What is SleepUp?

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.

Who is Dr Luna?

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.

How can I improve my sleep with SleepUp?

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.

What techniques are used by SleepUp?

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).

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

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.

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

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.

What is Mindfulness?

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.

How long will it take for my sleep to improve?

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.

What types of sleep disorder can SleepUp help me with?

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

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

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.

Will I be able to stop taking medicine with SleepUp?

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.

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

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.

Does SleepUp diagnose insomnia?

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.

Does SleepUp replace polysomnography?

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.

What is Sleep Hygiene?

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

How long does sleep hygiene treatment last?

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.

How will lifestyle tips help me?

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.

How will the songs help me?

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

How will the meditations help me?

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.

Why should I fill in the sleep diary?

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.

Do I need to fill in the diary every day?

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.

Can I disable notifications?

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.

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

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.

How can reporting help me?

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.

What are personalized report recommendations?

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.

How does wearable technology work?

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.

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

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.

What is sleep latency?

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.

What is sleep efficiency?

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.

How is the total sleep time calculated?

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.

How is the total time in bed calculated?

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.

How is awake time calculated in bed?

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.

What are the benchmarks of quality sleep?

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.

What are the stages of sleep?

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.

Will SleepUp provide information on sleep phases?

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.

What are the plans and prices?

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.

When will the Standard and Premium versions be available?

Over the next few months.

What is the ideal plan for me?

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

What are the forms of payment?

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

How do I subscribe?

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.

How do I cancel?

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

Is my information kept confidential and protected?

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.

How do I chat with SleepUp directly?

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.

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

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.
    • 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.
    • Ahmadi et al. Sleep and Breathing. 2008;12 (1), 39–45.
    • Netzer et al. Ann Intern Med. 1999; 131(7):485–491.
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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