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💤 Sleep Tight 💤 - My Ultimate Sleep Toolbox
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items I have ADHD, and when it's time for bed, my brain sometimes goes on adventures and sidequests I have zero control over. It starts planning funeral speeches that hopefully won't be relevant in the next 40 years. At the same time, it is planning to bui...
As you may understand, I have to be really strict with my bedtime routine. Through a lifetime of trial and error, I have learned what works and what does not work. Sometimes white noise is a lifesaver, other times my brain turns it into a clubmix. Ho...Â
 🔗 ***In some of the descriptions I have linked to research papers, to help you gain some knowledge about your sleep.***🔗
As you may understand, I have to be really strict with my bedtime routine. Through a lifetime of trial and error, I have learned what works and what does not work. Sometimes white noise is a lifesaver, other times my brain turns it into a clubmix. Ho...Â
 🔗 ***In some of the descriptions I have linked to research papers, to help you gain some knowledge about your sleep.***🔗
Sections
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Bed
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Before Bedtime
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While in Bed
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During the day
Bed
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A weighted blanket helps me relax and sleep heavily. When I really need some extra help, I fold it over a few times and lay it on my chest.
Weighted Blanket
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High-thread count bamboo has a cooling effect and feels smooth on your skin. The temperature of your immediate surroundings affects your sleep. Sleeping in a cool environment (Between 60-70 F) helps you sleep better. These sheets are breathable and p...
Cooling Bamboo Bedding Set
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I must admit I have never tried this, but I am very interested in buying this for summer. I have been looking for something like this for ages!
This sleep system cools or heats your mattress, based on your settings, and looks like a great option for those of us without airconditioning. The heating or cooling does not affect your sleeping partners side, so this is a great option for those who...
This sleep system cools or heats your mattress, based on your settings, and looks like a great option for those of us without airconditioning. The heating or cooling does not affect your sleeping partners side, so this is a great option for those who...
Climate Comfort Sleep System for Couples
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Okay, I know it is expensive. Regular memory foam compresses fast and loses its thermoregulating effect. Shredded memory foam is a whole new ball game. I have something similar to this, and after 2 years it is still just as great. You can add or remo...
Shredded Cooling Memory Foam Pillow
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A weighted blanket helps me relax, and sleep deep. The general rule of thumb is to choose one that is 10% of your body weight. This is a cheap and good, option that is great to try, if you are not sure.
 Even if you go on to buy a more expensive or heavier blanket, this is still very much usefull. Fold it and put a pillowcase over it. Sitting with a heavy pillow on my lap or on my chest, really calms me when I feel very stressed. If you or any one in...
 Even if you go on to buy a more expensive or heavier blanket, this is still very much usefull. Fold it and put a pillowcase over it. Sitting with a heavy pillow on my lap or on my chest, really calms me when I feel very stressed. If you or any one in...
Weighted Blanket
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Keep them up around your forehead or, pull them down in front of your eyes to function as a sleep mask. These are great if you want to listen to music, ambient noise, or ASMR without disturbing anyone else. Â
New York times recommended these in their Sleep Headphone test.
New York times recommended these in their Sleep Headphone test.
SleepPhones - Wireless Bluetooth Sleep Headphones
Before Bedtime
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Valerian is known for its calming effects. Enjoy a warm cup of this to relax before bed.
Meta study and analysis on the effect of valerian root: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
Meta study and analysis on the effect of valerian root: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
Valerian Root Tea
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This works wonders for me, I take it 30 minutes before bedtime. If you've already tried it, and it didn't work, you may consider taking a different dose. Either lower or higher. People experience it's effects at different dosages.
The National Institue of Health has some info on who should or should not try it:
nccih.nih.gov/health/melatonin-what-you-need-to-know
The National Institue of Health has some info on who should or should not try it:
nccih.nih.gov/health/melatonin-what-you-need-to-know
Melatonin
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Zink has calming effects on some and is shown to aid in sleep. I personally have found this has an effect on me. Do not go buying the megadosis of Zink. More is not always better.Â
Zinks effect on sleep: ncbi.nlm.nih.gov/pmc/articles/PMC5713303
Zinks effect on sleep: ncbi.nlm.nih.gov/pmc/articles/PMC5713303
Zinc
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Blue light increases the time it takes to fall asleep, and decreases overall sleep time and quality. A blue light filter on your phone or computer can work wonders. It might look strange in the beginning, but you get used to it quite fast.
Remember Blue Light Filters In The Evening!
The Influence of Blue Light - NCBI
While in Bed
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These may look like a mini-bra, but fear not, they are way more comfortable. They block out all light, so you can sleep with your curtains open in the middle of the day, if that's your thing.
3D Sleep Mask
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This works if you enjoy some ambient sounds when falling asleep, or if you are trying to block out other sounds like construction work, snoring, traffic etc. Your phone will also probably work, but this is to avoid having to look at a screen after be...
White Noise Machine
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Silicone ear plugs can be molded to fit your ears and reused. Great for blocking out noise.
Moldable Silicone Earplugs, 8 Pairs
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This light gradually brightens when it is time for you to wake up. It is not bright enough to serve as light therapy for SAD, but works well for giving you a slow wakeup, combating sleep inertia. Great if you live somewhere dark, where the sun cannot...
Wake Up Light
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This is just a YouTube video with some nice rain sounds for you to try. It helps me relax and focus on something else than my thoughts.😊
Rain Sounds 40 Minutes
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Sleep as Android is an amazing free app from play store that tracks your snoring and movement during the night. For iPhone users there is an app called "Sleep Cycle", that is similar. Sleep as android can even wake you up, if you start snoring. You c...
Sleep as Android
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Smartwatches often come with sleep tracking. I would not use it on a day to day basis, to check if you are well rested. Rather see if there is some trends in your data, those periods of times you feel tired. Are you sleeping less? Is your heart rate ...
Smart Watch With Sleep Tracking (Versa 4, Fitbit)
During the day
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Use this in the morning, to tell your body its time to get up. Using this everyday in the morning can help in regulating your circadian rythm.Â
Light therapy lamps are backed by research for helping people with seasonal affective disorder (SAD), circadian rhythm sleep disorders, and a variety of other issues. Turn it on first thing in the morning, or during the day, to feel refreshed and awa...
Source:
journals.lww.com/jaapa/fulltext/2014/02000/seasonal_affective_disorder__is_there_light_at_the.3.aspx
Light therapy lamps are backed by research for helping people with seasonal affective disorder (SAD), circadian rhythm sleep disorders, and a variety of other issues. Turn it on first thing in the morning, or during the day, to feel refreshed and awa...
Source:
journals.lww.com/jaapa/fulltext/2014/02000/seasonal_affective_disorder__is_there_light_at_the.3.aspx
Light Therapy Lamp - 10 000 Lux
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Yes yes, you know this. I know its hard. But stopping caffeine intake at least 5-7 hours before bedtime can make a big difference. Even though you are no longer feeling the caffeine's effects, it may still be in your system, giving you a poor quality...Â
Remember caffeine can be found in tea (both green and black) and most soda waters. There is just as much coffee in a 20 fl. Oz Coke bottle as in a small cup of coffee.
Remember caffeine can be found in tea (both green and black) and most soda waters. There is just as much coffee in a 20 fl. Oz Coke bottle as in a small cup of coffee.
Stop Your Caffein Intake In Time!(Research Article, NCBI)