Are You Tired of Feeling Tired? 3 Ways to get a BETTER Sleep | Clutterbug Podcast # 200
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- Опубликовано: 7 дек 2023
- Are you tired all the time? Do you feel like you're not getting enough sleep?
In today's podcast, I talk about how getting a good night's rest can make a huge difference in your day-to-day life, including the state of your home. I share three simple and effective tips to help you sleep better and wake up feeling refreshed. Stop feeling exhausted, and start getting the restful sleep you deserve!
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68. The one thing that has helped is listening to a sermon. The Pastors voice is soothing.
❤ Cas, personally I am greatful to you when you talk about thing’s other than organization though I love ur organizing videos, because YOU honestly do make a difference in our lives!! Please Cas, don’t ever leave us!!! ❤
Would you be interested in doing a video about digital clutter and the types we need to keep on top of?
And possibly a separate video on the even more hidden types of clutter - e.g. psychological, emotional, time/schedule clutter, etc.?
This is a brilliant idea!
"How To GYST" (Laura) includes these topics and has a few videos on them already if you can't wait 😊
Don’t forget how much your ADHD has an effect on your sleep also. It’s harder for us to shut our brains off and we usually have poor sleep hygiene.
A gentle nighttime stretching helps me feel less sore in the am and I have been using the Endel app to help me fall asleep. It works really well with my ADHD and I fell asleep faster and sleep so much better since I’ve been using it.
Studies have also shown that children with ADHD have delayed melatonin release by up to an hour, and adults have delayed melatonin release by up to THREE hours. Many of the things Cas is describing, like altering the light levels, etc, help bring on that trigger during the (northern) winter, but during the summer it might be necessary to supplement with LOW doses of melatonin in order to keep to the schedule that society has forced on us. Definitely something to talk over with doctors for those of us blessed with entertaining brains.
Hi Cass, It's Saturday morning at Germany now. I LOVE the podcast. My biggest struggle to fall asleep is the phone. Lately I stopped watching TV and the phone for 2 days. So far I'm doing good with the challenge. Thank you for the help.
Your podcast are so calming , I love them. I listen to you while I cook or while I am driving ...
Hi Cas. I can confirm that the steps that you talked about can dramatically improve sleep. As someone who suffered from insomnia from my late teens and then got diagnosed with a few health conditions, I had also fallen in a poor sleep routine. I was desperate to change but didn’t know how. I listened to a Sleep Hygiene expert (I think it was on Lewis Howes’ ‘School of Greatness’ channel) a few years back and he talked about all the things that you mention. So, I did everything that he suggested (as he could back it up scientifically) and, over a period of weeks, I began to sleep better and wake up feeling more refreshed. A few years later and I no longer see myself as a ‘night owl’ or insomniac ( even though I still have the occasional poor night) and, despite now being menopausal, I can sleep better than I have since my teens! So, give it a try, I really hope that it helps you as much as it has helped me 😊 Be well, Sally 🌹
I get into bed 30-60 minutes before I want to fall asleep and relax there. If I relax in bed, I often drift off to sleep while listening to music or an audiobook. I find that if I relax on the sofa, say, and then get up to go to bed, I'm wide awake by the time I'm there and my brain is whirring, and it takes time to relax again.
You crashed it again Cass with another foundation piece. It has been said that our nation is one of the most sleep deprived in the world. Recently, I became sick and sleep very quickly became my best friend. The body takes its time to cycle out of illness. And I also realized, particularly during the winter time how amazing sleep is for regeneration and deep healing. Put whatever on the to do list and make sure sleep is on it also and we will all have a much better holiday season. Thanks again for your insights.
Cass, buy some flax seed and put in a salt grinder. Grind it up and put it on your food at least one meal a day. You wont taste it but it slows down and can stop the hot flashes. It’s the only thing I found that really works.
And turmeric on another meal. It helps with the aches and pains. Takes down inflammation.
