Sleep

Sleep…(precious, elusive, rarely satisfying precious precious sleep)

white bed linen
Photo by Kristin Vogt on Pexels.com

This post is all about sleep, did you catch the clues in the title?

No seriously, sleep is precious.

I never knew how precious until I had babies (hah!). And even then, with a just turned 3 year old, an 18 month old and a newborn…even then…I didn’t really know exhaustion. I thought I did, but nope – turns out it actually is possible to be more tired.

When I first got ill, I was tired-fatigued-exhausted all the time. Despite the English language having more words than any other in the world, there’s still a lack of words in the “jaw-achingly-tired-right-through-to-the-bones” exhaustion category. And to add insult to injury, I couldn’t sleep hardly at all (I know I started a sentence with “and”…sorry).

So what is it with ME that leaves you so tired you can’t even remember your own name, and yet at the same time causes you to lie in bed awake and utterly shattered? Not fun. Not cool.

It was through the Optimum Health Clinic that I first heard it described as “tired but wired” and I began to understand a bit about calming the nervous system down from its constant state of high alert. Although my body was knackered, my brain wasn’t trusting enough to relax enough to sleep.  I started doing a bit of meditation (really just lying in bed listening to someone talking) and read a bucket-load of information about how to sleep better.

Turns out all the information is pretty much the same (unless they’re trying to sell you something), and it’s all stuff we know already.

Ready?

  • Keep your bedroom just for sleeping
  • Make your bedroom as dark as possible
  • Turn ALL screens off at least an hour before bedtime
  • Stick to the same bedtime as much as possible
  • Get daylight on your face, especially in the morning
  • Make a bedtime routine and stick to it
  • No caffeine (if you’re lucky enough to tolerate it) after 12
  • No emotive input in the evening

image.jpgThis is my sleeping space (I promised you honest, no Insta-worthy bedrooms here!)

There are a couple of things that made a huge difference to me: sticking to a lights-out at 21:30, and turning off screens at 20:30. If I glue myself to that, I sleep a lot better. I also read the news in the morning and refuse to discuss news or politics or anything heavy after dark, no matter how much the other person wants to.

I’ve been bedbound in the past and I realise that when your bed is your whole life, you can’t just keep it for sleeping. In that case, maybe you could try and work out a simple bedtime routine, even if it’s just doing some slow stretches, deep breathing and then sleep.

I really recommend Dr Rangan Chatterjee’s book – The 4 Pillar Plan. It’s a very simple, easy read and I found it useful. One of the 4 pillars he writes about is sleep.

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In case you’re interested, this is my bedtime routine:

2100. screens off (this has slid from 20.30 as the children haven’t been sleeping so well and everything’s a bit later…). Most days this doesn’t matter as I’m not a huge TV watcher anyway.

-clean teeth/wash

-jammies on

-simple Tai Chi sequence (I’m no expert, just one I found online that’s very gentle)

-read 20 mins

-set clock to sunset mode and lights out by 22.00

It doesn’t have to be complicated, just be consistent with it and try different things if you’re not getting into bed in the right frame of mind to sleep!

 

Things I’ve done so far

(Catchy title, I know…)

 

When I first went to the doctor’s about the ongoing, never-ending, soul-sucking exhaustion, I was told that everyone feels like this sometimes (and besides, you’re home educating 3 children so of course you’re tired). As any of you who have this will know, there’s a WHOLE lot of difference between being exhausted, and having ME. Sometimes when my husband asks how I am, I’ll say “I’m just tired, not ill-tired” – there’s a difference.

selective focus photography of sleeping monkey on branch
Photo by Edoardo Tommasini on Pexels.com

Having been generally fobbed off by every doctor I went to, I started consulting Dr Google and decided that all the symptoms probably suggested I had CFS/ME. I then went to yet another doctor I hadn’t seen before and asked if that could be a possibility. She looked at the blood tests I’d had and agreed that yes, possibly it was that, handed me a print-off from patient.co.uk and told me to come back if it got worse. Well…it had taken me all week to save up the oompf to get there in the first place, and I had to lie down in the waiting room, totter into her room and lie down while she did her thing – how much worse did it need to get to warrant a return visit?

But armed with a potential diagnosis, I started reading and researching. A family member had recovered from CFS in the past and suggested I try the Optimum Health Clinic in London. I lived in West Wales at the time and couldn’t go downstairs without needing a nap so London may as well have been the far side of Saturn. They run a phone service though so I had an intro chat with them and booked into both the psychological and the nutrition services.

They’re not cheap by any stretch but that was the start of something for me. For the first time, I understood that the psychological side doesn’t mean you’re going bonkers, or that you’re weak-minded. In order to recover, or at the very least, regain a bit of energy, you need to calm your nervous system down. I could only manage three phone sessions and then I couldn’t fund it any more but they started me along the road and for that I’m grateful.

 

Since then, I have factored the following into my life:

  • Naps – these are non-negotiable, even if I’m not tired I have a rest at 1pm.
  • Meditation – this is good for calming the nervous system.
  • Pacing – argh, horrible thing but annoyingly necessary.
  • Intermittent Fasting – only a very weak 16:8 but that’s all my body can manage.
  • Gluten-free – this is intermittent too but only because I love bread, I feel much better off gluten.
  • Sleep hygiene – this is HUGE, tidying up my sleep routine made a massive difference to the quality of sleep I get each night.
  • Cutting back on processed sugar
  • Tai-chi/Yoga
  • Red Light Therapy
  • Acceptance – this is not weakly submitting, but admitting that the illness is currently stronger than I am.

I have also tried Acupunture and Bowen Technique but I’m never well enough to go regularly so they only lasted 2 weeks and 4 weeks respectively before I stopped. Also expensive.

Over the next few blog posts I’m going to potter through each of these in more detail and possibly add more that I’ve forgotten about.

Also I’m sorry for the shoddy work on the blog, I will learn how to wrap text and make it look prettier – just not this week.

 

 

An Introduction

Hello!

So I’ve been thinking about starting a blog for a couple of years. I think about a lot of things; like doing the housework, cutting out processed sugar and what it would be like to go outside in the rain dressed only in socks. Most of the things I think about I never actually do but my husband has suggested a number of times that I just get on and write something. Maybe it will help someone, maybe it’ll let someone know there’s someone else in a similar situation, maybe it’ll be lost forever amongst all the other blogs in the world…who knows?

Can we pretend that’s a cat?

I called this blog a Silhouette of Me for a couple of reasons: the main one being that since developing ME, I feel like I’m just an outline of the person I used to be. I developed ME in June 2017 after a year of feeling unwell and exhausted. Before that I was always busy doing something – I started up children’s groups and knitting groups, I went running every morning before the children were awake, I did circuits 3 times a week, I cycled or walked every where and I thoroughly enjoyed life. Now I wake up and have to gauge whether I have enough oompf to teach the children or whether it’s going to be a “creative writing” and science film day. I used to think nothing of a 5 mile run, now most days I can’t even walk 500 yards down the street. Life seems to have lost a lot of its colour and flavour, it’s just not as much fun. Just like a silhouette is still recognisable, I still look like myself but on the inside, I feel like a shadow.

The other reason is that this blog is about me. Over time I hope to have a couple of tabs going, one about recovery, one about homeschooling, one about baking and maybe one just reviewing stuff I like or find useful. You won’t get the whole of me on this blog, but you’ll get a suggestion of who I am.

And finally, hopefully if I do my research and writing properly, you might get a silhouette of ME – a totally misunderstood and under-studied illness that an awful lot of doctors don’t even believe exists.

So that’s it. Join me if you like and let’s see where this takes us!