#sleep hygiene

[my-autism-adhd-blog]

Insomnia and Revenge Bedtime Procrastination

Future ADHD

#adhd #adhd post #adhd awareness/acceptance month #adhd and insomnia #adhd and procrastination #sleep hygiene #remember to take care of yourself #feel free to share and reblog #Future ADHD (Facebook)

[femmefatalevibe]

Femme Fatale Guide: Best Sleep Hygiene Habits & Tips For Better Sleep

Daytime Habits:

Stop drinking caffeine at least 8 hours before you want to go to sleep

Move daily: A 30-minute walk or a short pilates video is enough if that's all you can manage

Get some fresh air/natural light and/or supplement with vitamin D

Ensure you're getting adequate magnesium and vitamin B12 in your regular diet or through supplements

Nighttime Habits:

Tuck your phone in at its "bedtime": Leave your phone in the charger across the room. Out of sight, out of mind.

Have a physical book beside your bed to start reading at a certain time. Around 30-60 minutes before you actually want to go to bed. Find a book that puts you in a calm mood. A book that's too engaging will be counterproductive.

Have some "sleepytime" tea around 30 minutes before bed (Chamomile tea is a great choice. I love the Yogi Soothing Caramel Bedtime tea).

Limit the lights on for an hour or so before you want to go to bed. Only keep the light on near your bed if possible. Keep your curtains closed if necessary.

Practice deep breathing in bed: You can do a full 5-10 sleep meditation or just do a few sets of belly breaths (one hand on your chest and the other on your diaphragm or upper stomach)

Use meditation or a self-pleasure practice to relax enough to fall asleep.

To get on a proper sleep routine & fight insomnia:

Allow yourself one day to be exhausted, so you go to sleep "on time" and give yourself enough time to get (at least) around 6 hours of sleep. This helps your body "reset," at least for a few days.

When you close your eyes, picture one of your favorite memories and re-experience it without allowing other thoughts to enter your brain. This helps calm your mind, so you more easily drift off to sleep (I've been doing this for around 15-18 years and it's golden)

Have a journal or notebook with a pen by your bed: This allows you to write anything down that you forgot about or need to do, sudden inspiration that arises before you fall asleep, or a place to write out your feelings to help relax before going to sleep. It's better than having your phone and gives you no excuse to go pull it out.

Have a bottle of water by your bed, so you can have a few sips if you can't sleep from being (even a little) dehydrated.

#femme fatale #dark femininity #dark feminine energy #sleep tips #bedtime mode #bedtime routine #bedtime reading #healthy habits #it girl #queen energy #dream girl #that girl #wellness #sleep hygiene #female excellence #female power #the feminine urge #femmefatalevibe #healthyhabits #new habits #self improvement #self love #health and wellness #sleep well

[prettieinpink]

can you give some tips on fixing your sleep schedule?? i'm in my summer break and i need to fix it in two weeks for school 😭

FIXING YOUR SLEEP ROUTINE

ADJUST YOUR BEDTIME BY 15-30 MINUTES EARLIER PER DAY, until you get to your ideal bedtime. This helps the body to readjust and start feeling tired at your bedtime.

That being said, you also have to re-establish the time you wake up. It is much easier to go to bed the earlier you wake up. Your body may start feeling tired earlier, as more energy is expended in the morning.

CREATE A BEDTIME ROUTINE. Have a time in which you start your bedtime rituals, which can be anything as long as they are not physically or mentally exhausting. It is best to keep your evening routine simple, as you don’t wanna overwhelm yourself right before bed.

AVOID CAFFEINATED DRINKS AND SUGARY FOODS BEFORE BED. These foods and drinks should be consumed at least 4-5 hours before you go to bed. Caffeine will delay your body clock and sugar can disrupt your sleep.

LIMIT NAPS, or just don’t nap at all. Naps are fine in general, but if you want to change your bedtime, it is best to avoid napping. If you do need a nap, keep it under 30 minutes and don’t do it after 2’lock.

GET SUN FIRST THING IN THE MORNING. When we seek natural light in the morning, it tells our internal body clock that we are waking up, and when done regularly, our bodies will naturally wake up at that time.

NO DEVICES IN BED. This can be a permanent rule if you want, but temporarily, do not allow any kind of devices in your bed. Regardless of how you want to use it. If you do need to use it, sit anywhere else but your bed. Even the floor! Avoiding devices while in bed will make it easier for you to fall asleep, as most of the time devices can distract us from some shut-eye.