My mum ate porridge every morning, made with soya milk. She sprinkled ginger, turmeric and cinnamon, and a bit of honey on the top. She swore by it and basically referred to it as her natural HRT 😅
I'm a big fan of herbal remedies (ones that actually work, not all the woo) and food as medicine, so will be trying it in a few years myself for sure!
I have had a night time routine for quite a while. I did change one thing though a few months ago. I got a night light for my bathroom so when I get up in the middle of the night I don't have to flip the big light on. I find that it makes me fall back to sleep a lot easier with just the night light on
Needed this - I have had chronic insomnia for well over 20+ years. I’m lucky if I get 4 hours of sleep nightly. In fact, last night it was 3. Always looking for options & praying for something to work. Thank you Cas 💜
Your reaction to journaling and the comparison to eating salads too: priceless 🤣🤣🤣
You are so wise, like a big sis giving life lessons from learned experience.. I'm so grateful ❤
Oh Cas, you are so funny up there in Canada sleeping at 72. We live on the Central Coast of California & it was 31 degrees around 7:00 this morning. We don’t have much insulation & I can’t remember if it was in the 40s or 50s in the house, but it was cold.
Before we go to bed, we heat between 64-68 & then turn off the heater.
We wear long underwear. Two layers on the bottom & four layers on top including an extra large warm fleece. Wool socks. Last night four hats…I look like a gnome.
We are very comfortable. We use sleeping bags, heavy blankets & down.
You can save on heat. Just don’t let your pipes freeze & make sure you are dressed warm enough because you can get hypothermia at 64 degrees.
I always tell my kids that knowing and doing are two different things... just because you know something needs to get done doesn't mean you're going to do it! 😊
WOW! I tried the relaxation steps Saturday night. No phone, warm milk, didn't read, but told my 70-pound dog a story as we cuddled together. Woke up 8 hours later (with nightly potty stop) and started on my office. My thought processes were definitely clearer.. I was solving little problems as I went along. Loved it! Got a good enough start that I was able to pick up where I left off on Monday. Hooray for sleep!
I’m tired because of work. Some people are so relaxed and have time to visit and I’m running around ragged.
opps it's 12/24 a.m. I dimmed the lights but I'm on the screen watching you. I will try this for a week. I'm in thanks for the tips. xo lori
I was definitely meant to watch this. I have a hard time going to bed early. I tend to be a night owl. Thank you so much for doing this video.
I'm at the tale end of my 40's. Those aches and pains are no joke! Oddly, I've found that doing light weight training a couple of times a week, consistently, REALLY helps with those pains. I can spend all day on my phone, and then lay down in bed, and I'm asleep in 5 minutes. My wife however... HOURS in bed before she falls asleep. She hates me. :)
Seriously - how are you in my brain - every video is SPOT ON what is going on with me. That’s so wild
We don't allow more technology than a clock or my smart watch in our bedroom anymore and it's truly helped.
I was tired for about 4 months. It steadily got worse. It ended in an afternoon where I couldn’t catch my breath. Turns out I have blood clots in my lungs. I spent a week in hospital getting blood thinners and insulin injections!! So please be aware, don’t accept that a little iron or return of CFS or simple things that should fix it will. If there aren’t quick or easy fixes then see your doctor please. I have something called non-24 hour sleep-awake syndrome. Just more fun to deal with. Be well Cas.
That sounds boring. That's the point! 😆
Thanks for this realization!
I've been wanting to read before bed for a while, I know it could help, but yeah, cell scrolling is easier... a half hour is doable, I'm in! Also, I'm getting a new mattress soon! 55 and sore is my natural state 🙄.
Have been so pleased to listen to you for years now. You were always that reality check I needed back in the day of the Martha Stewart expectations. Anyway, you should give us a visit. As a transplanted Canadian over in Norway, we have no heaters in our upstairs bedroom - the bathroom has a heated floor and the upstairs is warm from the chimney breast (that is our main source of heat). Anyway, my husband sleeps with the windows open. Last week it was -20C. So the kids and I use hot water bottles under our duvets before bed. That, plus the warmest feather blanket IKEA makes for a nice cozy nights sleep. 💜
Pray as family is important. We do it every night and help my kids to relax. 🙂🙏🏼
I have my mojo after a good snooze! 💖
Cas, I am so happy I found you a few weeks ago! I have vegged out on your videos and podcast. I have really grounded myself in decluttering things with " is it serving me"? Question.
