I didn't intend to scare you of course.

I only have one coffee (from ground beans) a day and that gets my brain waking up first thing in the morning. If I have coffee later in the day I can't sleep. I'm very sensitive to caffeine.

A lot of my sleep issues are related to overthinking and overwhelm so if I wake up a couple of hours after I go to sleep then it can be difficult to go back to sleep.

If I turn a light on or switch the computer on then I'm done for the night. I often wake at around 3 or 4 and that's tricky because I think to myself what's the use of trying to go back to sleep. Sometimes I can and sometimes I can't.

I understand that if you're wide awake in the middle of the night it sometimes seems a good idea to get up and do something but if you're up for a couple of hours, maybe get a decaf rather than the regular.

I'm glad you were able to get at least a couple more hours in last night.

thanks so much. i decided no more coffee in the night no matter how much i crave it. have you tried meditation? Mindfulness meditation bring multiple benefits to mental health
i wonder if that could be a solution. I am so sorry that you experience the same thing.
fondly,
bobby

I like the site you posted thank you. I'll explore it more tomorrow. Yes, I have always used a lot of relaxation exercises although I deal with terrible chronic pain and sometimes the pain won't allow me to relax enough for deep enough meditation and the same with yoga... I hurt.

It's like everything though, it takes practice and you need to set aside the time on a regular basis. I used to do Hatha Yoga when I was younger. Loved that.

I don't have a swimming pool here where we're living at the moment but I did in 2 houses we owned. There is an olympic sized public pool at the University not too far away from me but it's not shaded for some strange reason and I can't be in the sun for too long in intense heat even if I'm in the water. It's all too bright for my eyes as well as dangerous for my skin. Otherwise, I think swimming is the best ever method of workout and relaxation. I miss it for now but next time we move we'll make sure we have a little pool. The ocean is close but can't swim in that because of stingers and crocodiles and whatever... The world didn't seem so dangerous when I was little girl.

i am so sorry about your pain. How long have you had it? what is it from?
Life sounds so very tough for you. It really sounds as if you have always tried your best which I am so impressed with.
Have you ever tried arnica tablets? They have worked for me and my dog Morgy who had bone cancer. Queen Elizabeth uses homeopathy.
I have to read the article again. I tried to focus on my breathing but couldn't get relaxed, I slept a lot more last night. I kept on waking up but after the first time, i forced myself to stay in bed and intermittently slept. From irritable bowel syndrome i am often bothered by nausea and stomach aches.
I wish it would go away.
i hope you get a pool soon and wow the ocean sounds exciting but so dangerous.
I am going to have coffee but will keep the news off and see if i can sleep some more.
fondly,
bobby

St. Hildegard, a German nun known for her keen observation of nature and physiology, among other things, wrote about the healing properties of the Arnica montana plant in the 12th century. Since at least the 16th century, mountain people in that area have used it to relieve muscle aches and bruises.

Today, Arnica has grown to be one of the most popular homeopathic medicines throughout the world. It is trusted by professional athletes to soothe sore muscles, by prominent cosmetic surgeons to relieve post-procedure pain, and by savvy parents to treat playground bumps and bruises.

Arnica can also be used to relieve stiffness from flying or long-distance driving. And anyone who bruises easily will appreciate Arnica’s ability to reduce bruise discoloration.

To help recover from minor injuries, overexertion, or surgery, Arnica is a must for every medicine cabinet. Whether you are an active baby boomer, a weekend warrior, or a professional athlete, it’s the perfect answer to all of life’s little injuries.

i forgot i found some wise quotes by ataturk if you are interested.

TOP 25 QUOTES BY MUSTAFA KEMAL ATATURK (of 58) | A-Z Quotes

Interesting.What on earth made you think of him?
Every Australian and New Zealander, especially of my generation and before me knows of Ataturk. There is a memorial to Ataturk in Canberra opposite our own war memorial. One quote attributed to him is said at the dawn service at what is now called Anzac Cove in Turkey every year on 25th April.

Very, very famous words from Ataturk reflecting on the loss of our soldiers over the in Turkey.
"Those heroes that shed their blood and lost their lives... you are now lying in the soil of a friendly country. Therefore, rest in peace. There is no difference between the Johnnies and the Mehmets to us where they lie side by side here in this country of ours... You the mothers who sent their sons from far away countries wipe away your tears. Your sons are now lying in our bosom and are in peace. After having lost their lives on this land they have become our sons as well."

War is war. It's all bad.

I have used arnica cream for bruising, however it's very expensive. Not tried it for anything else. I'll look into it.

My pain is caused by my treatment. It's not something that will go away. It is my immune system being ramped up to teach it to fight off the bad tumours. It's quite fascinating how this medication (Pembrolizumab) works but it's very painful. I manage so don't worry about me. All good here. .

it is definitely worth the pain then.you are brave.
I have a Turkish friend zeynep. the other day she was talking about him. I looked him up and found those exceptional quotes. years ago i saw peter weirs film Gallipoli. i hardly remember it but it was wonderful.
fondly,
bobby

i got at least six hours with interruptions. after coffee am going to try to sleep more. i am still very tired?
i might not get my antidepressant that doesn't work that well. epic rejected it. it is way expensive. hopefully i will find out more today. that was the only one that worked a little. nothing else i tried seemed to work at all.

i won't get an answer for the antidepressent for a while. right now the pharmacy wants over 2400. with epic i paid 20 dollars.

just got a call with no explanation. i only have to pay 20 dollars for aplenzin. big relief.