The sleep mask that solved my sleep problems

As previously reported on this blog, I've been actively seeking ways to unwind and, in particular, improve my quality of sleep. I've made good progress via some of the usual suspects: blackout curtains, temperature control, limiting screen time before bed, etc. A recent very significant upgrade came when I discovered Stephen Dalton's sleep stories, which knocked me out better than any previous method I had tried. My primary method for listening to the stories was via my earbuds, but I quickly ran into problems which I described in my previous post:

They also just put me in a good mood for sleep, even if I don't use them all the way through. More often than not these days, I don't quite fall asleep, but I get sleepy enough, pop my earbuds back in their case (they're a little uncomfortable to sleep with but not disruptively so) and I'll fall straight asleep on my own. Sometimes, they slip out on their own, and I wake up with them underneath me. I hope that won't damage them.

I was willing to put up with the discomfort of sleeping with earbuds in because the effect of the stories was so profound. But I did wonder if maybe there was a better way. In doing some research for more comfortable (but also extremely expensive) sleep earbuds, I stumbled across this sleep mask from LC-Dolida (this post is not sponsored):

Amazon: 

This mask is hypoallergenic, ultra-soft, and gentle on even the most delicate skin. Sunglasses-shaped eye mask is suitable for all face shapes, effectively blocks light, prevents light leakage, and makes your sleep better.   

 

Product image of the LC-Dolida sleep mask with built in bluetooth headphones.

I've previously not had great success with sleep masks, but decided to take a shot on this one, especially since the price ($32 when I purchased) was fairly non-daunting. It was well-worth the money and has been a complete game-changer. 

The mask comes assembled and with a nice drawstring bag for storage, which I do use during the day. The mask is composed of two bits: a soft exoskeleton through which the wires, speakers, and control modules are arranged. The electronics can be removed, so the mask can be machine-washed, and then replaced afterwards. 

The material of the mask is exceptionally light and comfortable--very plush, especially around the eyes. The raised eye cushions deform well for me as when I sleep on my side, though based on the Amazon reviews, your mileage may vary. However, I didn't have any problems using the mask while sleeping in that configuration. The hook-and-loop strap is very adjustable, but I like it somewhat tight and as a result the strap can overhang quite a bit and bunch up, which is mildly annoying at worst but not any sort of dealbreaker or anything I even notice after a few seconds.

Moving on to the electronics, I was really blown away. I was expecting the speakers to be low quality at best but they really are not. The sound is rich and well-separated with decent highs, mids, and lows. You could actively listen to music on these if you wanted. There are several buttons on the control module, accessible on the front of the mask, that control volume and play/pause/power. This is very ideal for me; one of the only downsides to listening to the sleep stories on a playlist is that they may have different volumes, and I need to handle my phone in the middle of the night, half-asleep, to correct a too-loud or too-quiet video. With the buttons built into the mask, there's no need. 

The speakers are well-positioned for my ears but if they are slightly offset, you can compensate by raising the volume--they get very loud if you want them too. I usually have iOS background sounds on ("Rain" is my current go-to sound) in combination with a video from my Stephen Dalton playlist, and the mask beautifully handles both the white-noise style of the rain sounds underneath the gentle music, Stephen's voice, and whatever music and sound design he sees fit to add. It is a perfectly comfortable listening experience. The padding within the 'arms' of the mask and the small cushions on the speakers themselves make it so I cannot feel the speakers through the mask during normal use.  

Maintenance is very straightforward, although it also leads me to really the only flaw of the mask. To wash the mask, simply pull the speakers and control module out of the arms and face of the mask (they are all connected) and machine-wash the mask, then replace the electronics. The speakers go in easy enough, but I cannot figure out for the life of me how to get the control module back into its place on the front of the mask. I can put it in the right spot, but it almost immediately comes out and falls to one side or the other. This makes using the buttons somewhat of a guessing game, but its not too hard. I just wish I could figure out what I did wrong--when I first got the mask, the control module was fixed in place, and I can't seem to recover that original configuration no matter how long I play around with it.

Overall, I am extremely pleased with this sleep mask. I foresee it being a permanent staple of my bedtime routine, as it solves practically all the remaining problems I was having getting to sleep. Now I get to sleep quickly and simply stay asleep, without needing to pop any earbuds out. I wake up in the morning these days finding several of Stephen's stories have been played all the way through, with absolutely no memory of any of them, which is an incredibly satisfying feeling for someone who has long struggled with sleeping deeply through the night.

