Ok here were with that list of things that are supposed to help with insomnia, how many of then actually help I do not know

Create a sleep-friendly bedroom: Keep your bedroom dark, quiet, and cool. You can use curtains, blinds, an eye mask, or ear plugs. Yes, I sleep in such a room

Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends. Yes, I do that as well

Avoid electronics before bed: The light from TVs and smartphones can disrupt your sleep cycle. Yep, do this too

Exercise regularly: Try to get at least 5 to 6 hours of physical activity during the day. No bloody way I am that active during the day

Avoid caffeine, nicotine, and alcohol: These substances can make it harder to sleep. Can’t say I do this, but I don’t have a lot of caffeine

Avoid naps: Naps, especially in the afternoon, can make it harder to fall asleep at night. I get this but sometimes I am so tired I have to close my eyes for a bit 

Relax before bed: Try reading a book, listening to music, or taking a bath. Nope don’t do any of these things

Manage stress: Try writing down your worries before bed. I generally just hand my worries over to God when I go to bed

Check your medications: Some medications can contribute to insomnia. I am on top of this, and not an issue with me

Try relaxation techniques: Try meditation, imagery, or muscle relaxation. Yeah, I often meditate when going to bed 

Use magnesium: Magnesium can help muscles relax and relieve stress. I do take magnesium

Try massage: You can try self-massage or have a partner or friend give you a massage. Nope never tried this 

Get out of bed if you can’t sleep: If you can’t fall asleep within 20 minutes, get up and do something non-stimulating until you feel drowsy. Yes, I do this as well

Ok how many of these tips do you do?

This week I thought we would take a look at something I am thankfully I don’t suffer from, although there have been times when I felt like I do suffer from it. The condition is insomnia.

Insomnia is a sleep disorder that makes it hard to fall asleep or stay asleep, even when you have the time and environment to sleep well. It can cause you to wake up too early or not feel refreshed when you wake up. Insomnia can affect your mood, energy levels, and daily activities. 

Insomnia can be caused by stress, physical ailments, mental health problems, or poor sleep habits. 

It can affect people of all ages, but teens may be especially susceptible.

In most cases it is related to poor sleeping habits, depression, anxiety, lack of exercise, chronic illness or certain medication.

Symptoms may include difficulty falling or staying asleep and not feeling well-rested.

Treatment for insomnia consists of improving sleep habits, behaviour therapy and identifying and treating underlying causes. Sleeping pills may also be used but should be monitored for side effects.

It seems that more women than men have insomnia in the United States, more than one in four women experience insomnia, compared with fewer than one in five men. 

Also, a study found that women of all ages reported worse sleep quality than men. 

Women are twice as likely to have insomnia than men. 

This may be due to hormonal changes that women have during menstruation, pregnancy, breastfeeding, and menopause can cause or contribute to sleep difficulties. There are also physical symptoms that many women deal with during these times such as cramps or night sweats, that disrupt sleep. 

Caffeine can cause insomnia, especially if consumed in large amounts or close to bedtime, a study found that 400 mg of caffeine taken up to 6 hours before bed can significantly disrupt sleep, reducing it by more than an hour. 

Caffeine can disrupt your natural sleep-wake cycle, making it harder to get quality sleep. 

People with chronic insomnia may use caffeine to cope with daytime sleep deprivation, which can worsen insomnia at night. 

The exact effects of caffeine depend on the dose and an individual’s sensitivity. 

To minimize the risk of insomnia, it’s generally recommended to avoid caffeine in the hours before bed. People who regularly drink caffeine may be able to tolerate it better than those who don’t. 

Next week I will post the list of things that so called experts suggest to help with insomnia.

TIM AND I HAVE BEEN MARRIED 40 YEARS TODAY.

It is a low temperature morning but not cold, the laptop is telling me it is only 7 degrees, but the phone says 12 degrees.

It reached 25 degrees, but it doesn’t feel hot.

Tim offered to take me out for lunch, but I am a cheapskate I don’t like the idea of paying $11.50 more because it is Sunday compared to Saturday’s price.

Tim spent a couple of hours sorting out all the paperwork relating to his accident.

Steps:4,410

Had a good night it is a chilly start to the day with a temp of 9 degrees, my BGL is 4.1 this morning.

Tim cut my fringe last night before I went to bed, and it feels so much better.

It has been another really warm day, I changed into shorts around 11am. But didn’t need to turn the air con on just had the doors open and the ceiling fan on.

I have a lot of pain in my left knee and applied deep heat before going to bed.

Steps:5,735

I counted up how many steps I did during the week it was 24,119.

Had another good night, up with the alarm, it is a pleasant start to the day with a temp of 15 degrees and my BGL being 4.8.

I tried to have a nap, but it didn’t work out well, sitting in my armchair I felt uncomfortable and when I went and laid on my bed, I still felt uncomfortable.

It warmed up to 23 degrees but not hot enough for shorts.

It is 10.40pm and I am out of bed due to feeling restless, I will use the powerfit and see if it helps.

It is now 11.45pm and I am going back to bed used the powerfit for 30 minutes and I am feeling less restless.

Steps: 9,067

Had a rotten night it was after 12.30am before I fell asleep, even though I wasn’t feeling restless anymore I just couldn’t seem to go to sleep.

Sue is driving Tasha to and from Tafe today and tomorrow.

It was supposed to be a hot day but even with a temp of 27 degrees it didn’t feel that hot.

I didn’t have a nap just didn’t feel like it, so I will be having an earlier night.

Steps: 4,856

I slept straight through the night didn’t wake at all. I woke up feeling heavy and slow to get moving but that has passed, and I am doing ok.

I also woke to the sound of rain; it is supposed to rain on and off all day. This morning’s temp is 16 degrees and my BGL was 4.9.

At 6.50am I suddenly found myself struggling to stay awake.

No blogging for me this morning, having internet issues.

As the rain was only light, instead of waking Jess I decided that I would walk up with Sam to wait for the driver and after half an hour and the transport hadn’t arrived, I suggested that we check with Jess to see if she had a message as to why.

Well, she did have one saying the driver had a tyre issue and would be 90 minutes late, which meant closer to 9.30 not 8am. So, Jess got up and drove Sam to school.

I managed to close my eyes for an hour, it has rained all day.

I went to bed at 9pm but got up at 10.30pm unable to settle, used the powerfit and went back to bed but still unable to settle I am tossing and turning and ended up getting up to pee so decided to update this before going back to bed.  

Steps: 5,775

LAST DAY OF TERM THREE

I had a terrible night, I got about 2.5hrs sleep. When I got up at 5am I had a hot shower to help wake me up.

We are in for another cold and wet day, the temp is 12 degrees, my BGL was 5.0

Thankfully it isn’t as cold as yesterday nor is it raining.

Sandy told me that she has enrolled Denni at Biddabah School. She starts there next term, I hope it all goes well.

I thought I would have a nap today but nope didn’t happen.

I am off to bed at 8.15pm

Steps:3,899

I slept straight through the night again, at 5am when the alarm went off, I got up took my meds and went back to bed for an hour.

It is 13 degrees and my BGL was 4.9, Tim is working again today.

I changed into long pants, but it is not that cold.

Spoke to Kathy for a bit.

Tim didn’t get home till 6.50pm an hour later then he expected.

I found myself awake at 11pm unable to go back to sleep, so I got up and used the powerfit did a few things on the laptop and went back to bed.

Steps:6,189