I sorta skipped a week there, but I'm trusting you don't mind if my "weekly" photo roundups are on more of a "when I get to them" schedule. Provided there are cat pictures, of course:
BOOM. Got ya covered.
Look at that glow! (And the glower, ha.)
And here's Miss Fluff Butt displaying her best assets:
Pretty sure Suki's tail is developing its own gravitational pull - yet somehow she's still growing.
The dining room table was the big repair job last week, but Figment also needed some attention:
DANGIT SUKI.
My tail repair isn't the best; I got it smoothed out OK, but you can really see the color variation of my paint job in good light. Lucky for us, the lighting in John's game room is terrible:
So we're good. :D
Then to prevent this from happening again, John built a whole new display stand to get Figgie further off the floor:
He has his own wall perch now! And you can see where we put the big Hufflepuff banner from the Christmas party. I really like it over the curtain.
Here's a closer look at the wall mount, which John made from PVC pipe:
Figment can lift straight off - all his weight is on his feet and tail - so as an extra precaution we ran a cord around his neck and attached it to an eye hook in the back. That will prevent him from falling forward if he's ever jostled too hard - which isn't likely, but better safe and all that.
I love that Figment is closer to eye level now, like he's just waiting to greet you when you come in the room.
He's definitely one of the happiest things we've ever made.
The other Hufflepuff banner from the party is in my office, and look how perfect:
Since I had a ton of folks ask: this was a gift from our friend Sharyn, who got it in a Wizarding World Loot Crate. So not in stores, but check eBay!
I had an extended Valentine's Day with all the cards coming in from you guys this month, which was awesome.
This was batch #1:
And a few highlights:
Thank you for making me feel like a dragon with her treasure hoard every holiday, gang; your cards and letters are often just what I need, when I need it. Hugs and smooches to every single one of you.
In less fun news, I just can NOT sleep lately. Or rather, I can, but only when it's 2PM and I've been awake for 30 hours. ARRRRRRG.
I've always fought with insomnia, but lately it's dug in with a vengeance, and I'm at my wit's end. I've been dropping for 2-4 hour naps, then popping awake and going another 10-15 hours. So if any future posts here or on CW feel extra weird, it's because I have no idea what time/day it is, and IS THIS EVEN REAL LIFE.
I do find it soothing to work on jigsaw puzzles when my brain is mush:
That 1,000 piece Death Eater was HARD, way too dark to work on in the pre-dawn hours.
This 500 piece from Dollar Tree was fun and easy, though:
I've stocked up on Dollar Tree puzzles, so I'm ready for the new week.
(I get asked a lot how I do puzzles with cats. Easy: I just cover the whole work space with a large foam board when I'm not there.)
I can tell you the new Carmen Sandiego on Netflix is surprisingly good - the first and last episodes are the best - and if you like documentaries, RUN to watch The Toys That Made Us. I just watched the episode on Star Trek last night (morning?), which is hilarious AND fascinating. Good stuff. Now John and I are binging The Umbrella Academy, which is fanTASTic - except for a graphic torture scene in the 2nd episode that, combined with all my sleep issues, has really messed me up since. (I can't take innocent people being tortured. CANNOT. You might skip that scene.)
Anyhoo, if you have any weird tricks for mastering the art of sleep, lay 'em on me in the comments. And while I'm crowd-sourcing my insomnia: anyone have a good pillow speaker? I think I'll try listening to Sleep With Me again - that's worked before - but headphones are so... headphony. Heh.
Love you guys! Hope you have an awesome week, and collect some good hugs out there.
Love you guys! Hope you have an awesome week, and collect some good hugs out there.
Rain/water sounds are my usual go to, but it depends? Sometimes I resort to melatonin, sometimes I resort to Nyquil (if the insomnia is related to not breathing/feeling ill). Very rarely a cool temperature flat spot in another room will help me sleep - something about changing rooms disrupts whatever has my brain on fast forward. And while you will peel my white bright lights and monitor from my cold dead hands, I do find a dim amber light soothing for a few minutes before bed.
ReplyDeleteWhen we do puzzles, we spread a blanket over the top when we're not working on it for cat-proofing.
ReplyDeleteAs for sleep, I have been a slow sleeper all my life, up until the last month or so. I now put Bob Ross on Twitch and do some Happy Color color by number on my phone for about 15 minutes in bed, and when I close my eyes, I'm out in under 5 minutes instead of over 45 most nights.
Oooh I love Bob Ross, that sounds heavenly. I'll have to look up the color by number app!
DeleteBlue plantet and, strangely enough, Deadliest Catch were my go-to's to fall asleep when I still had a tv in my room. Something about the water and a narrator with a nice voice.
DeleteIf music is something that works for you the Chakhra suite by Steven Halpern is a nice one to have playing, and shoulnd't be too disturbing to have on a speaker instead of headphones.
I was in a serious car accident when I was 15, nothing that I couldn't walk away from, but terrifying. I held it together until my mum took me home and then when I was supposed to be going to bed, the shock set in and I couldn't stop shaking. I put Bob Ross on as he was the only thing on tv that early and within an hour I had calmed down. Love that calm dude.