We could read our evening Bible Scriptures
Hi Cas, Talk to your doctor but the “sore and stiff” symptom is VERY tightly correlated to oestrogen deprivation ie. menopause/perimenopase. HRT May be worth considering. It can make a huge difference ( but comes with its own side effects unfortunately). Hope you feel better soon. :)
We have an extra firm mattress that is over 10 yrs old. Couldn’t afford a new (larger) bed, so we just added a mattress topper for around $100 and it changed everything! No more shoulder or neck pain 🥲
We were low in Iron and vitamin B12 not tired now. Dr did blood tests and made a big difference
Watching this at 3:14am due to eating the wrong thing before bed 😅 Great video, much needed 😬
Premenstral dysphoric disorder is what I had. It’s amazing because it can make you into someone you’re not. Progesterone drops also caused me to have really bad postpartem depression. I wish I had understood more about it because my daughter was a preemie and the P drop caused me massive depression during pregnancy. It would’ve been a good sign and could’ve maybe been a warning that she was gonna come early. She wasn’t overly early and came out screaming so no problems, but looking back I can see all the issues as they were about to happen. I do wonder how many people with major depressive problems are actually progesterone sensitive.
Ok. I’m in Thank you for the reminders💕💕💕
Me watching with an 8 week old baby to nurse and take care of 🤪
As I'm listening to this at midnight 🤦🏽♀️ but, I did clean my toilet, sink, countertops and mirror. Thanks for all your chats 💓
Love your sweatshirt.! I work the overnight shift, I will try...txs😊
Thank you Cas as always for your help and advice. Sleeping is one of my biggest issues. I have fibromyalgia and osteoarthritis and a few other illnesses which really doesn't help with sleeping. I'm going to try the no tech 30 minutes before bed and try and find a night-time routine
I so needed this video! I'm like that old meme nowadays: "Im not an early bird... Or a night owl... I'm a permanently exhausted pidgeon" 😅
67 farenheit, that's the temperature that we have in the house all the time.
Upstairs in the bedrooms, it's colder.
We also sleep with the windows open a little.
63 F is what I set my temp at night....66F during the day. Ahh great sleep! I also find that cooler temps in the house makes me wanna get up and get work done! I too have Hashimoto's. It is an autoimmune thing. I wish I could afford new mattress or topper. I wake up with sore hips depending on which side I sleep on. I have a cool gel memory foam mattress hanging out in my Walmart cart.....just waiting until I can afford it. I have to be the one weirdo that turns on my tv, set the timer for 30 min for sound, turn on my side away from TV and am out within 10 min tops. I never hear it turn off either.
Sounds lovely to sleep in the cold, but having to get out of bed to go to crying kids is torturous when the house is cold. I actually turn the heat up at night due to that!
I set a timer on my audiobook and always fall asleep before it goes off. I just re listen to that chapter during the day so I don’t stress about missing a key plot point. I have terrible tinnitus and need that distraction to fall asleep.
Yes, I agree with going to good doctors for more info, because it wasn't until I was 32 that I finally forced the doctors to take me seriously & after testing, turns out I have NARCOLEPSY, & that'sss why I NEVER felt refreshed?! 🤦😭😂 So now I'm on the max dosage of narcolepsy medicine & feel MUCH better & awake now 🙌☺️ lol, so never be afraid to switch doctors if you feel they're not really helping you. :)
I found that making my bed in the morning really improves my sleep environment, and it's free! On bad days, going into my tidy bedroom with a made bed always says to me, "See, someone is taking care of me!"
Cas I have sleep apnea which means I STOP breathing in my sleep which causes me to wake up multiple times. I literally lay down for about 5 to 6 hours and I still wake up 😠 it's sooo annoying.