PRACTICE GOOD SLEEP HYGIENE. I have a whole post on this, which can be found in my master list. Sleep hygiene is the practice of setting habits and rituals that promote healthier and better sleep.

#becoming that girl #that girl #green juice girl #clean girl #health is wealth #women’s health #wellness girl #wellness era #sleep hygiene #sleep routine #glow up era #glow up #becoming her #it girl #dream girl #dream girl tips #dream girl guide #self love #self improvement #self growth #inner peace #inner work #prettieinpink

[woodsfae]

#I usually imagine a story #if that doesn't help I listen to one song designed to relax the limbic system on repeat #I also have a different song I play in my head that helps #sometimes I get up and do a little physical therapy if I'm in too much pain to sleep #polls #sleep #sleep hygiene #insomnia #sleeping #woodsfae

[takeme-totheworld]

In two months of consuming less caffeine, getting more sleep, eating more home-cooked food, and taking walks occasionally, I have progressed from “climbing stairs is suffering and misery, fml” to “climbing stairs is a workout, I’m feeling the burn” to “climbing stairs is whatever” and honestly that’s the best thing about this project so far because my living, working, and commuting situations ALL involve a lot of going up and down stairs so my ability to do so easily actually has a HUGE impact on my quality of life.

Like honestly if my upward trajectory of getting less tired stalled here I could probably live with that.

#personal #operation: get less tired #health #sleep hygiene

[lavenderblendthoughts]

Hey, oh my god, when you sleep! When you sleep for the first time in 2 years or maybe 10 years? Who knows! But you get REM sleep for the first time. Oh my god. And you think about calling your friends, and you remember someone's anniversary, or you hangout with a friend who you haven't seen in a minute and you feel your soul settling back into yourself. "There you are. There I am." You say on an exhale. Relief, that a lot more things feel doable. Grief and compassion for when you could not be kind to yourself earlier. Curiosity for how you will build yourself again. Finally able to entertain joy and whimsy without fear of it not returning again.

Hey! I've had trouble sleeping for a very long time. To the point where I would wake up tired and be irritable all day. I would never know what social battery I had for something. I got a sleep study done and was able to get cpap machine and it has changed my life.

The first morning after sleeping with my cpap, I got out of bed so easily where in the previous MONTHS I struggled to get out of bed.

A cpap is life changing

#sleep apnea #insomia #inability to sleep #sleep hygiene #lavender thoughts #cpap

[purplesaline]

The time I'm able to go to sleep each night is always different and I never know ahead of time when it will be. If I try to go to bed too early I'll just lay there staring at the back of my eyelids, if I try too late I miss the window and have to wait until the next night to try again.

But how do I know when the window is?

If you haven't already guessed I have ADHD and the important thing to know about ADHD for this post is that brain never shuts up. No matter how tired you are, brain never shuts up and being bored is painful.

But!!! For me at least my capacity to manage all the trains of thought slows down at a specific point of most nights which means that if I time things just right I can occupy that remaining train of thought with some sleepy music or an audiodrama I've already listened to a dozen times, and while it's distracted by that I can sneakily fall asleep!

If I don't distract it then it tries to tell me stories and that attracts the attention of all the other trains that wandered off and then I need to go be creative and there goes my chance to sleep.

So the distraction is very important. And the other trains need to have gone away first because if there's more than one I need to be doing something with my hands and something else with my brain at the same time.

Falling asleep, for most people, is a science. For Me? It's all art and desperate prayers.

#ADHD #sleep hygiene #pleaseworkpleaseworkpleaseworkplea #delayed sleep phase disorder #and #non-24 sleep/wake cycle #make things even more challenging #my difficulty level for falling asleep is set to Nightmare mode

[adhddbt]

Great, it's still fucked up. This was supposed to be nice...

#sleep health #sleep hygiene #mental health #recovery

[distracteddaintydemon]

So. Let's say you have a problem, because you're repeatedly going to bed at 4 a.m. and you would rather go to bed at midnight, and you have no idea what to do about it because it's slipping on its own…. And you are by some miracle completely new to the subject and have not yet tested a million good tips on sleep hygiene and are looking for good advice to get started…

Then listen, I had and have a very similar problem and the answer is:

THERE IS NO ONE ANSWER, because the diurnal rhythm is made up of a mess of elements, and it's impossible to tell blindly which IN YOU are the main ones responsible for the shifting diurnal cycle.

