April 8, 2023 | Awake & Dreaming

Favorite phone apps for your bedtime routine

It is not a surprise that like a lot of people, I too use my phone in bed after the lights are switched off. I usually try to watch some tv before going to bed but once I switch off the lights and the tv, when I start to feel sleepy, I usually get into my bed and wrap myself in my sheets and then pick up my phone. My phone is usually sitting on my computer chair which I keep next to my bed and close to the head of my bed.

So before I fall asleep I go through Facebook Reels & Instagram reels – usually the former for longer. I kinda hope that watching a few of those will make me a bit more sleepy and when I feel my eyelids getting heavier, I will keep the phone screen off and keep it on the chair. Then it’s off to never, never land.

Sometimes it would take me a lot longer and I will stay awake for 1 to 2 hours. At those times I might een switch to Youtube and watch longer videos. But that is not a good idea. 10 to 20 minutes is ok but anything more than that will leave me with less sleep and tired when I wake up.

Prompt from 134 Lifestyle Blog Post Ideas Your Readers Will Adore at Grow With Zoe

1. Try nicotine replacement therapy : Ask your health care provider about nicotine replacement therapy. The options include:

Prescription nicotine in a nasal spray or inhaler
Nicotine patches, gum and lozenges you can buy without a prescription
Prescription non-nicotine stop-smoking drugs such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline

2. Avoid triggers : Tobacco urges are likely to be strongest in the places where you smoked or chewed tobacco most often, such as at parties or bars, or at times when you were feeling stressed or sipping coffee. Find out your triggers and have a plan in place to avoid them or get through them without using tobacco. Don’t set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to keep busy with doodling rather than smoking.

3. Delay : If you feel like you’re going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes. Then do something to distract yourself during that time. Try going to a public smoke-free zone. These simple tricks may be enough to move you past your tobacco craving.

4. Chew on it : Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.

5. Try relaxation techniques : Smoking may have been your way to deal with stress. Fighting back against a tobacco craving can itself be stressful. Take the edge off stress by trying ways to relax, such as deep breathing, muscle relaxation, yoga, visualization, massage or listening to calming music.

Prompt from 134 Lifestyle Blog Post Ideas Your Readers Will Adore at Grow With Zoe