DeleteLong-time insomniac finally cured it - but it took some effort.
ReplyDeleteStarted taking melatonin just before going to bed. Simply could NOT give up computer time to avoid blue light, so it worked in spite of that. BUT. My days and nights were so messed up that it was hard to stay awake all day. Pair the melatonin (I use 10mg) just before bed with caffeine pills (Jet-Alert 200 mg of caffeine) when you start nodding off in the daytime ... but don't do this after about 3pm or so. And only do it if absolutely necessary to stay awake. Better to get up and play with cats if only slightly sleepy. I only used this maybe 6 or 8 times.
Also I ended up setting a hard and fast bedtime that I rarely ever miss anymore, but then if I need a little extra sleep I allow myself to sleep in a bit. Not too much or it throws everything off. So I go to bed at 11pm every night, get up anywhere from 6am (ouch) more usually 7-8am to even as late as 9am.
And in the end I helped everything by cutting out all caffeinated beverages, so if you like coke or coffee or tea try to set a fixed time like 3pm or so for the last one so that it can clear your system before bedtime. I think the regular bedtime and caffeine avoidance are important, but the melatonin is vital.
This has worked for years now. I have had a few times lately when I woke at 4am and could not get back to sleep so I ended up getting up for an hour or so then going back to bed. Another thing I have tried successfully when awake in the middle of the night is a very tiny snack like a small slice of cheese. It seems to work most of the time.
If you are really wound up either physically or mentally in the evening take a 10 minute walk to get settled down, burn off the energy or let your brain relax whichever. Good luck!!
Don't have any suggestions on the insomnia but I can offer a headphone/sleep suggestion. The only reason I know about these is because they are made in my hometown. I've heard through the grapevine that they are awesome but have no first (or even second) hand experience. They seem pricey but if they work maybe they are worth it. https://www.sleepphones.com/shopify-collections/sleepphones
ReplyDeleteSecond the Sleep Phones suggestion! Some of the best money I have ever spent. I use them to listen to ASMR at night and they are very comfortable.
DeleteDo you ever sleep on your side, Anna? I've seen those recommended before, but I worry about the headband fit if I'm on my side. :/
DeleteAm a side sleeper and love my sleep phones, and the Sleep With Me podcast! I don't find the headband uncomfortable while lying on my slide, although sometimes I slip the speaker off my ear and only listen with the top ear. I find it most effective if I listen really quietly, so that I can barely make out the words he is saying. Definitely get the bluetooth ones.
DeleteOur daughter, Purple, has a set of these. She uses them for schoolwork because over-the-head phones "pinch her brain." She has used them to sleep with a couple of times and likes them for that, too.
DeleteI know a lot of people swear by melatonin, but I do just have to throw out a caution. It was probably a weird side effect, but my husband started having scary middle-of-the-night panic attacks when he tried melatonin. It took us a few weeks to figure out that it was the culprit, but once we stopped they subsided. As I've researched to see how common this is it seems pretty rare. But I feel like people should know that even though it's natural side effects are possible.
ReplyDeleteAlso, I love the new Figment display!
I'm also in the rare camp that also doesn't tolerate melatonin, unfortunately. My doctor once ran some tests that he claimed backed this up - something in my dopamine or seratonin levels, I think? So yeah, it's not for everyone, though usually quite safe. If anyone out there is like me and has a history of night terrors, sleep walking, etc, be extra cautious; melatonin can crank all that up to 11, and at the very least can give you uncomfortably vivid dreams.
DeleteOh no Jen! That's a bummer. That curtails me from recommending the new ZZZquil Pure ZZZ's. I suffer from all sorts of insomnia too. It seems to have gotten worse in the last year. I need a sleep study but various things have prevented that. Lately, I have been falling asleep just fine, but then wake up for an hour or three at either 2 or 3 a.m. Grrr. I am then a zombie at work. I hope you find something that helps you! I know the feeling of wondering if it's real life or a dream sometimes!
DeleteYes, I tried melatonin a few times and the phrase "uncomfortably vivid dreams" fits perfectly. I decided I didn't particularly care for it!
DeleteI also can't do Melatonin...or anything but a small dose of benadryl. It makes me feel wired instead of tired. Have you tried Magnesium? It's not an immediate fix, but I've been taking it for years after sleep problems and anxiety, and I feel like it really does help regulate things. If you try it, do Magnesium Glycinate. It is one of the few type that won't *ahem* make you go.
DeleteI'm one of the unlucky few who cannot do the melatonin thing. I can't take even mild sleep aids because they make me feel like my bed is eating me (and yes, that includes valerian, which had the added benefit of triggering my ultra-rare sleep paralysis at the same time... thanks bad genes...) but even though I hate hate HATE the flavor, I've found that a good chamomile tea can help my jangled nerves relax enough to at least get a passable 6 hours if I'm having a bad night. Other things that I've found to help me sleep are:
ReplyDelete1) Drinking 2-3 liters of water throughout the day
2) Cutting off my caffeine at 7:30PM
3) Starting my dreams before I sleep - I basically tell myself bedtime stories with my eyes closed and try to imagine them as realistically as possible. I'm usually so focused on crafting an idea to fruition that it basically drags me into sleep, where my mind either latches onto the story and completes it or I wake up with no memory of having fallen asleep. It's all terrible fanfiction that I'll never write, but it helps me, and I'd be tickled if it helped anyone else!