Maybe it's about increased eveningness (i.e., you function best in the evening and it's a shame to go to bed when things are finally going well for you). Or it's about revenge bedtime procrastination (there's not enough time for everything during the day, so you try to catch up a little more and snatch some time for yourself before you "close the day" by going to bed). Then there are no simple solutions, you have to try to reorganize your day so that "your part of the day" starts earlier.

Maybe it's a matter of the actually-awake-moment slipping away, which entails delaying the rest of the day? Then you need to work on the quality of sleep. If you're continuously sleep-deprived, your body WILL fight for the extra sleep. Maybe you'll win but it'll be a pyrrhic victory. It's worth starting with such trivia as hydration, vitamin D supplementation, airing your room, finding the optimal temperature for sleeping. (If someone tells you that the ideal temperature for sleeping is 18°C and that's it, don't believe them, they're talking shit. People are different and there is no rule, for some everything above 19°C is heat, others below 22°C need socks and a bathrobe to sleep).

Maybe your diurnal rhythm is light-dependent? If you notice that you find it much easier to get up in the morning in summer than in winter, invest in a light alarm clock aka dawn simulator. WORTH EVERY MONEY YOU HAVE (as long as you're light-dependent, of course). I got one for Christmas and it took me 2 weeks to fall in love: getting up happens on its own and painlessly, it's easier to get through dark days, easier to fall asleep with the sunset simulator, basically a miracle machine.

Maybe you have trouble to fully wake up after getting up? Like "no matter what time I get up, I wake up at 11"? Then you can do lots of things to get well into the morning. Set the radio to turn on automatically in the morning, or turn on a puzzle game (the best ones are those with short levels, clear level endings and an expressive victory screen like fanfare confetti fireworks - this is legitimate and serious advice from a psychiatrist, tested on me). You can also make coffee in the evening for the next morning and put it next to your bed along with a candy bar (a small serving of quick calories -> increased activity right after waking up -> you are awake and highly active early in the morning -> your body registers that the activity period has already started and you go with the schedule).

Maybe you're having trouble getting yourself together for bed because your evening routine has too many elements? Simplify it. Don't make your bed in the morning, keep your evening and morning medications permanently by your bed, change into your pajamas right after dinner and put on your favorite robe or tracksuit and hangout like this all evening. Anything that ensures the decision "I already want to go to bed, I'll go to sleep" will require 0 mana points to implement. Going to bed is supposed to be a cantrip, never a spell. If the problem is getting away from the computer desk and into bed - then drown the advice about the "no-electronic bedroom". The moment you feel Quite Strongly Sleepy, already lying in bed with your laptop, all you need to do is close the laptop flap, put it on the floor next to the bed and rest your head against the pillow. If you feel Quite Strongly Sleepy while sitting at a desk in another room, you have to close the computer, rouse yourself a bit, get up, change rooms, change clothes, lie down and feel sleepy again, which can take any length of time. For some, that's a difference of more than 1.5 hours of sleep per night. That's a VERY large amount.

Maybe you're having trouble falling asleep because your day is insufficiently stimulating? And the "tired, I've been doing a lot and there's been a lot going on" clock shows that you still have plenty of activities to fit in, when the "fatigue, I've been up a long time" clock says it's time? If so, ask yourself when was the last time you felt a pleasant, healthy tiredness. Maybe you should start playing Pokemon Go and doing a 15-minute walk around town in the afternoon? Maybe you don't have enough contact with people and it's a good idea to call a friend every 2-3 days and chat for half an hour about things? Maybe you're doing the same thing over and over again at work with no sense of purpose and need something tangible and purposeful, like knitting a few rows or playing the guitar for ten minutes?

Maybe the delayed falling asleep is related to some health problem that "hides" under the stimuli of the day and comes out in all its glory when you lie down in a dark and quiet bedroom and try to relax and fall asleep? It could be anxiety and fear (been there), it could be allergic itching (also been there), it could be chronic pain (also been there). The immediate solution is to provide stimuli to drown things out - when I was in pain, I slept with the lights on and podcasts playing. The long-term solution is to agree with your doctor on evening medication - appropriate to your problem.