Previously on this blog:

•  A Cozy Drive Through Misty Ireland, by Stephen Dalton 
•  The Forest Unseen: A Year's Watch in Nature by David George Haskell 
•  Alba: A Wildlife Adventure 
•  The Sound of a Wild Snail Eating by Elisabeth Tova Bailey 

A Cozy Drive Through Misty Ireland, by Stephen Dalton

Stephen Dalton: 

Tonight, we’ll journey to the misty valleys of Ireland, where you’ll embark on a tranquil drive through the countryside in your own campervan. As rain gently taps on the roof and the mist rolls over the hills, you’ll discover the serene beauty of Ireland’s west. Feel the peaceful rhythm of the van beneath you, and allow the calming landscape to lull you into a restful sleep. 😴 

My journey in attempting to relax and decompress continues. I think I've finally found a cure to my insomnia, and it's these lovely sleep stories by Stephen Dalton. Often, I have trouble sleeping, not due to any underlying medical condition (at least, I don't think so) but because my brain refuses to slow down. I feel like I spend all day red-lining in first gear and it is really hard to come down from the adrenaline and cortisol. I've been experimenting with different nighttime routines to help get my eyes off screens and allow my body to start resting, but the effect wasn't too significant. My sleep was unfortunately still light and rather patchy at best (I tracked my sleep with a smartwatch to confirm). 

On a whim, I found out the meditation app I've been using (Insight Timer) had sleep stories, and I randomly decided to try one by Stephen Dalton. I was sleepily blown away. For those that don't know, these are like bedtime stories for adults. They feature soothing stories, relaxing music, tranquil sound design, and sometimes a little wind-down meditation at the beginning. 

Stephen's stories seemed to work particularly well for me, I'm not quite sure why. The little relaxation session at the beginning is exactly the right tone and length to help my mind slow down a bit--like he's reaching out a hand and catching me in frantic flight, slowing me down just enough to be receptive to the story. And then the story itself just slips in and before I know it, I'm out like a light. I don't even need to track my sleep anymore--I can tell where I knocked out based on the last detail of the story I remember. I was shocked to find it was usually no more than six or seven minutes in, since it has taken me thirty to forty-five minutes to fall asleep for years. Sometimes I'm out in the relaxation session, and I don't even get to hear the story!

They also just put me in a good mood for sleep, even if I don't use them all the way through. More often than not these days, I don't quite fall asleep, but I get sleepy enough, pop my earbuds back in their case (they're a little uncomfortable to sleep with but not disruptively so) and I'll fall straight asleep on my own. Sometimes, they slip out on their own, and I wake up with them underneath me. I hope that won't damage them.

This story (A Cozy Drive Through Misty Ireland) that I posted was the first one I ever listened to, and for some reason I keep coming back to it. The piano is perfect, and the peaceful rolling thunder in the distance is so relaxing coupled with the tapping rain. In this story, you drive a camper van through the misty western mountains of Ireland. He takes you over swelling roads, by large dark loches, and along ancient stone walls marking boundaries that have stood for hundreds of years. Something about the mist and the fog and the "verdant green of the land", as Stephen describes it, fills my heart in the best way and finally gives me permission to relax. 

The video is available in 4k, which seems...counterproductive.

The full list of stories I've been using is available at this YouTube playlist. I add any stories I like; though there's quite a few there, I have a few favorites, including:

• The Scribe of Alexandria (absolutely love this one)
• Saul the Sleepy Sloth (short but perfection)
• A Magical Forest Night with a Sleepy Owl
• Readings from the Shipping Forecast
• Finding Harmony in the Himalayas
• The Sleepy Donkey

I might write reviews for a few of these since I find the very act of reflecting on the sleep stories and writing a few words about them wonderfully relaxing in and of itself, a perfect way to wind down before sleep.

 

Previously on this blog:

•  The Forest Unseen: A Year's Watch in Nature by David George Haskell 
•  Alba: A Wildlife Adventure 
•  The Sound of a Wild Snail Eating by Elisabeth Tova Bailey 

The Forest Unseen: A Year's Watch in Nature by David George Haskell

Goodreads:

A biologist reveals the secret world hidden in a single square meter of forest.