4) cold room, socks on, burrito up. That'll be more expensive in FL than it is up here in ME, I'd imagine, but the cold room/blanket burrito combo is awesome.
5) If you can't sleep in bed, go lay on the couch. It's killer on the neck & shoulders, but sometimes your body needs you to lie to it so it can pull a fast one on you and conk you out wherever.
You guys have the best crafts, btw!
I have done #3 on your list basically all my life! I thought it was just a sign of an over active imagination, but I do always get to sleep easily when I do it. :-)
DeleteCan't take sleep aids, since they trigger panic attacks, and worse, what's worse? Well, I kind of get a little (or a lot) punchy, literally. I have punched people, walls, furniture, a low ceiling and more, but I remember nothing. What works best for me is hard to do, or almost impossible. I slept like a log the whole 11 days that our power was out after an ice storm. Turns out, that the hum of electronics keeps me awake. So, that's fun.
ReplyDeleteMy sleep remedy is headphones and audiobooks I’ve already read. Harry Potter and the Dresden files are currently my go to. I used to read but I would shut the book and my brain would turn back on and I’d start thinking about xyz and be wide awake. Now my body is conditioned to being in bed and listening to a story and boom I’m out.
ReplyDeleteMy go-to for dire circumstances is a single Benadryl. It was once a prescription sleep aid before they realized it had antihistamine properties!
ReplyDeleteAn odd one, though not practical if one shares a bed, is to get up and re-make the bed, with your head where your feet usually go. Don't ask me why, but it works.
Finally, if you're having the brain scampers, and just can't shut off the thinky meats, the secret there isn't to stop thinking, but to ignore them. The thoughts come, they go. They are not controlled, or dwelled upon, they are just background noise, soon to melt into dreams... Zzz...
I don't have any sleep issues myself, but I've heard that using Blue-light blocking glasses a couple of hours before bed-time (and in bed, if you're using your phone) can help. In general, what works for me the few times I'm having trouble falling asleep, is to focus on something, like sound our breathing. Hope you find something that works <3.
ReplyDeleteI found an article on sleep around a year ago - it really helps when my ADHD brain lets me remember it!
ReplyDeleteClose your eyes, lay still. Audit your body to make sure you're not tensing ANYTHING! I often find I have sneaky thigh tensing going on, or my arms where they're around my OH are holding themselves in position rather than just lying there.
My brain refuses to be empty so instead I fill it with a relaxed scene, lying in a meadow, on a beach, in a hammock. The important thing is that the me I'm imagining is relaxed and not moving - movements in the brain translate to imperceptible muscle twitches.
I started seeing a new acupuncturist/herbalist a few months ago, and she suggested my insomnia might be an adrenal imbalance/magnesium deficiency. Who knows? So, I started taking a couple of supplements that are definitely helping:
ReplyDeletehttp://www.countrylifevitamins.com/store/chelated-magnesium-250-mg
https://www.gaiaherbs.com/products/detail/777/Adrenal-Health-Daily-Support
I agree with the emergency benadryl dose for the really bad nights, but I have a history of getting totally hooked on the stuff, so I try to avoid it.
Good luck! I totally get it.
I find that I can go to sleep, but can't stay asleep. Melatonin and ambien were absolutely the WORST. Our son the EMT suggested that I get up instead of lying in bed, get a book and drink a BIG glass of water. He thinks if I don't drink enough during the day it affects my sleep. So I've been trying that, while listening to music really quietly on the TV soft jazz channel (so as not to wake the hubs). It's been taking an hour or so to get back to sleep, but it's been working OK.
ReplyDeleteBenadryl knocks me completely out on into the next day, so I only take a half of one when the sneezes are too bad. Speaking of which, what is up with all the sneezing when I wake up?!? It doesn't matter what time I wake up, I start sneezing, which doesn't help at all with getting back to sleep, lemme tell ya!
How did you mount Figment's seat to the wall? I forget how versatile PVC is for looking steampunk and we need to mimic your idea to make a display/holder. TY
ReplyDeleteIs the Catbus picture behind Figment by Bianca? Her work is just SO GOOD! Also, the Flavorful Origins series on Netflix is surprisingly good. There are 20 episodes. Each is about 10 - 15 minutes long and focused on a single ingredient.
ReplyDeleteI hope you put those puzzle pieces into a zip top bag when you put them away! It really cuts down on the lost pieces (I always donate mine to the local thrift shop)
ReplyDeleteFor sleep I love the Headspace app. It's a meditation app but they have a great selection of "Sleepcasts". You pick the atmosphere you want from a Cat Marina, an Island Market, a Beachcomber, or Rainday Antique market (plus several more). First you are guided through a relaxation exercise and then a soothing voice lulls you to sleep by giving you a visualization of the environment you chose while ambient sounds softly play in the background (or foreground...you can pick how much voice vs. ambient you would like).
