|photo courtesy of Pixabay|
Historically, I am generally exhausted. I quickly fall asleep each evening. I would occasionally have some insomnia caused by particularly concerning things happening at work or because I am a light sleeper and I have noisy neighbors. Sleep hygiene is something I'm familiar with but had not been something I've had to be particularly focused on for myself - until now.
Sleep Hygiene is another way of saying good sleep habits. It is often the topic of discussion in my work. No matter the age, most humans benefit from getting sleep that is long enough and deep enough.
The CDC gives tips for better sleep here. Not all of those tips work well for everyone. But I've included the list because it is a great place to start thinking about what might work for you. For example, I'm such a light/anxious sleeper that for decades I needed the television to be on as a background noise to cover any outside noises that would wake me and prevent me from falling back to sleep. As a rule, it is recommended to remove electronic devices from the bedroom. Including the television. But in my case a television has been helpful. Not every sleep hygiene tip will work for every person. But that list includes great things to consider.
Wow. I've been hit with major insomnia during this stay-at-home time period. I was trying a variety of things with very limited success. Even my trusty television as white noise was suddenly a distraction and it was keeping me awake.
Stretching, doing yoga, and meditation before bed helped. But not enough.
Then I discovered the sleep timer and meditation videos on my smart tv.
I find a relaxing video on YouTube and start it. These videos are created on loops so the same thing runs for many hours at a time. I then set the television sleep timer for 90 - 120 minutes (which is enough time for the neighbors to settle down). The video lulls me to sleep and the tv eventually turns off. I remain asleep and have noticed that I'm getting a much more restful sleep. I'm waking up refreshed in the mornings.
Types of Relaxing Videos for Sleep
There are many types of meditation and relaxation videos to choose from. Far too many to list here. I tend toward the thunderstorm or rain/wind chimes sounds. Additional themes are:
- meditation chants
- talk/guided meditation
- Native American flute music
- what I generally refer to as "spa music"
- a crackling fire
- and much more
Some of the videos have one photograph as the visual. Others have a black/blank screen (which would help if light in the room keeps you awake). And still others have scenes with some movement such as raindrops falling, lightning flashing, or scenes that have some very minimal movement added digitally. I like the videos that show the rain drops.
As examples, I am including my two favorite relaxation videos. You may find that these are not helpful to you. That's okay. There are plenty of others to choose from.
Rain and Wind Chimes:
Rain and Native American Flutes:
Swamp Sounds at Night (in this video, it is the visual that relaxes me. I enjoy the fog and the smoke from the chimney. Others may find this particular video a little on the creepy side):
I am not a tech-nerd. Far from it. I usually do not replace any of my electronics until they are so out-of-date that they no longer work properly. But I purchased a smart tv and LOVED it so much that I bought a second one for the bedroom. The two televisions are different brands, therefore they have different apps. But both allow me to watch Amazon Prime and Youtube. It is the wonderful new technology that allows me to watch these relaxing videos while in bed. You can read my smart tv review here.
Our BarbRad has written about the things that help her get a good night's sleep. Among other things, she finds that a sleep mask is very helpful. Barb gives extremely good tips about finding an effective sleep mask here.
Don't have a smart tv? Or a television in the bedroom? There is a large selection of video and audio relaxation selections on Amazon. There are just a few:
FOLLOW US ON: