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Why Can’t We Fall Asleep?

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Re: Why Can’t We Fall Asleep?

#11

Post by thirdsun »

jrapdx3 wrote: post #5
wodenokoto wrote: post #4

Does anyone know what the cognitive behavioural therapy the article refers to is? I know what it is in general, but how does it relate to sleep?

One important part of CBT for sleep is education about "sleep hygiene". This is the set of optimum behaviors or practices that promote sleep. Salient elements include establishing and maintaining a suitable sleep schedule, especially arising at a consistent time. "Winding down" well before bedtime, and minimizing light exposure in the evening will be helpful. IOW turning off light sources at the right time is encoura…

I can't say how effective it is from a scientific perspective, but since it will be mentioned at some point in this discussion I might as well bring it up now:

F.lux has become an essential tool for me. It changes the color temperature of your monitor, reducing cool/blue light and replacing it with warmer tones, which should helps getting good sleep. It does for me at least. Wish it was available for nom-jailbroken iPads though.

Re: Why Can’t We Fall Asleep?

#13

Post by bauc »

m_fayer wrote: post #10

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asl…

I use flux and have found it beneficial, I tend to sleep better since using it. It's made me more aware of the affects of light on sleep.

What app are you using on android?

Re: Why Can’t We Fall Asleep?

#14

Post by ikurei »

bauc wrote: post #13
m_fayer wrote: post #10

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asl…

I use flux and have found it beneficial, I tend to sleep better since using it. It's made me more aware of the affects of light on sleep. What app are you using on android?

The only flux-like app on Android I know of is Twilight[0]. I've been using it for longer that I can remember and I have no complains.

[0] https://play.google.com/store/apps/details?id=com.urbandroid...

Re: Why Can’t We Fall Asleep?

#15

Post by ikurei »

nomercy400 wrote: post #12

Is the blue light bothering you? - Windows/Linux: f.lux - Android: twilight

For Linux I had much more success using Redshift that flux.

I can't quite remember what flux was missing that Redshift had. Does flux have an indicator on the notification/indicators area?

Re: Why Can’t We Fall Asleep?

#16

Post by mikehawkins »

m_fayer wrote: post #10

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asl…

Great recommendation - I immediately spotted the point about blue light, but wasn't aware of high quality sleep apps that help address the problem. Looking forward to trying your guys' suggested apps.

Re: Why Can’t We Fall Asleep?

#17

Post by txdv »

m_fayer wrote: post #10

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asl…

there is also gtk-redshift for linux which is a small tray menu for redshift, a command line equivalent for linux.

That being said, since I started using redshift, I usually go to sleep at 12 oclock. I used to do late hours before.

Re: Why Can’t We Fall Asleep?

#18

Post by spuz »

It's interesting that the article mentions the importance of not disrupting the body's natural ability to produce melatonin but does not mention melatonin when talking about sleep medication. As far as I understand artifial melatonin actually increases REM sleep, does not trigger sleep walking and can be taken for longer than a week. In my experience it does increase the intensity of dreams which could be a negative side effect if you are prone to nightmares. I went through a period of poor pre bed habits - staying up late, using my phone and not taking the time to unwind and I would take .75 mg of melatonin right before going to sleep in an effort to 'correct' for my bad habits. I would not recommend this as a lifestyle at all but if you have to rely on medication, melatonin seems to be one of the more effective sleep aids out there.

Re: Why Can’t We Fall Asleep?

#19

Post by ionised »

m_fayer wrote: post #10

I'm surprised the article mentions the blue light problem and devices but does not talk about flux, it's a little app that shifts the color temperature of your display to match what you're supposed to see at your location given the time of day. So, after sunset your screen basically turns orange. Although it's a bit annoying and takes some getting used to, I've tried it on and off and whenever I'm using it I fall asl…

F.lux is great.

I agree that the shift towards red light on your monitor is weird at first but after a short while you get used to it, and your monitor starts to look very weird without it.

Re: Why Can’t We Fall Asleep?

#20

Post by marak830 »

ikurei wrote: post #14
bauc wrote: post #13

Earlier quoted context omitted.

I use flux and have found it beneficial, I tend to sleep better since using it. It's made me more aware of the affects of light on sleep. What app are you using on android?

The only flux-like app on Android I know of is Twilight[0]. I've been using it for longer that I can remember and I have no complains. [0] https://play.google.com/store/apps/details?id=com.urbandroid...

Thanks ill try this one out.
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