ReplyDeleteI have found that my sleep is a lot better if I get morning sunlight, or spend 20 minutes in the morning in front of a super powerful SAD light. It helps my body's melatonin production stay synced to actual day and night I think. I read a really interesting article recently that talked a lot about the importance of sunlight to humans (it was in the context of whether having sunscreen on all the time is actually a net good) and I think sleep is affected by it too! https://www.outsideonline.com/2380751/sunscreen-sun-exposure-skin-cancer-science
ReplyDeleteNo ideas for curing the insomnia, since I’m struggling with it too, but we could totally talk about stuffos, cats, crafting, and other thingys if we’re both awake! Maybe my late night rambling will be JUST confusing enough to make your brain want a system reboot and you can get some sleep?
ReplyDeleteI take Hyland's Calms Forte for my sleeplessness. It contains: Avena Sativa HPUS 1X Double Strength, Chamomilla HPUS 2X, Humulus Lupulus HPUS 1X Double Strength, Passiflora HPUS 1X Triple Strength, Biochemic Phosphates, Calc. Phos HPUS 3X, Ferrum Phos HPUS 3X, Kali Phos HPUS 3X, Mag Phos HPUS 3X, Nat Phos HPUS 3X.
ReplyDeleteCheck out their website for all of their products. They even have natural products for babies. It works for me. However, like anything, it may not work for everyone.
-SM3
I have struggled with insomnia my whole life and have tried everything. Medication, acupuncture, hypnosis, sleep hygiene, cognitive behavioural therapy, meditation, SAD lights, weighted blankets, melatonin and herbal remedies, and more. Most of these things helped a little but didn't really work in the end.
ReplyDeleteWhat works for me, sort of, is exercise first thing in the morning, no caffiene or stimulants after noon, night mode on my screens after 6pm, a strict bedtime and sleep hygiene ritual in the evening with at least an hour of wind down time (bath, reading) and then prescription drugs or benadryl if needed (taken under the advisement of my doctor). I still struggle with sleep but I used to literally go for 2 or 3 days without sleeping and now I don't.
I've had issues with insomnia in my lifetime, though it hasn't plagued me in a while. I do sometimes have trouble with falling asleep in a timely manner, though but I've found that listening to an audio book is super helpful. it almost signals to my brain that it's time to go to sleep and like magic, I am out in minutes. I have been listening to the Harry Potter series for the last several years this way, since I know them so well and can easily jump in after having missed a section after I fell asleep. I also don't have to pay strict attention to the story because I know it so well. It's almost just background noise that my body is now conditioned to fall asleep to.
ReplyDeleteI suffer with insomnia, and when I do sleep I often wake up screaming with nightmares. I sleep in different places in my house, especially after a nightmare, because I'm afraid to go back to the same place. For a while I slept every day from 9:30 a.m. to 11:00 a.m. for some stupid reason. Now, I don't worry about it. The more you worry about not sleeping, the more you won't sleep. I just accept it and figure at some point, well, I won't be sleeping tonight.
ReplyDeleteAlso, what works sometimes for me is coffee. Coffee can stimulate the part of your brain that makes you sleepy, at least it does with me. Many times you'll find that things work opposite of what you expect. Medications for ADHD are stimulants, not relaxers. I do take benedryl sometimes, but the problem with drugs is that your body gets used to them and you have to take more and more to be effective. Just go to bed, if you aren't going to sleep, accept it and do whatever you want. This, too, shall pass.
For me, the absolutely most important thing is to keep a consistent go-to-bed and wake-up time, only varying the time I get up by an hour at most. This means that even if I stay up late one night, I set my alarm for the normal time the next morning. This can sound like it'd be a bad idea, because I wouldn't sleep enough that night. But if I wake up late, then I won't fall asleep the next night, and the cycle just gets worse and worse. But if I wake up at the normal time, then I'm tired for one day, but I fall asleep the next night at approximately the right time.
ReplyDeleteFor the same reason, it's not a good idea to nap, even if you're totally exhausted, because there's no way for your circadian rhythm to know what time it is any more.
Magnesium is worth a shot; either get it through the skin via Epsom salt foot bath (plus: warm food soak = also relaxing in itself, as long as the cats don't get involved) or take an oral magnesium oxide or magnesium gluconate supplement. (magnesium citrate is, on some people, a potent laxative, so... caution is recommended if you go for oral magnesium citrate - *but* it works better as a sleep aid for some than the slower-absorbing gluconate or oxide forms, so there's that.) Calcium also helps some people out. I shuffle all other vitamin/mineral supplements early in the day and take calcium and magnesium at night, and that helps (between keeping the "wiring" vitamins earlier in the day and having the magnesium-calcium effects at night; besides, you absorb both iron and calcium better if you take them separately). It doesn't *fix* it but it helps for me.
ReplyDeleteAlso, white noise (tabletop air filter; may as well be reducing allergens while white-noise-ing, right?), keeping humidity levels high enough (presumably not a problem in Florida), cool sheets and air (more of a problem in Florida...), and heavy blankets (I'm hoping to make a weighted blanket before summer), and a warm/hot drink (usually chamomile tea for me).
