Tag: nap

Apps for Naps

Apps for Naps:

THESE ARE ALL FREE (with options to upgrade, cause that’s how apps work)

Calm: The only app I actually paid for. This app has tons of music, meditations, and sleep stories to help with insomnia. I believe the free version had three or four sleep stories, and some basic meditations as well as “The 7 days of calm,” a week-long series of guided meditations focused on relaxation.  It keeps track of your statistics and has a variety of background moving images with sounds you can choose to activate or not. I tried the free app for about a month and really loved it! It quickly became an integral part of my night-time sleep ritual.  Finally, I made an investment in my well-being and bought a year-long subscription.  Totally worth it. The meditations are organized into categories such as ‘relationships,’ ‘calming anxiety,’ ‘forgiveness,’ and ‘deep sleep,’ then time, and most of them are guided – great for a beginner like me!  They also have many 7-day programs on different topics: ‘7 days of managing stress,’ 7 days of gratitude,’ ‘7 days of self-esteem,’ and more!  The sleep stories are awesome! They have a variety of readers reading a variety of types of stories of variety of lengths in soothing voices.

My favorite non-fictions are “Blue Gold,” a story read by Stephen Fry about harvesting lavender in France, “Scotland’s Hidden Hideaways,” a history of the bothies (free adapted shelters for hikers and travelers) of Scotland read by May Charters (yes, she has an accent!), and ‘The Sequoia,’ a nature essay about the Sequoia tree written by John Muir!  My favorite fiction sleep stories are many! They have Greek myths, childhood favorites, fairy tales and more! The Dragon Tamers by Edith Nesbit is my favorite new story!  I even bought her biography! But I am almost too into the sleep story to be able to fall asleep! Fortunately, the app provides a vast range in level of monotony.  There’s one story that is just the British shipping forecast.  “Dr. Orma’s Sleep Science” is also a great non-fiction one to listen to when your especially frustrated about sleep – it reassures you and dispels common myths about insomnia.  This app really makes me feel better about the time I spend in bed, not sleeping.  Because I am meditating during that time, I can see that I am accomplishing SOMETHING.

Relax Melodies – This app has a free 5 day meditation program to help you manage your sleep better and stay asleep longer so you wake up well rested and energized.  It teaches you about the benefits of meditation and each 10-minute meditation is designed to guide you to sleep.  There are a couple other meditation programs on this app that provide you with the first few free as well.  You can create your own custom combination of relaxing sounds to lull you to sleep and set them on a timer length of your choosing.  I didn’t know there were types of noise other than ‘white noise,’ but apparently there exists ‘pink noise’ as well as ‘brown noise?’ (Sounds gross…lol)  The melodies included are fairly simple and repetitive, but they get the job done.  They also include isochronic tones and binaural beats if you’re into that.

Atmosphere – An app to customize your atmosphere, this helpful tool provides a variety of sound options organized by environment.  So you can choose to hear rain as it sounds on the beach, in the forest, in the city, etc. You can also import your own sounds, program favorite combinations, and set the timer for whenever you want.  Like Relax Melodies, this app also includes binaural and isochronic sounds that are supposed to help reduce stress and anxiety and stimulate creativity and mental clarity.  There are some unusual sounds – who wants to fall asleep to the sound of construction, sirens, or a rooster? But hey – whatever floats your boat!

Sweet Sleep – This is another free app for your phone and/or tablet that plays soothing sounds and music. My favorite is ‘lullaby of the forest’ combined with ‘gentle rain’ and ‘morning beach.’  You can customize melody/nature sound combinations, adjust the volume of each one in your mix, and set them on a timer.  This app has somewhat more variety in music choices, which is nice.  And they are less repetitive as well in addition also too.

Forest – Not specifically for napping, but if one of your sleep-related obstacles is your phone, this can definitely help. Basically this app helps you reduce the wasting time on your phone, keeping you focused and in the present..  I tend to just browse or play games on my phone at night when I should be trying to sleep.  And we all know electronic devices are supposed to be a no-no at bedtime! With this app, you choose an amount of time to commit to being phone-free and you plant a ‘tree.’ As long as you leave your phone alone during this time the tree grows and flourishes.  But if you interact with your phone, your tree dies 🙁 and your forest is ugly. With your rewards you can buy fun trees shaped like octopi, or made out of candy, or with awesome treehouses in them.  ALSO, If you plant enough trees in your forests, the app is partnered with a tree planting organization that will plant a real tree! (Alas, I’m not focused enough for that yet…) But it is also a great way to commit to focusing on getting daily tasks done, studying more efficiently, working, etc.!

zzzzzzzzzzzzzzzzzzzz….