Or maybe you just don't have a sense of time and you're always surprised by how much time has passed since you last looked at the clock? In that case, consider a clock with a chime. Or a smartphone app of "hourly chime" type. It will be easier for you to mentally prepare how much time you have left for the various things you planned to do during the day if the chime clock reduces your time-judgment error to 1 hour.

TLDR: there is no single solution, because the diurnal cycle consists of many elements, track down the elements that in your case are the most important.

If you have no idea where to start, then start with hydration (make sure you drink a minimum of a liter of fluids a day and that you don't ignore thirst / dry mouth / strange taste in the mouth), and then embrace the light alarm clock.

#sleep hygiene #health tips #half of tumblr already know all of this #but just in case

[sanjerina]

Okay my New Year’s Resolution is to stay out of bed more (I basically live there when I’m not at work). I have this whole living room I don’t really use with streaming services I rarely employ. Because depression.

So I’m weirdly looking to watch more TV? I would also not be averse to a couple of YouTubers who demonstrate *very gentle* movement without talking about weight loss. (That last clause is Very Important).

Some of my favorite shows for reference: currently watching OFMD, Severance, Heartstopper, and The Afterparty with friends. I adored The Good Place, and had a lot of fun with Killjoys and Warrior Nun. Assume I’ve watched most of the best recent Western animation (Nimona, She-Ra, Owl House, Amphibia, Vox Machina, etc) all the way back to A:TLA.

I don’t care for most dramas or procedurals (although Miss Fisher’s Mysteries were fun). In general, I get enough real life the-world-is-an-absolute-trashfire from work. (I know The Wire and Breaking Bad are both staggeringly good; I’m not going to come home from working with traumatized teens to watch them.)

My favorite genre is Shit That Makes You Hopeful, ft. Queer Characters, Found Family, and Competent People Who Struggle With Feelings. Excellent Costuming is a pleasure. This Soundtrack Fucks is also good. :)

My to-be-watched list is pretty long, actually, and starts with Bridgerton, Derry Girls, Umbrella Academy, and Sense8, as well as many (but not all, good god) of the recent major SF/superhero universe spin-offs, and the most recent Doctors Who (I petered out somewhere during Capaldi’s run). But I feel like I’m missing something?

#tv recommendations #my shoulder is stuck in ‘reading AO3 on my phone in bed’ mode #sleep hygiene #godammit #I have to do what I tell my clients to do #mental health #depression #yes sitting up to watch TV is a fucking effort right now #and I know that’s not great #but i’m working on it

[honeylemony]

#polls #poll #tumblr polls #tumblr poll #sleep #sleep hygiene #night #dimension 20

[my-autism-adhd-blog]

ADHD & Sleep

Future ADHD

#adhd #adhd post #adhd & sleep #sleep hygiene #insomia #sleep problems #adhd struggles #neurodivergence #neurodiversity #actually neurodivergent #feel free to share/reblog #Future ADHD (Facebook)

[femmefatalevibe]

Do you have tips to improve sleep? I take melatonin and still struggle to hit the hay?

Daytime Habits:

Stop drinking caffeine at least 8 hours before you want to go to sleep

Move daily: A 30-minute walk or a short pilates video is enough if that's all you can manage

Get some fresh air/natural light and/or supplement with vitamin D

Ensure you're getting adequate magnesium and vitamin B12 in your regular diet or through supplements

Nighttime Habits:

Tuck your phone in at its "bedtime": Leave your phone in the charger across the room. Out of sight, out of mind.

Have a physical book beside your bed to start reading at a certain time. Around 30-60 minutes before you actually want to go to bed. Find a book that puts you in a calm mood. A book that's too engaging will be counterproductive.

Have some "sleepytime" tea around 30 minutes before bed (Chamomile tea is a great choice. I love the Yogi Soothing Caramel Bedtime tea).

Limit the lights on for an hour or so before you want to go to bed. Only keep the light on near your bed if possible. Keep your curtains closed if necessary.

Practice deep breathing in bed: You can do a full 5-10 sleep meditation or just do a few sets of belly breaths (one hand on your chest and the other on your diaphragm or upper stomach)

Use meditation or a self-pleasure practice to relax enough to fall asleep.

To get on a proper sleep routine & fight insomnia:

Allow yourself one day to be exhausted, so you go to sleep "on time" and give yourself enough time to get (at least) around 6 hours of sleep. This helps your body "reset," at least for a few days.