I also listen to soothing audiobooks (helpfully recorded by my soothing husband) when it's necessary, and once the computer is closed at night, it stays closed so as to avoid further stimulation and keep-awake-ness. (alternatives: sketchbook! the non-light-up kindle loaded with only not-exciting books! knitting! paper books!)
Repeating things I've memorized also helps; it uses up just enough of my brain to let the rest go to sleep sometimes.
So, I guess: magnesium+calcium to help out the body (also, obviously, don't exercise immediately before bed unless you are one of the very rare people it works for), as close as you can get to a perfect soothing getting-to-sleep environment, and then a use-as-appropriate set of lightweight distractions so that you can be comparatively chill about still.being.awake, while not being distracted into staying up much past when you might be able to get to sleep.
I tend to read boring things or doodle ideas until I get tired enough, then turn out the light; if repeating things I've memorized can get me to sleep from there, well and good - if not, then the audiobook comes into play.
I hope this improves for you soon! (other things I have heard of helping people: blue light glasses; showering before bed; a very very stable bedtime routine, sometimes including music, to cue the body; slow stretchy yoga-like exercises; and various herbs, but since I don't know dosage or reliable suppliers, I'll refrain; and liquid Benadryl is short-term magic for some people, and can be more easily dose adjusted than the pills, but shouldn't be depended on long-term)
Visualize "going for a walk" in your mind. Walk around somewhere you would really love to be in real life (that is generally pretty calm, pleasant). It doesn't have to be real-world. Always keep the first minute or two the same each night... then you can explore, change locations, whatever! Focus on what you would be sensing with your 5 senses (see hear smell taste touch). Do this EVERY night as you fall asleep. You'll start to train your brain that doing this = go to sleep. Plus it's distracting you away from thoughts that keep you up.
ReplyDeleteweighted blankets and they sell "sleep-phones" or something like that. They're like a headband with speakers for sleeping. Amazon. :)
ReplyDeleteAnja, Adele, and I have had good experiences with the sleepcasts on the Headspace app?
ReplyDeleteWhat I found has helped me get to sleep is tart cherry juice concentrate. I mix 2 tablespoons (measuring spoon) in 8 ounces of water and use to take my melatonin and allergy pills, which warn about drowsiness. Then I have to immediately finish my bedtime prep and get in bed, so when the drowsiness hits in 30-45 minutes, I can just roll over and fall asleep. If I'm not in bed at that point, I miss my "window" and it's hours before I fall asleep. The pills alone just don't cut it. The nice thing with the concentrate is that you can adjust the dose to whatever you like. My mom just takes a regular spoonful of the straight concentrate and washes it down with a couple swallows of water. DO NOT brush your teeth first and then drink the cherry juice - it's like drinking milk after eating cranberry sauce at Thanksgiving. BLGGHHKKK!
ReplyDeleteI have to sleep to an audiobook. I can play it out loud and not disturb husband, but he's a snorer so I have headphones...the sleep mask headphones work, but I hate stuff on my eyes, so they were a temp fix. there is a headband style that works really well, the speakers are flat so you don't notice them.
ReplyDeleteWhen was the last time you had a thyroid check up? I know when my levels aren't right, it really screws with my ability to sleep. I often fall asleep in the early evening, wake up around midnight, and then can't sleep for the rest of the night and then am ready to crash when the kids get up.
ReplyDeleteSleep phones might not work super well for you if you're a side sleeper. I can only fall asleep on my side, and they always end up hurting my ears after a while. They are soft, but there's still a hard speaker under the padding!
ReplyDeleteOther strategies I use:
- The myNoise app for various soothing noises, played out of the phone speakers. The quality's not as good as headphones but it's way more comfortable.
- Weighted blanket
- ASMR videos! I usually listen instead of watching, but you could try both if you have a way to watch without holding the phone/computer.
- If I'm anxious about still being awake even though I'm tired, I try making alphabetical lists in my head, like fruits and vegetables (apple, banana, clementine, durian), names, things I'm looking forward to... it engages my brain enough that I stop thinking about other things, but it's boring enough that I'll fall asleep. I've never made it to Z. (You do have to be careful about picking the topic - I don't use movies or books because I'd inevitably think of something disturbing and ruin the whole exercise.)
I do the alphabet thing too!
DeleteYes, I was going to mention something like this! If you were a jump-roper as a kid you might remember this game: A my name is Alice, my husband's name is Al, we come from Austin and we sell apples. B my name is Betty... etc. You fill in the nounsin alphabetical order, while keeping a steady (jump-rope style) rhythm. I like to limit their 'things' to specific categories: animals, food, colors, etc., or limit the places to just cities, just countries, etc., to try and make it more interesting. I also vary it to have mixed genders (Betty & Beatrice, Tim & Tony) or non-gender specific names like Chris, Pat, etc. I also will sometimes just make alphabetical lists (dog breeds, colors, clothing items). I also have a CD of mellow music ("Lights Out") that I've been listening to every night for years (on a bedside cd player- I tried the sleepphones but found them too hot to wear), and that helps signal my brain that it's time to sleep. Hope you find something that works for you, Jen.
DeleteSometimes it works for me to count backwards from 100, or backwards by twos from 1000. I'll have to try the alphabetical lists.
