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Post by onwardandupward on Nov 2, 2014 18:57:11 GMT -5
I am using the time change (U.S.) to help me get on track with my sleeping. We turned clocks back an hour, which means I will be waking up "earlier," which is what I need to do in order to get to bed earlier. Wish me luck!
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Post by europegirl on Nov 3, 2014 5:18:22 GMT -5
larataylor I sounds to me that you are doing really well! WTG using the computer only in the living room, and usually waking up before 7 am that is AMAZING in my opinion! But, too bad about your winter depression... I have clinical depression but somehow I've felt fine for the last 3 months, but this weekend I felt the depression try to lure it's way back again...but thank God not as strong as before, and hopefully I'll get rid off it soon again! It did occur to me it could be some kind of winter depression too... I'll Google for "lizard light" onwardandupward I hope the time change will get you back on track. Here in Europe we changed the time last weekend, and it did help me. Yet now I seemed to have messed it up again. I'll be cheering for you! Bad news from me; I've been depressed and really messed up my sleep goals this weekend... I'll be updating for 3 days now, and it's all bad news. I guess I just "gave up" the night between Saturday and Sunday, I didn't even set an alarm and I just let myself sleep in...thinking I would wake up naturally around 9 am, and instead I woke up 10.10 am, and then felt so depressed that I didn't get up before 10.26... Grrr! Anyway, I intend to get back on track this week! font size="1"] TRACKING MY IMPROVEMENT FOR WHEN I GET UP IN THE MORNING (THE TIME I ACTUALLY PUT MY FEET ON THE FLOOR AND GET UP, NOT JUST WHEN I WAKE UP):- Thursday, October 9th: 09.15 am - Friday, October 10th: 08.55 am (20 minutes improvement ) - Saturday, October 11th: 08.37 am (18 minutes improvement ) - Sunday, October 12th: 08.30 am (8 minutes improvement ) - Monday, October 13th: 09.03 am (33 minutes of deterioration ) - Tuesday, October 14th: 09.25 am (22 minutes of deterioration ) - Wednesday, October 15th: 09.10 am (I'm now back at where I started...grrr...but it's still 15 minutes improvement from yesterday so I still get a goldstar ) - Thursday, October 16th: 08.55 am (15 minutes improvement ) - Friday, October 17th: 09.38 am (43 minutes of deterioration - terrible!! ) - Saturday, October 18th: 09.55 am (17 minutes of deterioration ) - Sunday, October 19th: 09.30 am (Way too late...but it's still 25 minutes improvement from yesterday so I still get a goldstar ) - Monday, October 20th: 09.13 am (8 minutes improvement ) - Tuesday, October 21th: 08.52 am (21 minutes improvement ) - Wednesday, October 22th: 08.39 am (13 minutes improvement ) - Thursday, October 23th: 08.30 am (9 minutes improvement ) - Friday, October 24th: 09.02 am (32 minutes of deterioration ) - Saturday, October 25th: 08.54 am (8 minutes improvement ) - Sunday, October 26th: 08.55 am ( Amnesty due to illness.) - Monday, October 27th: 08.30-ish, I am not even sure...? ( Amnesty due to illness, but it was actually still an improvement.) - Tuesday, October 28th: 07.35 am (55 minutes improvement ) - Wednesday, October 29th: 07.29 am (6 minutes improvement ) - Thursday, October 30th: 08.19 am ( Amnesty due to illeness/needing beautysleep for an important event, I deliberately put my alarm on 08.15 am. ) - Friday, October 31th: 08.40 am (15 minutes of deterioration ) - Saturday, November 1th: 08.45 am (5 minutes of deterioration ) - Sunday, November 2th: 10.26 am (101 minutes of deterioration HOW IS IT EVEN POSSIBLE? ) - Monday, October 3rd: 09.24 am (Way too late...but it's still 62 minutes improvement from yesterday so I still get a goldstar ) [/font]
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Post by larataylor on Nov 3, 2014 7:29:19 GMT -5
europegirl - thanks! Although I'd rather wake up all by myself at 6:00 feeling ready to tackle the day … being up before 7:00 every day is a vast improvement. I've done a lot of experiments with my depression, and the problem is that the experiments never have proper controls and only one subject, so it can be hard to know what they really mean! But looking back, I think a lot of things have worked well for me in the spring, and I thought that thing was The Answer -- but I think now that those things were helpful, but springtime itself was boosting me.
