Posted , 4 users are following.
Hi, I've been recomended to read a book countless times, as usually I go on my phone which I know doesn't help but the problem is I've got no light at bedtime (Sleep on the floor in my mum's room - Can't sleep in my own bed) so would a phone flashlight that's close to my face showing me the words for the book be a bad thing or good?
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DClassic mustafa11916
Posted
Reading, or some other relaxing diversion, before you go to bed or when you can't sleep is good, but I would actually recommend not doing in the place you sleep in. Where ever you sleep (bed, air mattress, or whatver) should be for sleep and only sleep. If you can, I would recommend getting up, going to another room, and reading there.
Also, theres some research that shows blue light prevents the release of melotonin, a hormone (or something like that) which induces sleep. Electronic devices actually produce more blue light than most light bulbs or the even the sun. Its not terribly conclusive research, but it might have an effect.
So my recommendation is to get out of bed, go to another room, and turn on a small lamp. If you still want to use the phone, there are "blue light filter" apps you can download.
Hopefully that helps. Also, if you want some more advice on dealing with insomnia, I've been working on my own issues for more than a year now. I've found a lot of habits that are helpful, and I would say my sleep patterns have recovered a good amount.
patrickz_42141 DClassic
Posted
DClassic patrickz_42141
Posted
When you get down to it, insomnia has to be due to either a mental or physical problem. Physical problems causing sleep disruption are not that common, so I focused on the mental aspect.
The key for me was stopping the cycle of sleeping poorly, getted stressed out over sleeping poorly, which then made the sleeping issue even worse. First, I saw a therapist, and I got put onto an anti-depressent SSRI. That helps with the anxiety, but doesn't take it away entirely. Then, I made sure to do a lot of stress-reducing activities before bed - breating exercises/medidation, and reading. I also stopped thinking of my bed as a place for sleep, but rather a place to just lie down and relax. If I get into bed worried about possibly not sleeping well, then my sleep is bad. If I get into bed looking forward to just lying down and chilling out, my sleep is better.
I also learned ways to deal with being tired at work. If I am nodding off, I get up and walk around for a bit. I eat snacks that help with energy - fruit and small amounts of nuts (forget energy drinks, those are a disaster). I take modest amounts of caffeine (mostly tea), but only before lunch.
When I do have a poor night's sleep, but still manage to work efficiently in the daytime, I hold that up to myself as an example of the sleep issue not being a big problem. That helps me worry less about not sleeping well, so then I am less anxious about sleep, so my sleep is improved.
The specfic solutions will be different for everyone, but my guess is that whatever helps you reduce stress and not think about your poor sleep will help. My tricks may not work for you, but maybe it they can inspire something that does. And whatever you do try, stick with it for a long time. Not for five days, but for 5 weeks. I'm sorry to say there is no quick fix, but there is solution. It will just take time and effort to find it.
MarilynH mustafa11916
Posted