DeleteThe alphabet thing is what works for me too! It helps me turn off the thoughts that would otherwise churn around in my head and keep me up.
DeleteI've been an insomniac since I was a teenager. I'm finally finding a combination that is starting to work. First, either no screens, or turn your phone/tablet onto night mode to reduce blue light in the last hour or so before going to sleep. Next, a weighted blanket. They recommend 1lb for every 10lbs of body weight. Get it made in a good breathable fabric & it won't be too hot, even in Florida! Next, essential oils. I use dōTERRA products which are arguably the highest quality oils available. Everyone is different & different things work for different people, but some common oils to diffuse for sleep are lavender, petitgrain & frankincense. dōTERRA also has some proprietary blends that are wonderful. There are also oils you can take internally to help with sleep. Copaiba is a great one, as is vetiver (which is also amazing for anxiety & panic attacks).
ReplyDeleteAnyways, this is what is helping me, I hope you find a solution!
This sounds unrelated but I swear it'll work around - I just got through a major depressive episode, which for me means no sleep because my brain wants to talk about Bad Things. BUT. This sounds weird, but there's this youtuber who streams himself playing video games on Twitch - lately it's been Tetris - and there was just something about a gentle British guy calmly cursing at his screen that was MAGIC and knocked me out like - like magic, really. So...yes, I know that's a pretty specific solution to a pretty specific problem, but I was just wishing I could tell someone about my magical solution and you asked for sleep ideas, so. I hope you figure out a way that works for you!! No sleep is the worst!
ReplyDeletelink to magic Tetris videos
Maybe you are low on magnesium? I have heard that low magnesium can be a contributing factor in insomnia and sleep problems. My aunt was taking something that was depleting her magnesium which resulted in insomnia. She switched the medicine, took a little extra magnesium, and her sleep went back to normal.
ReplyDeleteWhen we recently bought my son a new pair of glasses, the sales person introduced us to a new feature being offered: a blue light filter. Since he spends so much time online, we added this to his new prescription glasses. His new glasses are clear, and he says they don't make things look dim or discolored. Evidently, you can buy nonprescription filtering glasses. So if you wanted to try something passive and noninvasive that might reduce one possible influence that's messing with your sleep patterns, it's something to try, especially for long nighttime computer sessions!
ReplyDeleteInsomnia can be a sleep apnoea symptom - partly to do with hormones, partly the brain learns to fear sleep. There's special cognitive behaviour therapy for insomnia (cbt-i) which is proven to be very effective. Sleepy hygiene obviously is important, but will also mean that the quality of your sleep is better too. My partner swears by asmr, I go to mindful meditation videos.
ReplyDeleteThere is an app called Calm. It has helped me with my sleep issues. It is basically famous people telling stories that out you to sleep. I use it at bedtime and when I wake up in the middle of the night I start a story and I am back out. My mind races at night and Calm keeps me focused on sleeping. There are day time excercizes for anxiety that help me also.
ReplyDeleteI got a weighted blanket for Christmas and am absolutely astounded in the difference it has made in my sleep quality (also good for my anxiety and dysautonomia symptoms). They’re expensive, but SO worth it, imho. Good luck!
ReplyDeleteYou could try a bluetooth earband/headband thingy. I got mine from amazon. More comfy than headphones for sleeping.
ReplyDeleteOh I love the new Carmen Sandeigo run! Here's a fun fact for you...
ReplyDeleteProf. Gunnar Maelstrom of V.I.L.E.??? Voiced by the one and only Liam O'Brien of Critical Role!!
Bonus facto - Coach Brunt is voiced by the delightful Mary Elizabeth McGlynn, also a Critical Role alum! (She played tiefling badass Zahra Hydris in a few episodes)
We got these “bedphones” for my son this past Christmas, he loves them and he does tend to sleep on his side bedphones
ReplyDeleteBenadryl works fine for me for occasional insomnia. Melatonin did not. Have you tried ear buds? I have a pair of Skull Candy ear buds that are pretty comfy. I don't know that I could sleep with them every night but they are ok if you're lying on your side. If your computer or tablet has a blue screen option, that may help. Reading a (boring) book or watching something mindless like Food Network also may help! ��
ReplyDeleteI was wondering if the Umbrella Academy was any good! Will have to give it a try.
I can't make it through the night without this playing nearby. No commercials, autoplay, I guess it just comforts me as I am usually asleep within a few minutes: https://www.youtube.com/watch?v=hSMOEQgmYzc&list=PLUsOiGwF9x4Stx96v1Iu0nNVTEJH7f-3R
ReplyDeleteA couple of things that work for me -
ReplyDeleteInstalled f.lux on my computer, free software that slowly dims and 'yellows' your monitor light.
Making sure my bedroom is cool/chilly. (This might be really hard for you to do in Florida. In summer the main AC goes in my bedroom now, but before I had a movable one, a fan blowing just above me helped a lot. ON me was too much.)
Against all logic, a screen in bed. Juuuust after I lay down is when the brain weasels get active. I have a cheap Kindle that I don't leave on wi-fi; it's only got a few e-books and puzzle games on it. I keep the screen on the dimmest setting and play something repetitious like solitaire or sudoku; no surprises, no excitement. Keeps my mind occupied enough to get to sleep without starting down new tracks.