I just realized that I was no longer subscribed to this channel. I have been for a long time. I heard about this happening a long time ago and didn’t realize it was still going on.
Any kid that grew up on a farm learned very quickly not to say “”I am bored… or someone found something for you to do and it was never what you wanted. Best thing I ever did was get rid of my tv.
I bought a new bed. I decided to get a foam bed and replaced my pillows. I'm a side sleeper and I've never slept better in my life.
I have severe arthritis in my neck and have went through sooooo many pillows and just recently bought a pillow at Menards of all places. I’m a side sleeper and this pillow is for side sleepers so I thought what the heck I’ll try it. Wow!!! I’m waking less throughout the night and my migraines aren’t as bad.
It's super hard to find a mattress soft enough and a pillow firm enough and thick enough to actually provide correct support and pressure relief for me as a solid side sleeper (my shoulders are broad enough and the mattresses have all been so firm that it has literally caused my shoulders to hunch from all the presssure) - mattresses have all been too firm and pillows are all too thin or too soft: most comfortable bed I've ever slept on was 2 thin, soft cot mattresses, with a 3" organic latex topper on top of that and a nice thick, firm contour pillow. I'm currently in the middle of sleep trials on mattresses and toppers, so I'm hoping I can finally find the right combo for me - I was actually kept awake for a good portion of last night due to my shoulders screaming at me from the too-firm mattress (even with my cushiony latex topper), so this vieo is well-timed.
Peri-menopause starts when your hormones start going wacky in mid-life. This can start as early as 35, which is why so many women have trouble conceiving after the age of 35. This is also why any pregnancy at age 35 or older is called a "Geriatric Pregnancy." Believe it or not, our reproductive systems are GERIATRIC at 35yrs old. Women are being told an enormous lie when they are told they can wait to have children. So many of my friends fell into this lie. "Menopause" is actually just when your period stops for good. It's more of a moment in time, as explained by an OBGYN. "Post-menopause" is your entire life after your last period.
So we don't "go through" menopause?
I use the Calm app to listen to relaxing music and listen to a sleep story.
Thank you for this! I stayed up too late last night cooking and was so crabby at work but did my best to hide it. I felt like everyone wanted my attention (customers) via phone & email and my tank wasn't filled enough to handle it. I have a reminder on my phone at 9:30 to start winding down for bed, but often ignore it.
I had a raised marker for something 8 years ago, which was ignored as “not important”. I took them at their word. for the next 6 years, I was getting tireder and tireder. Over time, Doctors said “Oh, it’s because you’ve small children”, “oh it’s because you’re perimenopausal”, “Oh, you’re getting older”, “Oh is the drugs we’ve prescribed”, “oh it’s your iron” “oh you’re post menopausal”, “oh, you’re getting old”… this was at 49 WTF?! 😮
I finally went to the ONE good endocrinologist I’ve ever met, who said that it wasn’t normal to be THIS tired. He then tested all the things. Sleep study, all the blood tests, and when this one test came up again, he also said “oh, you’re not osteoporotic yet are you, we’ll just watch that, but it’s because you’re nearly pre-diabetic”. Well, I was happy to work on the blood sugars, but NOT happy to wait for osteoporosis, so I did some digging.
I found an amazing group of people with parathyroid problems (4 tiny glands that sit next to the thyroid) who agreed it was weird to say, but I HAD to see a surgeon. Surgeon did a history, looked at the bloods, sent me for special imaging, and whatddya know? He thought I had one benign tumour from the looks of it, when he got in there it was a bit of a sh*t show. He had to remove 3 of 4 glands because they had actually turned into tumors.
Your parathyroid checks the calcium level in your blood, and if there isn’t enough, then your brain decides to take the calcium from your bones. Seriously. My symptoms were SO similar to so many things, and my calcium markers were always within normal. I ended up needing genetic testing because it was such an extreme case, but most people just need one gland removed, and you feel different the minute you wake up from anesthesia 😊
It was not a fun surgery, but I was in bed 21 hours a day before. Now I’m able to do a full day with maybe a Power Nap.