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Post by onwardandupward on Nov 3, 2014 9:18:56 GMT -5
I've done a lot of experiments with my depression, and the problem is that the experiments never have proper controls and only one subject, so it can be hard to know what they really mean! But looking back, I think a lot of things have worked well for me in the spring, and I thought that thing was The Answer -- but I think now that those things were helpful, but springtime itself was boosting me. I have suffered depression, have been diagnosed with multiple-source PTSD and GAD. I used to take a lot of medications - anti-depressants, anti-anxiety, pain killers, self medication with alcohol...but I no longer need to rely on these and don't use them. Therapy helped me manage my emotional responses. I made a discovery through self-awareness and therapy and learned to stop and listen to my emotions when they seem to veer away from what would be expected in a given situation. Through this process, I have learned that the emotional symptoms I experience this time of year are a clue that can indicate something much more significant than just a change of seasons. Many of the traumas I have experienced in my life happened during the months of September, October, December, January and July. When I can identify the trigger event, I can usually interrupt the pattern and make progress in my healing. Another big trigger discovery (taught to me by my therapist) has also been very helpful. Having suffered a very traumatic childhood and young adult life, emotions would come to the surface as my own daughter reached the age(s) I was when the traumas occurred. Knowing this has proved to be an important component to my healing process. Prayer has helped me as well, because I have learned that for the things I cannot change or resolve, I can give those problems to God and let go of them. My experiences may not be helpful in your specific situation, but I am sharing them on the off chance that something may resonate with someone out there who is struggling in the same way I have. Onward
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Post by larataylor on Nov 3, 2014 9:36:43 GMT -5
onwardandupward - Thanks very much! I love to hear what has worked for others, and I'm always open to new experiments in feeling better. I hadn't thought about traumatic times of year. The worst thing that ever happened to me was losing four family members in a car accident when I was five. That happened in March. The best thing -- the birth of my daughter -- also happened in March. And my birthday is in April. I feel lucky that my birthday happens in spring, which is an uplifting, young time of year. Maybe I'm lucky that my worst trauma happened in spring as well -- it's harder to be depressed in spring. I know there are some psychological factors in the fall … the year ending, the weather getting cold, with worries about heating the house, and another holiday season without money coming up … at least this year the house is clean and tidy.
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Post by lostchild on Nov 3, 2014 10:13:04 GMT -5
Didn't fall asleep until 12:36 p.m. Since computer was wonky I spent time after daughter went to sleep online studying and taking test to finish my classwork.
With my phone plugged in and in my hand I was able to get a lot done. I finished the economic review session last night.
Unfortunately not getting paid til 30th of October but needing the book four days before I am already behind the eight ball.
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Post by onwardandupward on Nov 4, 2014 0:23:23 GMT -5
I was not able to get to sleep last night until somewhere around four this morning. After about 3 hours of sleep, I worked a full day and came home exhausted. I am headed for bed right now, with a goal of getting 7 hours of sleep tonight. Trying to use the time change to my advantage, but I need to sleep for that to happen.
Onward
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Post by europegirl on Nov 4, 2014 4:11:12 GMT -5
Today was the first day I used my new silent vibrating alarm clock: www.amazon.com/Silent-Vibrating-Personal-Alarm-Shake-N-Wake/dp/B0027A573QI put it on my ankle (it's a bit too big for my wrist) and it really did work, it woke me up this morning, and it was more comfortable to wake up from my ancle vibrating than from the shock of my normal mobilphone tune! It's not 100% "silent" because you can hear the buzzing from the vibrations... If I would share bed with someone, maybe they would wake up from it too if there were light sleepers. However, this solves my fear of my wall-to-wall neighbors waking up from my alarm! So, so far; "yay"! However, I need more nights of trying this out to see if this vibration really will be enough to wake me up on days when I've had too little sleep etc... TRACKING MY IMPROVEMENT FOR WHEN I GET UP IN THE MORNING (THE TIME I ACTUALLY PUT MY FEET ON THE FLOOR AND GET UP, NOT JUST WHEN I WAKE UP): - Thursday, October 9th: 09.15 am - Friday, October 10th: 08.55 am (20 minutes improvement ) - Saturday, October 11th: 08.37 am (18 minutes improvement ) - Sunday, October 12th: 08.30 am (8 minutes improvement ) - Monday, October 13th: 09.03 am (33 minutes of deterioration ) - Tuesday, October 14th: 09.25 am (22 minutes of deterioration ) - Wednesday, October 15th: 09.10 am (I'm now back at where I started...grrr...but it's still 15 minutes improvement from yesterday so I still get a goldstar ) - Thursday, October 16th: 08.55 am (15 minutes improvement ) - Friday, October 17th: 09.38 am (43 minutes of deterioration - terrible!! ) - Saturday, October 18th: 09.55 am (17 minutes of deterioration ) - Sunday, October 19th: 09.30 am (Way too late...but it's still 25 minutes improvement from yesterday so I still get a goldstar ) - Monday, October 20th: 09.13 am (8 minutes improvement ) - Tuesday, October 21th: 08.52 am (21 minutes improvement ) - Wednesday, October 22th: 08.39 am (13 minutes improvement ) - Thursday, October 23th: 08.30 am (9 minutes improvement ) - Friday, October 24th: 09.02 am (32 minutes of deterioration ) - Saturday, October 25th: 08.54 am (8 minutes improvement ) - Sunday, October 26th: 08.55 am (Amnesty due to illness.) - Monday, October 27th: 08.30-ish, I am not even sure...? (Amnesty due to illness, but it was actually still an improvement.) - Tuesday, October 28th: 07.35 am (55 minutes improvement ) - Wednesday, October 29th: 07.29 am (6 minutes improvement ) - Thursday, October 30th: 08.19 am (Amnesty due to illeness/needing beautysleep for an important event, I deliberately put my alarm on 08.15 am. ) - Friday, October 31th: 08.40 am (15 minutes of deterioration ) - Saturday, November 1th: 08.45 am (5 minutes of deterioration ) - Sunday, November 2th: 10.26 am (101 minutes of deterioration HOW IS IT EVEN POSSIBLE? ) - Monday, November 3rd: 09.24 am (Way too late...but it's still 62 minutes improvement from yesterday so I still get a goldstar ) - Tuesday, November 4th: 08.58 am (26 minutes improvement )
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Post by onwardandupward on Nov 4, 2014 9:40:30 GMT -5
I am happy to report a small victory! I went to bed at 11:40, fell right to sleep, and slept for 7 hours! I snoozed the alarm for about 30 minutes, which I wish I had not done because it means I have to rush a bit, but overall, it is a good thing! Planning to get to bed by 11:15 tonight. Yay!