I have horrible insomnia on and off. I recently got a light therapy lamp for my SAD and it also helps retrain your brain to get back on a circadian rhythm so you can sleep. It has helped me on that front. You can order on on Amazon.
ReplyDeleteJust a different perspective: when I have issues with insomnia, I remind myself that the whole '8 hours per night' notion is relatively recent in history. There is growing evidence, backed by research, that four hours at a time is plenty. We get really anxious and stress about not getting more, but maybe lean into it. https://www.sciencealert.com/humans-used-to-sleep-in-two-shifts-maybe-we-should-again
ReplyDeleteYup, a lot of people just don't fit the One Big Block of Sleep model. I'm very much Bi-phasic (sleep for 5-6 hours, wide awake for a period, sleep for another 2-3 hours), and I spent most of my life thinking that waking in the night meant I had trouble sleeping, which of course didn't help at all since my anxiety then got wound up over it, yada yada yada.
DeleteOnce I embraced the fact that I naturally wake for a period during the night, my sleep has been far more restful (I just read on my kindle until I drop off again). I'd probably fit in just fine in countries where they have a big siesta during the afternoon and a shorter sleep at night. There are other sleep styles as well though - multiple short naps during the day and a short sleep at night, or even just regular naps throughout the entire 24 hour period work for some people, although apparently you do have to be very regimented about the timing of the naps for it to really work well.
If you haven't been, maybe track your sleep to see if there's a natural rhythm emerging (there are phone sleep apps allow you to leave your phone on the bed, and it uses your movement to track the phases of sleep and wakefulness).
Also consider things like your bedding and pillow, and position. I used to be a side sleeper, but it eventually realized it was adding to my neck and back issues. I'd fall asleep, start getting uncomfortable, wake up to turn over, sleep, get uncomfortable again, … In the end, I trained myself to sleep on my back and while it felt really REALLY weird initially I've gotten used to it. Oh, and having a pillow between my knees when I am lying on my side reading helps enormously with minimizing the back pain (and keeping my legs slightly apart when lying on my back - not sure why that helps but it does), so on the rare occasion that I do fall asleep on my side, I don't wake nearly as quickly as I used to. I also sleep with a neck pillow thingy (actually a long wheat bag I made to the appropriate size) tucked under the edge of my pillow, which helps support my neck in the right position rather than sinking down. I've found most of those contoured pillows don't really have enough support on the edge to maintain the right neck and head position for me.
If you don't have them, get quality black-out curtains / blinds, and make sure there's no light leaking into the room from outside - that may mean adding pelmets or otherwise blocking around the sides of the curtains. Some people are more sensitive to light than others or course, but I've found that even though I can fall asleep easily with the light on, I generally sleep better in full darkness. If you need light, go for an orange / red / pink bulb which doesn't affect you as much (or get a colour changing bulb that you can adjust colour and brightness as you want).
It might help to go to get assessed at a sleep clinic - they may be able to help pin down what's going on and if there are any contributing factors such as apnea or other medical issues. A friend of my hubby's was having issues with sleeping, so got assessed; turned out he has pretty major apnea and stopped breathing 75 times during the 1 hour trial... A CPAP machine solved most of his sleep issues almost immediately :-)
Kahurangi, New Zealand
My cure for insomnia may sound a little extreme, but going on the keto diet helps me sleep like a rock.
ReplyDeleteValerian pills, if you can get past the smell. And imagining one of two things: A) my brain is a stage after a performance, and I'm the custodian turning off all the lights for the night, or B)Visualizing my adrenal glands (they sit on top of the kidneys) and a water faucet (for me the outdoor type works best) turning the outflow of adrenaline off for the night. I am grateful that I have the freedom to nap when I need to, so I don't feel the pressure to sleep during traditional hours. Also - did you know that it's very common for those on the Autism Spectrum to have very disordered sleep. Structure and predictability help.
ReplyDeleteI have Grave's and get the same problem. Things that (occasionally) work:
ReplyDelete- A guided meditation CD (on headphones)
- Valerian tincture
- Naturemade "Sleep" pills
- Magnesium cream
- Dealing with any adrenal fatigue (there's a Facebook group about that)
- Prayer (if you believe)
- Stretching before bed
- The smell of real lavender
- Turning off electronics before bed, covering all blue or green lights, and wearing orange goggles
- Getting sunlight during the day
If all else fails, I'll get a good audiobook on headphones and just take the time to lay in bed and relax in the dark.
I don't know if you've tried this already, but when i was Realllly struggling with falling asleep in high school (I think in retrospect from high stress), I made a short, 5-song, Sleepy playlist of really calming, heart-warming songs and started listening to it each night at bedtime. My goal was to sort of "train" myself Pavlov-style, and it really worked! Often times in high school, I would have to listen to it at least twice before falling asleep, but I know it's a good night these days if I wake up and realize I didn't even reach the last song. Can't emphasize how much this helped eventually-- although it was a slower, long-haul solution for sure. Now, I don't need it most nights, but when I've been attempting for half an hour or so, I'll put it on and usually conk out. Also when I'm going to a stressful meeting or event etc and getting anxious, I'll listen to it and I can literally feel my body calming down physically-- heart rate slows, brain quiets down a bit, release some of that tension. Best of luck to you!