I Suck at Meditating

But I still try to do it.

You know when I thought about the topic for this blog?

WHEN I WAS SUPPOSED TO BE FREAKING MEDITATING.

Right now, I’m primarily using this app called ‘Calm,’ which is not that bad.  The free features are perfect for a beginner like me to keep busy I mean CALM.   After a couple of weeks, I decided to actually pay(!?!?) for the whole app, and I’m surprisingly glad I did.  There are  meditations for everything.  And for each category, you can choose what length of time works best for you.

My favorite feature is the sleep stories.  They’ re just someone reading a story in a soothing voice.  Sometimes it’s super boring.  Sometimes it’s a metaphor.  Whatever.  They’re great.  There’s one non-fiction one that I have never been able to stay awake through!  And there’s one fiction one about how cats basically came from dragons! LOVED IT!

Here’s some more information about meditation!

Meditation 101:
http://aboutmeditation.com/beginners-guide-to-meditation-tips-benefits-techniques/
More about meditation:
http://www.aboutmeditation.org/
If Ron Swanson can meditate, so can I.
Ron Swanson Meditates

It’s Simpler To Be a Sim

Pretending to be a sim is a great way to assess your mood when you feel like crap, but are having a hard time figuring out why. You know those needs bars in the game the Sims?  When you get really overwhelmed, think of those and how you would deal with them in the Sims.  You evaluate where you are in each category – are you in the green?  Or is the bar red with that arrow to the left?  Identify the problem areas and fix them in order of easiest-hardest.

S – Self-scan :

Think of each need category and assess your level.  It helps to ask yourself questions more like; “When did I last eat” rather than, “Am I hungry.”  Sometimes you don’t know why you feel the way you feel, or what needs the most attention.

I – Itemize improvements:

Think of how you can fix each problem area and then organize your plans to get back in the green in a way that makes sense to you.  Usually that’s easiest to hardest, but sometimes you start with the category that is the MOST RED.  Sure, you might be in the kitchen with a snack on your way to your mouth, but if you’re about to pee your pants, do that first. (please).

M – Manage momentum:

I guess that’s a fancy way of saying just do it.