When you close your eyes, picture one of your favorite memories and re-experience it without allowing other thoughts to enter your brain. This helps calm your mind, so you more easily drift off to sleep (I've been doing this for around 15-18 years and it's golden)

Have a journal or notebook with a pen by your bed: This allows you to write anything down that you forgot about or need to do, sudden inspiration that arises before you fall asleep, or a place to write out your feelings to help relax before going to sleep. It's better than having your phone and gives you no excuse to go pull it out.

Have a bottle of water by your bed, so you can have a few sips if you can't sleep from being (even a little) dehydrated.

Hope this helps xx

#femme fatale #dark femininity #dark feminine energy #sleep tips #bedtime mode #bedtime routine #bedtime reading #healthy habits #it girl #queen energy #dream girl #that girl #wellness #sleep hygiene #female excellence #female power #the feminine urge #femmefatalevibe #healthyhabits #new habits #self improvement #self love

[silvermoon424]

Y'all, I keep being plagued by neck and back pain when sleeping/waking up. I got a new mattress and pillows several months ago and that seemed to help for a while, but now the pain has returned. For the past few nights it's been hard to fall asleep because I can physically feel my muscles being strained when I'm trying to lay down and sleep.

Has anyone had this issue? Were you able to solve it with certain pillows, better posture, etc? It's driving me insane and I know it's not good for my body.

#I'm trying to return the mattress too but customer service is NOT being helpful #personal #sleep hygiene #chronic pain

[traumasurvivorshelpingsurvivors]

Sleep Diary

I found a sleep diary for tracking your sleep and factors that affect your sleep.

From Harvard Health

Every evening, answer the following:

Medications during the day:

Caffeinated beverages during the day:

Alcohol during the day; list amount and time:

Exercise during the day:

Sleepiness during the day:

Naps during the day:

Food consumed within three hours of bedtime:

Activities within two hours of bedtime:

and every morning, answer the following:

Bedtime last night:

Approximate time it took to fall asleep:

Approximate number of awakenings during the night:

Reasons for awakening, if known:

Time of awakening for the day:

Level of energy and alertness after washing up in the morning:

#sleep #insomnia #sleep diary #sleep help #sleep hygiene #recovery #healing #mental health #self love #self care #self compassion #mod misa #our post #q

[takeme-totheworld]

Month 2: I Cook Now, Apparently?

I had all these Big Ideas about what I was going to do with myself if I ever unfucked my sleep schedule and habits enough to have some energy again. I did not plan for the first big project I tackled to be learning to cook. But my financial situation is a bit iffy at the moment, and the biggest single part of my budget where it was actually within my power to cut way down on spending immediately was my food budget.

...if I learned to cook better and started eating way way WAY more homemade meals. Like all of them.

I didn't completely not know how to cook before this? I was like a Sim with a level 2 or 3 cooking skill. Not in danger of burning the house down or making completely inedible garbage, but my repertoire was limited to a few fairly basic things.

So I started thinking about it and I went, "Well, I have the time to spend on this because I'm only working part-time at the moment, and I have the energy because I'm finally sleeping like a functional person, and it will save me money and probably make me feel even better if I'm not filling up on takeout and bodega snacks half the time. Sooooo, guess I'm doing this!"

It's definitely eating up a massive amount of time and energy and mental bandwidth right now as I grocery shop, meal plan, meal prep and work on expanding my repertoire of food I can make. But it's starting to get kind of fun?

Between the Learn to Cook project, a concerted effort to be much stricter about bedtime (I'd say I'm in bed on time about 75% of the time?) and actually taking walks here and there as the weather gets less nasty...

Y'all, I have so much more energy it's insane. I can climb the steps to my apartment (4th floor walkup) and feel moderately out of breath when I get to my door instead of completely wrecked. I can mess around in the kitchen all afternoon without feeling like I need to sit down every five minutes. I'm getting more done at work. I'm getting more done on personal projects. My blood pressure is way down.

I'm still not where I want to be but I am floored, I did not expect to feel this much better this quickly. It's amazing.

March goals: do strict bedtime even better, take more walks, come up with a better meal prep strategy so I'm not spending quite so much time on it. Maybe start a stretching routine, because I'm doing a lot more Stuff and my body is complaining a bit.

#personal #operation: get less tired #operation: learn to cook #health #sleep hygiene #cooking #adulting