you will improve! You should see an improvement in the first 2 weeks. However, depending on the case, it may take up to 2 months or more. In addition, it is important that you continue your follow-up program, even after your insomnia symptoms have already improved. This is very important for maintaining the results. Thus, we suggest that after having reached your goals of improving your insomnia symptoms, continue using the application in the Standard plan for up to 1 year. And it can also be used for prevention or daily monitoring for as long as you want.

Question 9

What types of sleep disorder can SleepUp help me with?

Accepted Answer

SleepUp will help you with insomnia, that is, with difficulty falling asleep, staying asleep or complaints of early awakening (when you wake up before the intended time). Other sleep disorders (such as sleep apnea, restless legs syndrome, bruxism, among others) or psychiatric conditions (such as depression and anxiety) are not the focus of SleepUp. In these cases you should seek medical advice

Question 10

I already do treatment and / or take medication, how should I proceed?"

Accepted Answer

Você deverá nos informar sobre tratamentos existentes ou uso de medicação, bem como outras informações relevantes, durante o preenchimento dos nossos questionários, para sabermos se a SleepUp serve para você. É importante que você também informe o seu médico sobre o acompanhamento com a  SleepUp. Em muitos casos, a SleepUp poderá ser utilizada em conjunto com seu tratamento atual. Atenção aos seguintes fatos:  É muito importante que você não faça uso de medicação sem orientação médica. A retirada de medicação só deve ser feita sob orientação e acompanhamento médico.

Question 11

Will I be able to stop taking medicine with SleepUp?

Accepted Answer

The withdrawal of any medication must be done under medical guidance and monitoring. Never use medication without medical advice. However, in many cases it will be possible to reduce or stop the medication. This will depend a lot on your insomnia profile. In general, insomnia with a behavioral or cognitive origin should be treated first with Cognitive Behavioral Therapy, without the use of drugs. This is the international orientation of specialists in Sleep Medicine.

Question 12

I have depression or anxiety, or another psychiatric disorder. How should I proceed?"

Accepted Answer

First, it is important that you seek medical attention immediately. You must also inform us about existing treatments or use of medication. That way we will know if SleepUp is right for you. It is important that you also inform your doctor about the use of SleepUp. In many cases, SleepUp can be used in conjunction with your current treatment.

Question 13

Does SleepUp diagnose insomnia?

Accepted Answer

No. SleepUp assesses insomnia-related behaviors and complaints, as well as the severity of associated symptoms. However, the formal diagnosis of insomnia is clinical and must be made by a qualified physician. Information provided by SleepUp or participation in any of our therapeutic plans cannot or should not be used as diagnostic evidence.

Question 14

Does SleepUp replace polysomnography?

Accepted Answer

Our application does not replace polysomnography. Firstly, because this test is the method of choice for the diagnosis of many sleep disorders (such as obstructive sleep apnea). In addition, Sleepup focuses on the treatment of insomnia, whose diagnosis is clinical and needs to be performed by a specialized doctor.

Question 15

What is Sleep Hygiene?

Accepted Answer

Sleep hygiene is an effective behavioral technique that aims to educate and teach the patient how to improve the habits and behaviors that may be causing insomnia, thus having more appropriate, compatible and healthy attitudes towards sleep

Question 16

How long does sleep hygiene treatment last?

Accepted Answer

In general, sleep hygiene treatment lasts as long as necessary for changes in habits, it will depend on each individual and their needs, but it usually lasts an average of 15 days.

Question 17

How will lifestyle tips help me?

Accepted Answer

Knowing that insomnia can often be caused by our inappropriate habits and behaviors, lifestyle tips can help your body find balance, improving your rhythm and consequently your sleep.

Question 18

How will the songs help me?

Accepted Answer

Music can be an interesting strategy to relax and calm your mind.

Question 19

How will the meditations help me?

Accepted Answer

Meditation is also an efficient technique for insomnia, as it tends to decrease anxiety and stress, leading to relaxation of the body and mind, thus allowing a more peaceful and restorative sleep.

Question 20

Why should I fill in the sleep diary?

Accepted Answer

The sleep diary is the primary means by which information about your sleep will be collected. Without having access to this information, we will not know how your sleep has evolved during the follow-up, nor will we be able to offer you personalized guidance. It is very important that the sleep diary is filled in every day.

Question 21

Do I need to fill in the diary every day?

Accepted Answer

Yes, it is very important that you fill in every day to follow your evolution and understand your sleep pattern. Heads up! In cases of delay, the questionnaires will only be available for completion for 2 days. So be sure to fill it out.

Question 22

Can I disable notifications?

