sleep hygiene

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This topic contains 13 replies, has 7 voices, and was last updated by Martin Reed 8 years, 6 months ago.

Viewing 14 posts - 1 through 14 (of 14 total)
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  • #8262

    seesarahwrite
    ✘ Not a client

    my doc gave me this handout about sleep hygiene to help with insomnia. it starts by saying that sleep is like a butterfly and not to chase it. if you can't sleep, get out of bed or else the bed turns into a place of angst. it says the bed should only be for sleep and intimacy. when you're close to ready to bed, you're to take a warm shower. after that warm shower, you aren't to think about heavy things, nor let others talk to you about heavy things. you are to be like a child of wonder — this is your mini-vacation that you can have every night.

    next, he recommends melatonin (5g), but i warn it may make you sleepy the next day although it generally works for me in moderation. he also says no caffeine or alcohol, but i'm not that totalitarian. i do, however, cut caffeine at least 4 hours before bed. i read somewhere four hours is the half life of caffeine – don't know how true that is.

    as for myself — i like that sleeytime medical strength tea treated with valerian (in addition to the chamomile). it's still OTC in the tea section, but it's like an elevated version of the normal sleepytime.

    i also use scented eucalyptus oil on my pillow, and use a eucalyptus body wash. this is the most relaxing thing for me.

    and, of course, it's all about the pillow.

    sweet dreams.

    <3,

    sarah

    #10787

    seenafterscene
    ✘ Not a client

    Yes, I've heard similar advice about using the bed “for um…activities with your loved one…and SLEEP” only. That is one of the more “general” suggestions that I find particularly useful. I also, think on a related note, temperature can be key. In my case, I like to have “white noise” and the coolness of a tower fan, even on cold days, the cold combined with being under a mild amount of blankets, makes me feel AWESOME snuggled up, but it is also aids my slumber in both temperature and sound.

    #10788

    emmaree
    ✘ Not a client

    Girls tis is a good post very useful , thanks I have heard of the bed only for sleep and intimacy

    and I also am affected by sound and temperature when I sleep.

    the idea of a shower to relax is great, Lavender under my pillow works for me.

    but I mostly I like the approach one should take to sleep, rather than chasing sleep and dreading whether I will get any or how tired I am , I'm going to take the approach suggested and see it as a relaxing

    vacation

    this I will try tonight.

    rolleyes.gif

    #10789

    seesarahwrite
    ✘ Not a client

    seenafterscene — i'm with you on the temperature. i HAVE to have a blanket. if it's too warm then i cool the room down. i can't be too hot or cold or it's over.

    emmaree – glad the butterfly and vacation examples helped. when i do this, it works. i don't do it every night, but when i do it's wonderful.

    unfortunately i'm in bed with my laptop right now —- a big no-no! but i don't think it's negatively affected me lately. 🙂

    #10790

    seenafterscene
    ✘ Not a client

    I need to learn to be a “child of wonder” this “functioning adult” thing is way too much work. Also, as discussed with LindsayK, it would be pretty awesome to be a “Thunder Cat.” Then, I probably wouldn't need sleep though, a nice cat bed might be nice.

    #10791

    Martin Reed
    ★ Admin

    Completely off topic, but I loved Thundercats. They need to bring that show back!

    #10792

    Kik
    ✘ Not a client
    'Martin' wrote on '26:

    Completely off topic, but I loved Thundercats. They need to bring that show back!

    Mumm-Ra used to give me nightmares 🙁

    #10793

    Martin Reed
    ★ Admin
    'seesarahwrite' wrote on '21:

    my doc gave me this handout about sleep hygiene to help with insomnia. it starts by saying that sleep is like a butterfly and not to chase it. if you can't sleep, get out of bed or else the bed turns into a place of angst. it says the bed should only be for sleep and intimacy.

    i also use scented eucalyptus oil on my pillow, and use a eucalyptus body wash. this is the most relaxing thing for me.

    I've read about sleep hygiene many times when doing research for the blog and what you've read in that handout sounds very familiar. Never heard of the butterfly simile, though!

    As for the scented eucalyptus oil, that sounds really good regardless of whether you can sleep or not. I love that smell!

    #10794

    MarinaFournier
    ✘ Not a client
    'seenafterscene' wrote on '21:

    In my case, I like to have “white noise” and the coolness of a tower fan, even on cold days, the cold combined with being under a mild amount of blankets, makes me feel AWESOME snuggled up, but it is also aids my slumber in both temperature and sound.

    I don't need the white noise, and in fact, I'd rather not have it at all. However, the temperature thing, I'm right there. Cool face, cool room, snuggly pile of blankets! Dog or cat sleeping against you helps, too–at least for naps.

    #10795

    MarinaFournier
    ✘ Not a client
    'seesarahwrite' wrote on '21:

    seenafterscene — i'm with you on the temperature. i HAVE to have a blanket. if it's too warm then i cool the room down. i can't be too hot or cold or it's over.

    It may be the weight, but yes, I MUST have a blanket over me. A sheet doesn't really work. On the very hottest nights, here w/o AC (just ceiling fans and a very noisy attic whole house fan (most MRIs are quieter), it's good there's a pool I can just sink into until I get chilly. Before that, cold showers helped a bit. Lying under a damp but not drippy sarong, bath sheet, or even a cover sheet helps in extreme circumstances, like tent/cabin camping.

    I suppose I don't really get to sleep until my feet (especially) are warm enough, but getting warm is so seldom the issue with me. Needs to be 65F or below in the room, with some air movement–ceiling fans were in all the bedrooms when we bought this house.

    #10796

    MarinaFournier
    ✘ Not a client

    'Martin' wrote on '28:

    As for the scented eucalyptus oil, that sounds really good regardless of whether you can sleep or not. I love that smell!

    Keep it away from me, please! The pollen loves to live in my sinuses, and it makes my husband snore VERY loudly. The scent makes me very ill.

    One of the top considerations for a house when we were looking in 1997 and then 2003-4 was that there were no eucalyptus trees within sight.

    #10797

    Martin Reed
    ★ Admin

    Poor Koalas!

    #10798

    Elfin
    ✘ Not a client

    On the whole temperature thing, I like the window open at night I find the air too still when its closed. I also like my room to be very cool but I cant stand the noise of a fan. I am a very light sleeper and any consistent noise keeps me awake so ticking clocks are banned from my house.

    I also have to have a duvet I cant sleep with anything else. Hmm ok I am just too picky.

    On the off topic of Thundercats, I loved that as a kids they really do need to bring it back.

    #10799

    Martin Reed
    ★ Admin
    'Elfin' wrote on '27:

    On the off topic of Thundercats, I loved that as a kids they really do need to bring it back.

    I actually had a dream last night that I was watching ThunderCats on DVD. Odd.

Viewing 14 posts - 1 through 14 (of 14 total)

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