Onward
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Post by larataylor on Nov 4, 2014 12:46:16 GMT -5
Yay for small victories and things that work!
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Post by shabbychic on Nov 5, 2014 14:20:09 GMT -5
Not sure what's going on. I seem to be sleeping a lot lately, or anyway spending a lot of time semi asleep and semi awake. Last night I was tired and didn't do much, got to bed and sleep at 10:30ish. Got woken up at 11ish by DS's dog jumping on me. Back to sleep. Woke up at 2:30. Not sure what woke me up. He uses headphones but he occasionally responds vocally when something bad happens and that might have been what woke me up. Or a neighbor getting home or something. Back to sleep. 5:30 my alarm goes off. That's what time I really want to get up. Laid around in bed periodically going back to sleep and waking back up until 8! So I'm spending a lot of time in bed but not sleeping well.
I think part of the problem is I haven't been using my CPAP. The mask and plastic parts need to be replaced. They're funky. And a part fell off the mask and got lost so I can't use it. I need to call the people I got it from right now.
I used to have the coolest alarm on my old phone. It was a ringtone called "Evolving Water." It started out like ocean waves and a faint seagull or distant fog horn. It gradually got louder and the fog horn became an obnoxious buzzer. I got so the first little "Sshhh" of the waves got me up.
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Post by europegirl on Nov 6, 2014 5:30:10 GMT -5
I'm updating for 2 days now with 2 goldstars *happy*. I've actually had some issues falling asleep the last 3 nights, but I've really forced myself to get up early still (yes, 08.36 am is still "early" for me, even if 07 am is my long-time wake-up-goal)... My new silent vibrating alarm clock has done a good job waking me up the last 3 mornings. Good luck to everyone else in this thread on their sleep rhythm too! TRACKING MY IMPROVEMENT FOR WHEN I GET UP IN THE MORNING (THE TIME I ACTUALLY PUT MY FEET ON THE FLOOR AND GET UP, NOT JUST WHEN I WAKE UP):START DAY: Thursday, October 9th. START WAKEUP-TIME: 09.15 am. I've updated every day since... A goldstar means improvement, a means "deterioration", Amnesty means that I allowed myself to sleep longer (due to illness, needing extra sleep for an important event etc). 09.15 --> 08.55 am --> 08.37 am --> 08.30 am --> 09.03 am --> 09.25 am --> 09.10 am --> 08.55 am --> 09.38 --> 09.55 am --> 09.30 am --> 09.13 am --> 08.52 am --> --> 08.30 am --> 09.02 am --> 08.54 am :.star:: --> 08.55 am Amnesty --> 08.30-ish --> 07.35 am --> 07.29 am --> 08.19 am Amnesty --> 08.40 am --> 08.45 am --> 10.26 am --> 09.24 am --> 08.58 am --> 08.41 am --> 08.36 am
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Post by lostchild on Nov 7, 2014 0:54:03 GMT -5
In bed at 9:52 took melatonin and extremely tired. Didn't get much sleep last night and napped during day but it didn't help!
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Post by lostchild on Nov 7, 2014 9:03:13 GMT -5
Still didn't fall asleep until 11:30 or thereabouts awake at 5:30 a.m. but that's improvement. No needing sleep headache this a.m. so I can get work done. Head hurt so bad even with naps no schoolwork done yesterday.
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Post by onwardandupward on Nov 7, 2014 9:24:21 GMT -5
Up to three nights in a row of getting good sleep after starting the week off poorly. Feeling better, and making sleep a priority is helping. I am still not committing to bed until after 11:30 most of the time, and my goal is 10:15-10:30. There are no TV programs I am hooked on at night, so I should be able to eventually reach that goal.
Onward
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