ReplyDeleteThe Umbrella Academy is SO good! SO. GOOD. I'm actually 3 episodes into Carmen Sandiego and enjoying it!
ReplyDeleteUgh. I have insomnia too.
Some things that help me:
- Changing the sheets. There's just something about freshly laundered bed linens smelling of fabric softener that's really soothing to me. But that's not super helpful since that can't be an every night thing.
- Reading fiction before bed...often something I've read before and really enjoy. Limiting myself to reading physical books as opposed to ebooks helps me fall asleep sooner/better than reading off a screen.
- Taking a hot shower right before bed. Cozy.
I don't have a pillow speaker but as a side sleeper, if I want to fall asleep to music or an audiobook, I just use one earbud in the ear that's facing up...and I might just only stick it in part way. Oh and I often have it turned so that the cord goes up and over the top of my pillow.
I'd love to hear from someone who has tried Dodow. It's a light that somehow puts you to sleep...
ReplyDeletehttps://www.mydodow.com/bundles?gclid=Cj0KCQiA5NPjBRDDARIsAM9X1GJ60pV9ZFY8H835-1Jls1aqLqXc_wUbiR0YKzV9HNUBuYKLWHOyREsaApGMEALw_wcB
Jen,
ReplyDeleteHit puberty and started having trouble sleeping. I feel your pain. Strange as it may sound but flipping me over so my head is at the foot of the bed instead of at the headboard works better for me than anything else. Melatonin only worked a little, Tylenol pm works great the first day, not so much the second night in a row. Benadryl is the same way. The only real comfort is knowing the fact that it's a phase that will revert eventually. How long a real sleep mode will last? Anyone's guess.
Maureen
P.S. It was great to see you in Pittsburgh!
Relaxation techniques that helped me: concentrate on the right little toe; relax it. Move to the next toe, relax it (repeat for all toes, next parts of foot, ankle, shin, etc., on up to stomach, back, fingers, wrists, etc.). Slow down breathing, slow down heartbeats ... relax eyes (concentrate on the blackness, try to keep them from moving around), relax throat and tongue. If I'm really wound up, breathing, heartbeat, tongue, and eyes are where I start ...
ReplyDeleteThere is a fairly boring podcast on BBC called In Our Time. It's typically the host and two or three professors discussing what would normally sound like somewhat interesting topics but they somehow make it dull. It knocks me out every time (sorry BBC, I do love you).
ReplyDeleteYour Fluff Butt pun made me giggle!
Lisa
I cut all caffeine from my day, except for 12 oz of Diet RC cola in the morning, it doesn't have aspertame like other diet colas. If all else fails, I have Hoyle Card games on my computer and will play Spades or Rummy or solitare until my brain turns off. I tried a white noise machine, but my ADD had me listening deeply to the noise behind the noise waiting for "mistakes" or blips and that drove me crazy so the white noise was a no go for me. MY salvation is a power recliner lift chair. It has infinite positions, and has massage and heat. I have a special fuzzy blanket, and use a tube pillow for behind my neck. I recline back till it feels right, wrap up in the blanket, turn on the massage and usually fall asleep before the 20 minute timer automatically shuts off. I found the chair at my local Sam's Club in the pharmacy area, for under $700 - must lift chairs will set you back several thousand
ReplyDeleteChronic insomniac here too. I second the tart cherry juice and weighted blanket suggestions. Weighted blankets can be pricey; before I got mine I was looking into making one with a wall pocket planter bag with bags of rice in each pocket. I'm betting you could come up with an even better idea since you are way more creative than I am.
ReplyDeleteI also have sleep issues - restless leg and/or restless mind, and have found the following things can help:
ReplyDelete1. Going outside for a bit - the fresh air seems to calm me.
2. Rocking in a rocking chair - since our chair is on the porch, I combine suggestions 1 and 2.
3. A hot bath roughly 1/2 hour before bedtime. I also use Dr. Teal's lavender epsom salts which help.
4. Oddly enough, taking a couple aspirin before bed
5. Listening to either instrumental music or the sound of a droning voice. I haven't tried one of those boring bedtime stories podcasts yet, but it's on the agenda.
6. If after a half hour I'm still not asleep, I try reading something. I have to be careful, though, there's been times when what I'm reading was so good I wanted to stay awake to finish the book.
Finally, I spoke with my doctor and was told if it's been an hour and I simply am NOT sleeping I can take a half a Xanax. If it's still not working after another half hour, I can take the other half.
But that's the last resort of last resorts.
Are you taking Vitamin D3? If yes, then make sure that you are taking it in the morning and not at night/evening. It can interrupt your own natural production of melatonin and interrupt sleep cycle as well.
ReplyDeleteI've been having sleep issues too lately, I use a diffuser with lavender and eucalyptus essential oils (I get it going before I go to bed) and put on a relaxing sounds video like wind chimes or rain or this lullaby Harry Potter compilation and have a cup of Sleepy Time tea.
ReplyDelete