In this wholly original book, biologist David Haskell uses a one-square-meter patch of old-growth Tennessee forest as a window onto the entire natural world. Visiting it almost daily for one year to trace nature’s path through the seasons, he brings the forest and its inhabitants to vivid life.

Each of this book’s short chapters begins with a simple observation: a salamander scuttling across the leaf litter; the first blossom of spring wildflowers. From these, Haskell spins a brilliant web of biology and ecology, explaining the science that binds together the tiniest microbes and the largest mammals and describing the ecosystems that have cycled for thousands—sometimes millions—of years. Each visit to the forest presents a nature story in miniature as Haskell elegantly teases out the intricate relationships that order the creatures and plants that call it home.

Written with remarkable grace and empathy, The Forest Unseen is a grand tour of nature in all its profundity. Haskell is a perfect guide into the world that exists beneath our feet and beyond our backyards. 

The Forest Unseen by Haskell scratched just the right itch for me, and pushed all the right buttons.

As documented in some of my previous posts, I have been searching for and enjoying media that can help me relax a bit more effectively. I was entranced by the meditative prose and descriptions in The Sound of a Wild Snail Eating by Bailey, and enthusiastically searched for the next book that would give me a similar vibe. I quickly found Winter World by Heinrich, which I discarded around halfway through. While his descriptions are certainly beautiful and relaxing, he reveals a little too much about some of the queasy and sometimes downright gory methods biologists of his era and before used when learning about the animals they study. I frequently found myself more disgusted than relaxed (for those that have read the book, the turtles of Chapter 11 are when I seriously began to consider putting the book down, and did so soon after).

So, my search continued. Through some online recommendations, I discovered The Forest Unseen and immediately found it to be the perfect combination of natural (as in, of the natural world), reflective, and tranquil. Haskell's prose is absolutely outstanding, with vivid descriptions of the mandala as well as its inhabitants. You can feel through his words the tension he experiences attempting to observe as much as possible while simultaneously minimizing his own footprint in the little forest ring, and the struggle as he confronts the fact that his mere presence there is a disturbance. He communicates this so effectively to the reader. You come away believing that he and the mandala have made a sacrifice, an offering: the sanctity of this natural forest temple disturbed, to offer us human beings a chance to see and appreciate the delicate tapestry of life, death, and balance that we so often take for granted.

While I frankly would have been satisfied with Haskell's tranquil and meticulous descriptions of the mandala in every season, I was deeply moved by his engagement with the philosophical ramifications of his expedition. Even the choice to name the forest space a mandala--invoking the geometric and cosmic shrines found in Eastern philosophies such as Buddhism--is a thoughtful means to remind you with every mention that you are joining him in a sacred space. You are not here to touch, you are here to look; to observe silently; to reflect. And reflect he does. Every chapter masterfully connects a biological or evolutionary principle unveiled by the mandala to a spiritual revelation of the self and the collective nature of humanity. 

The book is enjoyable completely on its own merits--Haskell has genuinely created a masterpiece here. As for my quest to find relaxing media, it wildly succeeds. Reading a chapter before falling asleep became a favorite part of my nightly routine, and my biggest complaint about the book was that it ended.

 

Previously on this blog:

•  Alba: A Wildlife Adventure 
•  The Sound of a Wild Snail Eating by Elisabeth Tova Bailey  

 

Book cover

 

Alba: A Wildlife Adventure

 

Gameplay showing capture of Imperial Spanish Eagle

UsTwo Games:

Join Alba as she visits her grandparents on a Mediterranean island. She is ready for a peaceful summer of wildlife exploration with her friend Ines, but when she sees an animal in danger, she realises she needs to do something about it!

My quest to relax more effectively continues. I made a list of relaxing games which I plan to work through in order to decompress; the first on this list was a little game called Alba: A Wildlife Adventure. I played on iOS with the Backbone controller, with no issues. 

The premise of this game is fairly simple: you play as Alba, a child exploring an island with her friend as part of their "organization" (AIWRL), dedicated to restoring the nature preserve on the island and stopping the construction of a hotel that will flatten and commoditize the beautiful local biome. The undertones are clear and the message isn't particularly subtle, but well-received nonetheless.  As you play, you listen for rare and interesting animals, which you photograph and identify. The game takes place in stages, with each stage corresponding to one day on the island. 

