Are You Getting Enough Sleep? Sleeping properly?

[seek10]

I was trying to be on the bed in dark from 10 PM -6AM and not yet darkened the bed room yet. I see huge difference in the mood. Feel much more relaxed and stress free though little uneasy that I am not getting time for any thing. Still have issues of being attacked in sleep, though they are in lot more control. Some days my job extends from 8AM to 10:30 PM with driving time in between. It's rather becoming challenge and some what crazy.

 

[Psalehesost]

Following the sun does not work very well for those living far north - it would mean sleeping away the day in winter and being sleep-deprived in summer.

My sleeping pattern has been irregular for years, though there is enough sleep. In part this is because I want time to be by myself allowing me to focus the best, in part because I often simply don't feel like its time to sleep until a number of hours too many have passed.

Taking ALA recently brings a change - it makes me feel different very quickly; more energized when it's not time to sleep and more tired when it's time to sleep. It seems to regularize things.

 

[mada85]

I tried the tinfoil on the window trick. It didn't block out nearly as much light as I was hoping (it was dark, but not pitch black). I did it by putting the tinfoil over the screens on my windows. My screens are removable from the inside, so I was hoping I could remove the screens during the day to allow light in, but put them up at night to block the ambient light from the street. But it seems the screens are far from a "light-tight" fit - a lot of light was still coming in the sides.

I really need to come up with some sort of solution to this. I do most of my work from my room on my computer, so the thought of having all light blocked off in that room permanently isn't appealing (I would essentially never see the sun). I'm considering blackout curtains in conjunction with the blocked screens, but I'm thinking the light is still going to get in from the sides and top of the curtain.

Any ideas on this? Some sort of temporary light blocking that could be taken down during the day would be ideal.

I've blacked out my window by taping black plastic refuse sacks over it until I get something a little more elegant sorted out, and I put a rolled up duvet cover at the bottom of the door, and all this has made the room 100% dark unless my daughter turns a light on in the hall. I thought that it should be possible to come up with some kind of flexible strip to cover the gaps at the sides and top of the door, which leak light, otherwise a blackout door curtain seems to be a good way to go.

Another possibility to consider is this product sold by a UK site for blacking out photographic darkrooms. Some darkrooms use a blackout blind that runs in two channels, one on each side of the window, to stop light leakage. A person in a photo forum I came across said that they used a piece of opaque cardboard held in place with Velcro, and a single black velvet curtain across the window that overlapped the wall by twelve inches all around. They also had press studs to fix the sides of the curtain to the wall but found that it wasn't usually necessary to use them.

 

[RedFox]

How are folks dealing with the light that comes through the gaps in your door?

I haven't tried it yet, but figured that draught excluder foam would probably do the trick at blocking the light road the door. For one thing, its extremely cheap.
_http://www.amazon.co.uk/Foam-Weather-Strip-Draughts-excluder/dp/B002OHZX1S/ref=sr_1_36?ie=UTF8&qid=1294923655&sr=8-36

 

[SolarMother]

Seamas

Sometimes I can't get around using my computer in the evening, so I started using a program on my computer that changes the light that comes from the screen from the usual bright blue glow to a redish light that is supposed to be easier on your eyes and disrupt your circadian rhythm a little less. There is one called f.lux (_http://www.stereopsis.com/flux/) that will run on Windows, Mac or Linux and changes the tint of your screen automatically depending on the time of day. The reddish tint at night is a little weird at first, but your eyes adjust after a minute or two. Maybe it would be helpful for some of you that have weird schedules and can't avoid using your computers late at night. If nothing else I find it causes much less eye strain.

I am going to download this tonight on the laptop you sent to me, Seamas! Should help my eyes...thank you!
;)

 

[Keit]

Just an update after sleeping several nights in total darkness. It seems that either my system requires much more than 8 hours of sleep (and it is very probable, though not possible at the moment, while even 8 is a stretch, perhaps only on days off) or it creates much more melatonin because I have real trouble waking up in the dark and then feel kind of groggy until middle of the day. Also stopped taking 5htp, Gaba and 1.5 melatonin in the evening since it looks as unnecessary. That was actually the reason why in the past I liked to keep the windows a bit open so there will be light in the room upon awakening. So it would be really great to stop the world and just hibernate for couple of days.

Added: Oh, but the mind feels clearer in a way a bit hard to define yet, and the overall mood is better. It beats the grogginess, imo.