Accepted Answer

Yes, you will be able to disable notifications from your mobile phone. They will continue to be visible through the Luna icon, within the application. However, to ensure the effectiveness of our tools and interventions, we suggest that you keep mobile notifications enabled. Notifications are part of the follow-up and should be viewed and followed for your sleep to improve.

Question 23

Why should I complete the Clinical Tests? What are the tests?

Accepted Answer

Clinical tests are complementary ways to assess your sleep, and aim to analyze some important aspects during treatment. Throughout the treatment you will answer different tests, which will address items such as daytime sleepiness, quality of sleep, severity of insomnia, circadian profile, sleep hygiene, among others. All tests are used internationally by Sleep Medicine Sleep Services and have been duly validated for use in Brazil.

Question 24

How can reporting help me?

Accepted Answer

The reports are the way in which you will have access to the results of the analyzes on your sleep diary and on all the clinical tests that you have completed. It is very important that you check the reports, so that you can see how your sleep has evolved over the course of the follow-up.

Question 25

What are personalized report recommendations?

Accepted Answer

The reports will always present personalized recommendations to you, based on your profile and information from the sleep diary and clinical tests. With these personalized recommendations, the follow-up program adapts to your needs and schedules specific practices to your complaints and symptoms. However, remember that personalized recommendations are only appropriate when the diary and clinical tests are completed regularly.

Question 26

How does wearable technology work?

Accepted Answer

Wearable technologies will be used to monitor your sleep pattern, in order to personalize your orientations and monitor your evolution. We will integrate with cell phone sensors, bracelets from the market and we will also have a smart band for monitoring brain activity. These technologies are under development and will be made available later.

Question 27

How does the care of health professionals via chat and video work?

Accepted Answer

This feature is optional on the Standard and Premium plans and is paid for separately. The service is performed by a doctor or psychologist accredited on our platform, after prior appointment.

Question 28

What is sleep latency?

Accepted Answer

Sleep latency corresponds to the time it takes you to fall asleep, calculated by the difference between the time you go to bed and the time you actually sleep. Under normal conditions, it tends to be less than 30 min. It is a very important parameter, as it is commonly increased in patients with insomnia.

Question 29

What is sleep efficiency?

Accepted Answer

Sleep efficiencies are the actual sleep times in the period when you are in bed (or between the time you go to bed and get up). It is expressed as a percentage and under normal conditions it tends to be greater than 85%. It is common that in insomnia the efficiency of sleep is less.

Question 30

How is the total sleep time calculated?

Accepted Answer

The total sleep time corresponds to the time that a person actually sleeps during the night. Thus, this time is less than the total time in bed. In people with insomnia, it is common for the total sleep time to be decreased.

Question 31

How is the total time in bed calculated?

Accepted Answer

The total time in bed is calculated by the difference between the time someone went to sleep and the time they woke up. It should not be confused with total sleep time, as it counts the time awake in bed.

Question 32

How is awake time calculated in bed?

Accepted Answer

The awake time in bed corresponds to the subtraction of the total sleep time from the total bed time. This value tends to be higher in patients with insomnia.

Question 33

What are the benchmarks of quality sleep?

Accepted Answer

The average total sleep time of the adult population varies between 7 to 9 hours of sleep per night. Even so, this value cannot be generalized, as some people may need higher or lower values unless there is no sleep disturbance. Regarding sleep efficiency, normal values are 85%. For sleep latency and awake time in bed, values of less than 30 min are taken as normal.

Question 34

What are the stages of sleep?

Accepted Answer

Sleep is divided into two major phases: Non-REM (NREM) and REM, and NREM is further divided into three stages: N1, N2 and N3. Each stage has specific characteristics and all of them must occur in a balanced way for quality sleep.

Question 35

Will SleepUp provide information on sleep phases?

Accepted Answer

The only certified way to assess and quantify sleep stages is polysomnography. Applications or devices that provide information about sleep stages are generally not validated and are subject to errors and inaccuracies. In the version currently available, SleepUp will not offer information about the phases and stages of sleep, due to the commitment to provide only reliable information. However, we are working so that we can offer estimates on sleep stages in later versions.

Question 36

What are the plans and prices?

Accepted Answer

SleepUp has 3 plans: Free, Standard and Premium. There is a 7-day tasting period for paid plans. Only the Free plan is currently available.

Question 37

When will the Standard and Premium versions be available?

Accepted Answer

Over the next few months.

Question 38

What is the ideal plan for me?

Accepted Answer

The ideal plan will depend on your profile and severity of insomnia. You will answer some questionnaires and then we will recommend you the best plan

Question 39

What are the forms of payment?