Overall, I really enjoyed the game. Out of the box, it immediately helped me achieve my primary aim, which was to relax. The game is very cheerful, with a simple but beautiful design. The gameplay was very simple to pick up, with a non-existent learning curve and not too many things to remember, which is good for someone trying to discharge after a long day of remembering things and thinking too hard. Underlying the entire experience is an upbeat and light-hearted soundtrack, with the tranquil sounds of the island's twinkling in the background. The leaves rustle in the trees, the wind is gentle, and in the distance, waves crash on the shore. As each stage winds down, the Sun gradually gets lower and you get lulled into a sleepy sunset, which helped slow me down enough to fall asleep a little faster whenever I played it.

View from above the nature preserve, which you repair as part of the game. I greatly enjoyed some of the "view" spots, where you could sit and watch the sun set or keep an eye out for the next animal on your list.

The mild list of chores and animals to track down never felt overwhelming or discouraging, and you can progress the story without finding everything. I might try to go back and find everything at some point as I think I only found ~80% of the animals in Alba's field guide. I so got used to listening for birds in the game that I started doing it in real life too, which I admit surprised me! The stages are nicely scoped to take 20-30 minutes each, so it never felt like a huge commitment to complete one as I was winding down for the evening. I was pleased to find that despite it technically counting as more screen time, I was still able to relax, which I attribute to the peaceful soundscape.

All in all, I had a good time and certainly felt more relaxed after playing than I did before. I will keep an eye out for similar games in the future, and if you have any recommendations please let me know.  

I appreciate the mission of the game, and want to plug some of the organizations promoted in the game here as well: AIWRL, WWF. 

PCGamer: 

"Everybody understands trees," says Maria Sayans, CEO of Ustwo games. It's maybe not the kind of pitch we're used to hearing from developers, but that sentiment does get to the roots of Ustwo's mission. In just two months this indie developer has helped plant more than half a million trees with its 2020 release Alba: A Wildlife Adventure.

Alba has become the mascot for the tree-planting project and Ustwo's goal for a more environmentally kind world. Her face is the logo on Ustwo's Ecologi page, which also happens to be named Alba's Forest. Her in-game conservation group, AIWRL, is used to promote initiatives that Ustwo games work with.

Previously on this blog:

•  The Sound of a Wild Snail Eating by Elisabeth Tova Bailey 

The Sound of a Wild Snail Eating by Elisabeth Tova Bailey

Amazon:

While an illness keeps her bedridden, Bailey watches a wild snail that has taken up residence on her nightstand. As a result, she discovers the solace and sense of wonder that this mysterious creature brings and comes to a greater understanding of her own place in the world.

Intrigued by the snail’s molluscan anatomy, cryptic defenses, clear decision making, hydraulic locomotion, and courtship activities, Bailey becomes an astute and amused observer, offering a candid and engaging look into the curious life of this underappreciated small animal.

The Sound of a Wild Snail Eating is a remarkable journey of survival and resilience, showing us how a small part of the natural world can illuminate our own human existence, while providing an appreciation of what it means to be fully alive. 

I picked up and recently finished this book, recommended by a friend to help me relax a little before falling asleep. Without spoilers, the book tells the story of a woman who has a severe illness which forces her to stay bedridden for many years. During that time, she adopts a snail who accidentally found its way inside her home, and the snail becomes a both a vehicle for companionship and an allegory for her illness-induced isolation.  

The storytelling and writing is really outstanding; when describing her own medical situation, Bailey has a bleak and gripping tone that makes you almost feel like you are sick yourself and suffering alongside her. This makes the extended dives into the comings and goings of the titular snail that much more refreshing; you feel the relief and escape she felt gazing into her terrarium and watching the snail live its own life as she could not live hers, and yet, just like her, isolated and alone.

I originally picked up the book to help unwind and decompress before falling asleep; I heard the vivid imagery and plodding descriptions of the snail would be well suited to this. And I definitely found this to be true; Bailey's descriptions have a relaxing, almost meditative quality that fully immerses you in her small two-creature world.

I was astonished to learn in the notes at the end that the experience Bailey describes in the book was completely real; I honestly didn't look too much into the book before picking it up and assumed it was fictional or only based in part on a real story. 

The book was really excellent and I can definitely recommend if you want something relaxing to help decompress from your day-to-day stress. Despite having finished it, I occasionally revisit some bookmarked sections with particularly wonderful descriptions--like the building of the terrarium or the snail's ever-longer journeys from its original clay-pot oasis--to help me relax and fall asleep.   

Book cover