 

[dugdeep]

Thanks for all the suggestions, guys! Last night I solved the problem. It seems I didn't have my screens in properly the night before, which is why there was light leaking in. There was a little tab I hadn't noticed that needed to be tucked in. Once I fixed them it was pitch black. Like Daniel S, I just need to deal with the light coming in around the door (which isn't an issue once my roommate goes to bed and turns out the light, but while she's up there's light coming in).

Just an update after sleeping several nights in total darkness. It seems that either my system requires much more than 8 hours of sleep (and it is very probable, though not possible at the moment, while even 8 is a stretch, perhaps only on days off) or it creates much more melatonin because I have real trouble waking up in the dark and then feel kind of groggy until middle of the day. Also stopped taking 5htp, Gaba and 1.5 melatonin in the evening since it looks as unnecessary. That was actually the reason why in the past I liked to keep the windows a bit open so there will be light in the room upon awakening. So it would be really great to stop the world and just hibernate for couple of days.

I bought a product that might help. It's called the "Sunrise Alarm Clock" which is a normal alarm clock except that it wakes you up by slowly brightening the room with a built in lamp. I tried it for the first time last night and it worked perfectly! I had it set to get brighter over the course of 30 minutes (you can set it for 15, 30, 60 or 90), peaking at 8:30am. I woke up refreshed at 8:22 to a warm lit room! I really like this thing!

http://www.amazon.com/BioBrite-Sunrise-Clock-Advanced-Model/dp/B00196LFGW

It's kinda pricey, but totally worth it IMO.

 

[Seamus]

Seamas

Sometimes I can't get around using my computer in the evening, so I started using a program on my computer that changes the light that comes from the screen from the usual bright blue glow to a redish light that is supposed to be easier on your eyes and disrupt your circadian rhythm a little less. There is one called f.lux (_http://www.stereopsis.com/flux/) that will run on Windows, Mac or Linux and changes the tint of your screen automatically depending on the time of day. The reddish tint at night is a little weird at first, but your eyes adjust after a minute or two. Maybe it would be helpful for some of you that have weird schedules and can't avoid using your computers late at night. If nothing else I find it causes much less eye strain.

I am going to download this tonight on the laptop you sent to me, Seamas! Should help my eyes...thank you!
;)

I hope it helps. :)

 

[dugdeep]

Seamas

Sometimes I can't get around using my computer in the evening, so I started using a program on my computer that changes the light that comes from the screen from the usual bright blue glow to a redish light that is supposed to be easier on your eyes and disrupt your circadian rhythm a little less. There is one called f.lux (_http://www.stereopsis.com/flux/) that will run on Windows, Mac or Linux and changes the tint of your screen automatically depending on the time of day. The reddish tint at night is a little weird at first, but your eyes adjust after a minute or two. Maybe it would be helpful for some of you that have weird schedules and can't avoid using your computers late at night. If nothing else I find it causes much less eye strain.

I am going to download this tonight on the laptop you sent to me, Seamas! Should help my eyes...thank you!
;)

I hope it helps. :)

I've been using f.lux for a few months now and I find it helps a great deal.

 

[Mrs. Peel]

I don't know if that would apply to people without Tinnitus too, but I can see how it can be negative since you are blocking out all sound when apparently your brain needs a bit of background noise (whatever that means!) to go to sleep.

FWIW, I wear earplugs and have Tinnitus too. It doesn't seem to hurt anything or make me more sensitive to sounds. I can still hear things, but they just don't wake me up. Like I can hear the drone of the air when it's on. So I'm thinking there is still background noise, just at a lower level. I'm wondering what level of decibels is necessary though, as the only place that has no background noise would be space :P.

I have the foam squishy earplugs, they don't block out everything, I can hear my cat purr when he's sleeping beside me, and the alarm go off in the AM, and other noises. The earplugs just subdue them. They don't block out snoring either. I read somewhere that the "snore" (and possibly purr) frequency vibrates some bones in your ears, or something like that, not how "normal" sounds are heard, which is why the earplugs will never totally block out snoring. Believe me, I've tried all kinds (I hated wax ones) as the Mister snores like a rhino (he doesn't have sleep apnea either) and I finally had to banish him to another bedroom.