Accepted Answer

For now the payment option is not yet activated and you can use the Basic plan for free.

Question 40

How do I subscribe?

Accepted Answer

You must download the application from the Google Play Store and enter your login details. For now the subscription option is not yet activated and you can use the Basic plan for free.

Question 41

How do I cancel?

Accepted Answer

The current plan can be cancelled in the "Menu", under "Cancelation".

Question 42

Is my information kept confidential and protected?

Accepted Answer

Yes, SleepUp follows the protocols in force in the Data Protection Act, your data is confidential, it is protected, it belongs to you and will be used only for the purpose of SleepUp.

Question 43

How do I chat with SleepUp directly?

Accepted Answer

You can leave a message in the "Questions and Suggestions" dialog box by clicking on the menu (above and on the left of the screen) or send an email to suporte@sleepup.com.

Question 44

What are the sources used to create the contents that are in the app?

Accepted Answer

Clinical Tests   Sleepiness Resistance Scale (we use as a substitute for the Epworth Sleepiness Scale) Violani et al. Clinical Neurophysiology. 2003;114:1027-1033. Clinical Sleep Quality Inventory (replaces the Pittsburgh Sleep Quality Index). Fernández-Cruz et al. Sleep Sci. 2016;9:216-220. Insomnia Severity Index Bastien et al. Sleep Med. 2001;2(4):297-307. Sleep Hygiene Scale Mastin et al. J Behav Med. 2006;29(3):223-227. Tonon et al. Sleep Sci. 2020;13(1):37-48. Morning and Evening Questionnaire Horne and Ostberg. Int J Chronobiol. 1976;4(2):97-110. Benedito-Silva et al. Prog Clin Biol Res. 1990;341B:89-98. DBAS Morin et al. Psychol Aging. 1993;8(3):463-467. Espie et al. J Psychosom Res. 2000;48(2):141-148. BDI Beck et al. Behav Res Ther. 1997;35(8):785-91. STOP-BANG Chung et al. Anesthesiology. 2008;108(5):812-821. Farney et a. Journal of Clinical Sleep Medicine. 2011;7(5);459-465. Kupperman's Index (menopause module) Kupperman et al. JAMA. 1959;171:1627–1637. Child's sleep (special module) Bruni et al. J Sleep Res. 1996;5(4):251-61. Ferreira et al. Sleep Med. 2009;10(4):457-63.* IPAQ (exercise module) Craig et al. Medicine and Science in Sports and Exercise. 2003;35:1381-1395. Apnea Test Chung et al. Anesthesiology. 2008;108(5),822–830.   Relaxation and Meditation Module   Focus on the five senses Neff, Kristin. Mindfulness and Self-Compassion Manual: Artmed, 2019. Meditation in daily life Neff, Kristin. Mindfulness and Self-Compassion Manual: Artmed, 2019 Williams, Mark. Mindfulness. Rio de Janeiro, Sextant 2015. Calm down adapted from Beck, Emery and Greenberg (1985) by Bernard Rangé, Depression module   Cognitive Model of Depression Beck, A.et.al Cognitive therapy of depression Porto Alegre: Artmed 2012 Establishing new thoughts Wood.J.C. the cognitive behavior therapy workbook for personality disorders. New harbinger, 2010 Coping card GILBERT, Paul. Overcoming Depression 3rd Edition: A self-help guide using cognitive behavioral techniques. Hachette UK, 2009. CBT Module (Cognitive Behavioral Therapy)   Activity adapted from: Beck JS. Cognitive Therapy: Basics and Beyond New York: Guilford Press; 1995 Spielman A, Caruso L, Glovinsky P. Psychiatr Clin North Am 1987;10:541-553. Perlis ML, Lichstein KL, eds. Treating sleep disorders: Principles and practice of behavioral sleep medicine. Hoboken, NJ: John Wiley & Sons, Inc, 2003 PERLIS, Michael et al. Models of insomnia. Principles and Practice of Sleep Medicine, v. 5, no. 1, p. 850-850, 2011. Morin CM, Spy CA. Insomnia: a clinical guide to assessment and treatment). New York: Kluwer Academic/Plenum Publishers, 2003 Morin CM, Hauri PJ, Espie CA, Spielman AJ, Buysse DJ, Bootzin RR. Nonpharmacologic treatment of chronic insomnia. An American Academy of Sleep Medicine review. Sleep 1999;22:1134-56 Morin, C.M., Bootzin, R.R., Buysse, D.J., Edinger, J.D., Espie, C.A., & Lichstein, K.L. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998–2004). Sleep,  29(11), 1398-1414.

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