So, any changes at all, look at the results, and ask others who’ve had similar issues. There is power in the hive mind, as long as you are among a balanced group!
I have been having an awful time with my sleep lately. I have tried so many things. I use the blue light filter hours before bed and I even washed my pillows. I'm now going to get check ups every two weeks. The doctors keep saying that everything is normal. I work around the house all day until I am tired and go to bed at a decent time. I just don't fall asleep easily and then I keep waking up all through the night. Of course, I am 7 months pregnant...but I'm sure that can't be the underlining issue...right? 😂
Cas, this helped my husband and me. Ihope it might help you. I have a fan to blow on me at night. We gradually turned our heat down to 68F. We have cpap machines. We can't turn our heater lower. My husband has a small space heater and he wears more clothes to bed. I wear summer nightmare. Good luck.
This is very interesting, the blue light, and other lights in the bedroom are something I am definitely aware of and plan to address. My desk is in there,… all the devices!!! The worst is the printer which must stay on, then the clock with its big bright numbers, and the phone charger etc. I live in a very small space without the option of moving those things somewhere else…. But maybe I can try covering them to see if it makes a difference. Before I go to bed, I play a word game for about 10 minutes or so. It’s supposed to make me smarter!!!….. It does relax me. No matter what time I go to bed, I still wake up around 5:30 am, I have lots of energy and get lots of things done in the morning, but about 3pm, I need a nap, sometimes my 20 minute nap takes a couple of hours. I’m going to take the advice, cover the device lights, research and admit I deserve a new pillow. I am 76 so maybe I also need naps.
Funny pillow story: a friend of mine, strongly influenced by the “newest and greatest” of anything bought the best pillows….. I visited them a while later, the new pillows had moved to the couch. They felt like they were made of concrete!
Great video!!!!❤
Hi Cas, oh wow what a great podcast! This is just what I needed to hear. I have a lot of reasons I don't get a good night's sleep but I'm up for your challenge this week❤. See you next time and have a great week❤.
Gotta get some good books to read at bedtime!
Cas, thank u for these so usefull videos.
Allow me a small advice - if you have symptoms of (peri)menopause you can discuss with ur doctor about hormone therapy option. For lots of women it is a great solution and dramatically helps their life quality(sleeping, hot flashes, memory, sexual life etc) , more so if the symptoms appear before 50yo. If one doctor says “you should just get used to it”, u can always ask other doctors that are more uptodate to new studies..
I had a hard time falling and staying asleep for years. My ob/gyn told me to take a calcium magnesium 2:1 ratio supplement and it works like magic! Side bonus is that my teeth stopped hurting...i now even fall right back asleep after my kids wake me in the night which used to be the hardest
Menopause is when your cycle stops for good but the term used to be used for the time and all the symptoms one experiences in the years leading up to that point as our hormonal status changes. Now the more accurate term Perimenopause is used for the time leading up to and around menopause.
A health "watch " gives you analytics on your night's sleep. It talks to my phone and shows me graphs and ECGs. I'm 72, my son gave it to me. I'm pretty sure he will be getting me one, or something similar to, that calls 911 if it senses a fall and tells them I can't get up. Gives me something to record in my planner.
My Android has some sett7ngs to reduce blue light: it turns blues down after sunset or time you specifically set up and it becomes shades of grey at time you set up (for me its 10pm). So you can make you phone a bit more friendly for sleep cycle😅
When I got divorced and my ex had our son for the night, I started leaving the TV on to keep me company. Unfortunately, I continued with that for years, telling myself that it was because my brain races when it's too quiet. Recently, at the ripe old age of 61, I started turning off the TV and listening to sleep podcasts. I'm sleeping a little better, but I'm still playing on my iPad and watching RUclips before I turn off the TV. I will try this week to turn all that off about a half hour before. QUESTION: Does a Kindle count? It doesn't really emit blue light, right? Love your podcasts and all your videos, Cass!
