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Sleep Hygiene 😴

Aug 24, 2015 12:51 PM

I just found my list today and thought I'd share it. My psych doc gave it to me, to help me fall asleep and stay asleep better. I don't have perfect nights, but it's way better than this time last year.

1). Go to bed at a regular bedtime every night
2). If unable to get to sleep or return to sleep within 20 minutes, get out of bed, go to another room and engage in quiet, non-arousing activity.
3). Return to bed only when sleepy again and repeat this procedure as often as needed during the night.
4). Avoid using the bed for reading, eating, or television. Reserve it for sleep.
5). Arise at the same time every day, regardless of the amount of sleep obtained the night before.
6). Avoid daytime napping
7). Adhere to standard pre-bedtime routine such as reading, washing face & brushing teeth
8). Make the bedroom environment comfortable. Pay attention to lights, temperature, noise & mattress comfort.
9). Exercise should not be done in the evening since it can be overstimulating and cause problems falling asleep.
10). Discontinue use of alcohol, caffeine, & cigarette smoking, or at least reduce intake
11). Limit amount of time in bed, stick to a routine.
12). No caffeine after noon
13). No alcohol after 6 pm.
14) Avoid stressful or intense situations & activities in the evening
15). Remove clock from view, even if need to turn away from you (towards the wall).
16). Dim light at night and use bright lights in the daytime.


I've done most of these and it took a good 1-2 months to get where I only have occasional insomnia. I still have broken sleep from pain &/or potty trips. But it's much better than I was. Hope this can be helpful to some of you. πŸ™πŸŒΌ

Aug 24, 2015 4:17 PM

This is awesome, thank you FlappysLady!

Aug 24, 2015 5:36 PM

You're welcome. I hope it can be of help to others. Any improvement is better than no improvement at all. πŸ™πŸŒΌ

Aug 25, 2015 12:27 PM

My psychologist suggested the same thing, and I'm struggling with it because being in my bedroom makes me super anxious, and sometimes triggers PTSD. I had a thought last night though. What if in the last 45 min - an hour (time it takes for valerian to kick in) we do music. Like play the instruments, rather than be listening to music. We have a piano, viola, cello, guitar, mandolin, several keyboards, accordion, ukulele, and sometimes other instruments if my dad is fixing some thing and brings it home to work on.

Aug 25, 2015 6:11 PM

Have you tried the music ferretbandit? I have a sleep music app on my phone that I use occasionally when I can't sleep and it helps sometimes because certain kinds of music/sounds sooth me and help me relax. Like ocean sounds, rain and classical music.

Thats a great list Flappys ty for sharing ... when I had daily insomnia I had a sleep study done and they gave me a similar list. I think the getting up if you don't fall asleep right away helped the most. Tossing and turning ..praying to the universe to please let me sleep was so frustrating. Insomnia is right up there with pain in the frustration department!

Aug 25, 2015 6:43 PM

Linda,
I have tried many types of music. The ones that calm me, have too strong beats. I'm opposite of my mom's family, don't like classical music much. Instead, I find Alice in Chains calming, partially because my dad played it when I was small, along with Dido and the Fray.
My mom plays piano, so that's relaxing. After the divorce, my dad picked it up. He had a history of ballet, Oboe, then guitar. There's one song he wrote on his 18th birthday (his grandmother died that day) but it's really peppy compared to everything else he writes.
Recorded sounds make me want to move, but live I can actually be okay. I like The Can Can in A minor, rearranged by my dad, and Fur Elise, though mostly when my mom played it.
My stepmom always tried getting me to listen to choirs or waves, or meditational music. It always stresses me out, and brings on nightmares. I can't entirely explain it, except for my experience with people who claim to enjoy meditation, but tell me I don't know what pain feels like. Grrrr.
I get up every few minutes to use the restroom at night, or face dehydration. That's tough.
I'm hoping the instruments will help, and that my love for them will beat out whatever triggers anxiety and PTSD at night.

Aug 25, 2015 8:39 PM

Ferretbandit you should try it, unless you think it's overstimulating. I do what Linda does, listen to nature's sounds. And Linda, I agree the getting out of bed worked best for me. Like you if be laying there pleading for speedup to come. Not anymore. I've been following this list for 4 months and I sleep better than I did before I got sick. πŸ™πŸŒΌ

Aug 26, 2015 9:32 AM

The music worked for me last night. I slept. 5 hours is usually pretty good =)

Jul 27, 2016 11:03 AM

Ha ha avoid daytime napping?! I go to sleep whenever I'm tired not just in bed at night..I have to its the only way I can function.

Jul 27, 2016 1:00 PM

Shoneyourpain, sometimes I do too. The past two weeks+ of fibro flare I lost count of the daytime naps. But trying to stick to this suggested sleep formula when I'm not in a flare or having severe pain, has really worked out well for me. Sometimes our bodies know best, and we sleep... πŸ™‚πŸ’•πŸ™πŸŒΈπŸ˜΄

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