  • Bladder
    • Easiest fix. GO POTTY!
  • Hunger
    • Eat something. Too hard to decide or to make something? Fruit and string cheese are my go-tos.  Just stick it in your mouth.  It’s also handy to prepare by stocking up on super easy meals for hunger emergencies.  My emergency meal is Yakitori chicken and fried rice from Costco.  It’s yummy, hot, and takes three minutes in the microwave.
yummmmmmmm
  • Hygiene
    • Take a shower – you stink! Too hard to stand up? Sit down in the shower.  No rule says you can’t.  (I call it a shather). Or take a bath.  Still too much work?  Wash your face.  Brush your teeth or hair.  Invest in those make-up removal wipes for when even that is too hard. Been wearing the same clothes for three days? Change ’em!
  •  Energy
  • Fun
    • Do something you have fun (or used to have fun doing).  See a movie, hang out with friends, play laser tag. If you’re thinking, “Ugh… FUN. What even is that?”  Just take baby steps. Youtube ‘unlikely animal friendships,’ or ‘kitten derp.’ Play your favorite cheerful song.  Just take three minutes and listen to it. Or if you feel able and spritely, move your body WHILE you listen to it! Dance parties are high energy, but you can handle it for ONE song maybe, right?  It might be helpful to make a note whenever something you do makes you even a little happy.  Then you can refer to it when your fun meter is especially low.
      • This is one that helps me:
  • Social
    • Yeah, yeah interact with someone.  (This is especially tough if you are an introvert, like I am.) You may hate the idea of it, but your hate will probably lessen if you are actually doing something with someone else.  Hang out with friends, go to an event, talk to someone for just 5 minutes.  You don’t really want to see any of your friends?  Okay, just leave the house and have a random positive interaction with someone – anyone.   The best way to do this is with someone in customer service – it is LITERALLY part of their job to try to connect and be nice to you.  Go grab a coffee and remember to smile at your barista and say hello, please, and thank you.  If that’s too long of an interaction, then try complimenting someone on something.  It doesn’t really matter what (well, don’t be offensive).  You don’t even have to particularly believe it.  As you’re passing a stranger, just pick something about them, and then say you like it.  Like, “Hey – cute shoes!” It takes three words.  Two if you leave out, “hey.” Minimal effort, you make someone else feel good, which will in turn make you feel good, and LOOK you had a social interaction! Congratulations!  Your bar is moving towards the green! If even leaving the house is unthinkable, invite someone over.  Specify that you might be in your pajamas. Can’t even bear the thought of being in the company of another human? Cuddle up to your pet or hug a stuffed animal.  Reach out to people you care about via facebook, email, chat, whatever.  Send someone a text letting them know you’re thinking about them.  Even something that small can cheer you up. Try not to neglect your important relationships.
  • Comfort
    • Here’s where naps can come in handy yet again. Find your softest blanket and warmest slippers and snuggle on the couch with some mac & cheese and your favorite book.  Pretend you’re a human burrito.  Take a hot bubble bath and use that special body wash.   Treat yo’ self to a mini-spa experience!  If you’re like me (and many other ladies), you have mysteriously accumulated a ton of miscellaneous body lotion.  Get rid of it – slather it on your body.  Paint your nails while watching a silly rom-com.  IDK… what comforts YOU? Do THAT.
      • *but be careful with eating TOO much food, or relying as food as your primary comfort tool.  This can often backfire and make you feel worse, guilty, and bloated.  After you eat some comfort food, and you find yourself wanting more, try to ask yourself, “Am I hungry?” Then wait 20 minutes before getting more.
  • Environment
    • Where are you?  Or where do you go often?  Is it pretty? Calming? Comforting? Or…is it a source of anxiety, annoyance, and distress?  Make some changes. Ok, so you can’t afford to move to a better apartment or quit your job.  But you can move furniture, clean, paint walls, and declutter! Can you spruce up your office space in any way?  Add a cheerful plant or cozy seat cushion? What can you do?  LOTS! But… Baby steps again. Think about what specifically you don’t like about your environment and start there.  Start small.  For example, my bathroom had looked the same since we moved here, and I was tired of it.  I didn’t want to go in there.  To me, it was just a boring reminder of how stupid the past was. It was uncomfortable, crowded, and boring.  I thought the shower curtain was ugly.  So I bought a new shower curtain.  I changed those cabinet knobs that I hated – from functional and boring to FUNctional and pretty! I even bought a special, very soft bath mat because I hated stepping on the cold tiles!   (It was THIS and I LOVE IT! SO SQUISHY AND BEAUTIFUL!) But you don’t have to spend money to change your environment – use what you have! I hung up art that was cheerful and fun.  I got rid of clutter and moved things I didn’t use everyday to some decorative storage bins.  I fixed the broken shelf and folded the towels.  Each small thing you do to improve an environment you’re not happy with is a step in the right direction.  Even if your environment problem seems too big to solve, try doing just one small thing that makes it a little bit better.  You wish it were sunnier in Washington?  TOO BAD – haha! But you can get a light therapy lamp, take vitamin D, plan vacations to sunnier climes, make sure you get outside every day, move heavy furniture away from your windows, get stronger lightbulbs, find things you love about the rain.  Appreciate and make the most of each blue sky!

Just beware of swimming in pools with no ladders!

If I Don’t Sleep Well Tonight…

I will be mad.

I couldn’t sleep all last night, no sleep for me.  Which was dumb, but whatever. Fine. Sometimes it happens. I abandoned even trying and actually got some stuff done, which was cool.

But then, disaster struck!

At around 10:00 a.m., I was thinking… “I dunno, maybe I’ll spend today primarily dozing.” But first, I was jammin on my planner when I discovered (GASP!) that the online class (the one I’m actually *interested* in) I thought started THIS Wednesday actually started LAST Wednesday.  uh oh….I don’t know how to work the website, what the requirements are, or what’s expected … I don’t even have my books yet!  So, after a brief panic attack I had to suddenly restructure my whole day.  Gone were plans to play games with friends and take leisurely naps and work on all those fun, creative projects…  I figured out the website, and got the general idea of what I was going to have to complete by 11:59 TONIGHT, and then took a 2.5 hour nap.

After I woke up, I completed the first part of the first lesson pretty easily – syllabus review, introductions, don’t plagiarize, blah blah blah.  But when I posted my first required discussion board post, I saw that the time stamp said 6:56 PM. Uh…. whhuuttt…? It’s like… 3:56 PM.  OH CRAP.  This school is in Pennsylvania and APPARENTLY we’re adhering to their stupid timezone.

MORE STRESS.  MORE PRESSURE. ACK ACK ACK.

Well, long story short, I finished this weeks lessons and assignments in time.

I guess the lesson is that sometimes unexpected pressure/stressers can actually be highly motivational and conducive to efficient planning, productivity, and accomplishment. PROOF!

Sometimes…