I used to lay in bed wide awake, get up, go on the PC, and play text twist or word twist. Knocks me out. 😕
Hi Cas, thanx for this very. important talk. Menopause is often explained in 3 parts: pre-menopause, peri-menopause and post-menopause. I experience(d) it like a tornado: first I see and feel the wind and KNOW something is looming.... then it hit me 😰, the sweat, the tiredness, the aches etc and it just kept on going. I went on early retirement at age 59 recently because my body (and mind) just could not cope with the work load anymore..... yet I believe I'm through the eye of the tornado since I observe all the havoc it caused 😳🧐🤭 including weight gain even though I eat less than ever. I have to get used to live in this new body in the aftermath of the storm (post-menopause). Ofcourse we all have unique experiences but as long as we keep talking about it and entertaining each other with humor, it will not conquer us!!
I have Fibromyalgia and chronic fatigue so I never get a great sleep because of pain and am always exhausted xxxxxxxxx
A frig is best at 34-40 degrees Fahrenheit, not 60. 😂😂
Can you put a fan on you? I have a floor fan that blows on me to keep my face cooler, which helps me sleep. I have been in menopause for almost 20 years, starting with the perimenopause plase in my laye 40s. I have hot flashes, Hashimoto's since 18, and sleep naked. But I still need to fan. My hubby wears the clothes if he's cold because I can't change the hot flash thing.
I cannot sleep in warm room. I like it about 65 F. In summer, we don't have ac - so I have alot more trouble then with heat and humidity disrupting my sleep.
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I am having PTSD flashbacks from two years of anatomy and physiology classes. So much spelling memorization lol
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Hello Cass can you tell me what fan you use? In my case the louder the better, I am a very light sleeper 😩 highly appreciate!
I went for a sleep study and found out I have severe sleep apnea I don't think my spelling is right. I stopped breathing 75 times a hour.
Haven't had good at sleep since March 2020. Long Covid 3.5 years. Sleep pattern is no longer in my hands
We've ended up in separate rooms so it can be cooler for me. I'm still using a 1 tog Duvet in winter .... 4 tog for average person in summer, up to 14 tog for winter.... I call the 1 tog the menopause weight 😂
I love to wear a sleeping eye mask to sleep.
Too tired to comment. 😂
I fall into the cola trap, while I'm sensitive to caffeine -_-'
A mattress top might be the ticket that can change everything
Oof. My grandma would have the craziest sleep schedule, or lack thereof. She would watch the news until it made her irate then watch some shows that relaxed her. But you don’t have to infuriate yourself everyday.
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I wasn't getting enough sleep and then I had labs done and they found out I had leukemia 😞
I'm so sorry. I said a prayer for you to find the help you need. May God heal you.
@@beautifulhomemaking Thank you 💚💚
What if you have a snoring husband??
The common believe, that blue light disrupts your sleep is false. Light from electronics and also from lamps are way dimmer than actual sunlight. Therefore it has generally so little influence on our melatonin levels, that the color is irrelevant. The reason why people, that do not use their phones at night sleep better is simply because the stimuli is gone. All the attention seeking things in the phone that are loud and colorful make our brain think.
So it is definitely recommended to stop using your phone on bed, but not because of the blue light. 😊
Sugar can make your muscles ache. Personal experience.
Wait until your in your 60's.
What is a good time to go to bed ???
7-8 hours before you need to wake up...also, the hours before midnight have double rejuvenation power than those after
Cas, I'm choosing to ask God to allow me to go down the path that Moses went down. He was as strong the day he died at age 120 as he ever was. And I'm 66 right now and I'm stronger and healthier and in better shape and in better spirits than I ever was. So I don't want to buy into the big pharma and the medical research. Baloney, I'm going with God. And he says that I can stay strong until 120. He says that in Genesis chapter 6. So let's go with God and not with the big pharma and the scientific studies. I'm opting out of all that.😁