I do hear a tinnitus-type noise in my head with the earplugs in. Sometimes it worse than others. I hear it faintly other times when it it really quiet. :/

 

[Mrs. Peel]

Thanks for all the suggestions, guys! Last night I solved the problem. It seems I didn't have my screens in properly the night before, which is why there was light leaking in. There was a little tab I hadn't noticed that needed to be tucked in. Once I fixed them it was pitch black. Like Daniel S, I just need to deal with the light coming in around the door (which isn't an issue once my roommate goes to bed and turns out the light, but while she's up there's light coming in).

So the tinfoil on the windows does work then? Before I go out and buy a boatload, I'd like to know. :D

Unfortunately I've got a problem with the smoke alarm. It's wired into the house and can't be disconnected, and it has several "vents" that can't be covered up or it goes off. There is a blinking green light inside and if you cover up one spot, the blasted light shines out from the space between the plastic parts which goes all the way around it. If I cover the entire thing, it goes off. Grrrr.

I have a nice big walk-in closet that is totally dark. If only I could figure out a way to put a bed in there.

 

[Nicholas]

Unfortunately I've got a problem with the smoke alarm. It's wired into the house and can't be disconnected, and it has several "vents" that can't be covered up or it goes off. There is a blinking green light inside and if you cover up one spot, the blasted light shines out from the space between the plastic parts which goes all the way around it. If I cover the entire thing, it goes off. Grrrr.

I have a nice big walk-in closet that is totally dark. If only I could figure out a way to put a bed in there.

I also have a wired in smoke detector. I thumb tacked a dark hand towel loosely covering the detector (towel hangs down). Seems to work fine blocking out most of the light and not setting the alarm off.

 

[dugdeep]

Thanks for all the suggestions, guys! Last night I solved the problem. It seems I didn't have my screens in properly the night before, which is why there was light leaking in. There was a little tab I hadn't noticed that needed to be tucked in. Once I fixed them it was pitch black. Like Daniel S, I just need to deal with the light coming in around the door (which isn't an issue once my roommate goes to bed and turns out the light, but while she's up there's light coming in).

So the tinfoil on the windows does work then? Before I go out and buy a boatload, I'd like to know. :D

Unfortunately I've got a problem with the smoke alarm. It's wired into the house and can't be disconnected, and it has several "vents" that can't be covered up or it goes off. There is a blinking green light inside and if you cover up one spot, the blasted light shines out from the space between the plastic parts which goes all the way around it. If I cover the entire thing, it goes off. Grrrr.

I have a nice big walk-in closet that is totally dark. If only I could figure out a way to put a bed in there.

Hi Mrs. Peel,
Yep, tinfoil works like a charm. It blocks the light completely, it's just the area around it you have to worry about.

Re: Your smoke alarm, if you can get at the light you could try sticking some chewing gum or silly putty over it. That way the vent won't be covered and you'll just be covering the light itself. Not sure if this will work, but thought I'd suggest it :)

 

[pete02]

I bought a product that might help. It's called the "Sunrise Alarm Clock" which is a normal alarm clock except that it wakes you up by slowly brightening the room with a built in lamp. I tried it for the first time last night and it worked perfectly! I had it set to get brighter over the course of 30 minutes (you can set it for 15, 30, 60 or 90), peaking at 8:30am. I woke up refreshed at 8:22 to a warm lit room! I really like this thing!

http://www.amazon.com/BioBrite-Sunrise-Clock-Advanced-Model/dp/B00196LFGW

It's kinda pricey, but totally worth it IMO.

I just got one of these for Xmas and I totally agree! The gradual lighting works very well and by the time I awake, the room is nicely lit. Not bright enough to blind me but not dim enough to let me go back to sleep either.

 

[Gawan]

A little update.

I tried to darken my room as much as possible, now I can only see my shades of my hands and no details anymore (if I hold them in the direction to the windows). Hopefully my tent idea around my bed works out, so I ordered cloth which is used in theaters to block light out, if this shouldn't work I could make curtains out of it. :)

The first days I have been sleeping about 9 hrs and went to bed pretty early it started from 23.30, 23.00, 21.00 to about 23.00 or earlier. And at one day I didn't eat anything from the food I prepared in the evening, so I stayed a little bit hungry over night and this caused me to stand up at four, cause I couldn't sleep anymore because of hunger.

The light which I'm using for the night is a headlamp with red LEDs so that I'm getting not shocked if I should stand up.

And thanks for the link (computer screen), I give it a try.