![]() ![]() Arrive 30 minutes before sunset for spectacular views of Chicago skyline at dusk.Soaring 1,000 feet over Chicago’s legendary Michigan Avenue, 360 CHICAGO is one of the city’s most iconic attractions. Tuesdays and Wednesdays are the least-crowded. Arrive first thing in the morning for the quickest trip to the top.Located in the 360 CHICAGO observation area, Architect’s Corner Café and Bar features a full bar with daily cocktail specials, coffee, gelato and artisanal snacks.The average visit lasts 45 minutes to an hour.On Sundays, enjoy half-price admission for kids.Open daily from 9:00 am to 11:00 pm - 365 days a year.360 CHICAGO is located on the 94th floor of the John Hancock Center building at 875 North Michigan Avenue, Chicago, Illinois 60611, on the corner of Michigan Avenue and Delaware Place.Natalie said it was both exhilarating and scary basically laying on a panel of glass that high up! Eight people can tilt at a time and one little boy started crying - I don’t know if I’d have a little one try it. It offers visitors a one-of-a-kind experience that’s just crazy! Eight people at a time step up to a steel and glass box, grab onto handles on each side, and hang on as they are tilted 30 degrees out of the building at 1,030 feet over the city toward North Michigan Avenue and Chicago’s Magnificent Mile below.Īfter trying The Ledge at Skydeck at Willis Tower, we had to try Tilt! too… Stepping into The Ledge glass boxes, 1,353 feet above the city freaked me out, so this time I watched with Carter as Brian and Natalie slowly tilted forward, leaning out 1,000 feet over Chicago’s downtown from the 94th floor 360 CHICAGO observation deck. TILT is billed as Chicago’s highest thrill ride and the first of its kind in the world. We tried out TILT, an enclosed moving platform that literally tilts you out over Michigan Avenue from the 94th Floor.We relaxed and took in the incredible views while enjoying drinks at the Bar and Café.We spent time playing with the interactive learning displays and audio tours (available in 7 languages) to learn more about the history and architecture of Chicago.Wrapped in floor-to-ceiling windows and wide corridors, 360 CHICAGO provided spectacular panoramic views of Chicago’s skyline and Lake Michigan - and if you visit on a clear day, you can see up to 55 miles in any direction. Then after a 40 second ride traveling 20 miles an hour in some of North America’s fastest elevators, we reached the 17,000 square foot observation deck. The 360 Chicago experience begins on the concourse level with an interactive exhibit showcasing the history of Chicago and nine different culturally-unique neighborhoods. Visiting 360 CHICAGOįormerly known as the John Hancock Observatory, 360 CHICAGO towers 1,000 feet over Chicago’s world-famous Magnificent Mile from the 94th floor of the John Hancock Center. So it’s only fitting that we ended our trip at 360 CHICAGO on the 94th floor of the John Hancock Building, looking out on the city we spent the last week touring and identifying all the different places we visited. We began our trip at Skydeck Chicago on the 103rd floor of Willis Tower, taking in incredible views of the city we were about to explore. We had so much fun exploring, walking, and eating our way through the city of Chicago! We saw two incredible concerts, checked out the architecture, visited museums, an aquarium, and a planetarium, we looked at art and sculptures, did science experiments, visited a zoo, and more.
0 Comments
![]() Msn free games online bejeweled 3 download# Fourth: After finishing the game, the setup will appear at the downloaded location.Fifth: After that enter the registration key with an email address and enjoy the game.Msn free games online bejeweled 3 registration# If you find any problem during the game you can contact Microsoft support for getting any assistance on online games. MSN Free Online Game Does Yahoo Games still exist? If you are looking for MSN Free Games then just follow the website first () and then there are a couple of games, chose your field which you like the most, and play. There was one more option for free online games that was Yahoo Games, but unfortunately, the company officially shut down this section in the year 2016, if you are able to see this in your web browser then try to avoid it, This can be done by online scammers. Msn free games online bejeweled 3 for free# Recently Destiny 2 Ascendant Challenge is also coming to check it out here. ![]() This is all for the article “MSN Free Online Games”, do add your valuable feedback about this article, and don’t forget to share this with your friends. We always put good and new content after lots of research. Our site trust is you so don’t forget to bookmark our site by pressing ctrl +d.Whether you are a hardcore gamer, are looking for an entertaining way to fill a long or short period of time, love tile-matching puzzle games or simply enjoy games that keep you engaged from beginning to end, the highly addictive gameplay of Bejeweled 3 will have you wondering where the hours went. Gameplay Basicsīejeweled 3 challenges you to match three or more gems of the same color. You are presented with a grid of different colored jewels, and your goal is to clear the board by creating groups of at least three like-colored gems. To accomplish this, you can swap any gem with one that is located above, below, or beside it. If you perform a particularly awesome move that awards you with many points, you have the option to replay the move and the dazzling explosion that it creates, via the instant replay button. CascadesĮvery time you match a group of gems, they explode and new gems drop onto the board from the top. If any of these jewels form a match when they land on the board, a cascade occurs. This is a type of chain reaction that can cause multiple cascades to occur if numerous rows of gems are matched. The gems on the board in Bejeweled 3 consist of seven colors, including purple, orange, blue, white, red, green and yellow. ![]() Flame gems: Flame gems are created when you match a line or row of four gems.There are varieties of special gems that can appear on the board based on how many jewels you can match at once: Unless you create a match containing a special gem, all gems are scored the same. Hypercubes: When you match a row of five gems, a hypercube appears.They explode upon matching and are destroyed along with the eight jewels that surround them. This type of gem can be used to match any adjacent jewel, regardless of its color.
These artificers pepper enemies from afar with assistance from their inventions. ![]() The giff and their creators had ties to weaponry, so it only serves that some giff would be inspired to create magical cannons and constructs. If you're interested in exploring a build centered around firearms, here are some subclasses that may be a good mechanical or thematic fit for the giff:Īrtificer. The Artillerist and Battle Smith subclasses are strong picks for a giff both functionally and thematically. Their Firearms Mastery trait grants proficiency in firearms, in addition to a couple other key benefits. Building Your Own Rootin'-Tootin' Gunslinging Giff Conversely, a giff barbarian may see battle as a means of connecting with their ancestors. A giff artificer or cleric, then, may come to believe that only through invention can they truly be connected to the divine. Remember that the giff's divine spark only appears when they channel it into the weapons they use. The lore presented in Spelljammer: Adventures in Space, though, creates opportunities for giff that are more spiritual and inquisitive. But if we use the giff from Monsters of the Multiverse as inspiration for character creation, we discover a people that respect hierarchy, are boisterous, and find joy in making things blow up. These giff may be driven to adventure in order to gain notoriety among their people or to simply make a living without regard to who's paying. Whether they seek to learn about their people's past, line their pockets with coin, or something else is up to you. Thanks to their faint connection to ancient deities, the giff are drawn to explore the immensity of Wildspace and the Astral Sea. They have advantage on Strength-based ability checks and Strength saving throws, and they can carry, push, drag, and lift greater amounts of weight. Thanks to their thick build, the giff are also naturally stronger. This may seem inconsequential for spelljamming adventures, but in truth, having a swimming speed allows you to fight more easily in Wildspace. For one, they have a natural swimming speed. The giff also have characteristics that reflect real-world hippopotamuses. Attacking at long range with firearms doesn't impose disadvantage on attack rolls.ĭespite not knowing the gods that created them, the giff are still blessed by them with an astral spark. The giff use this astral spark to explosive effect by channeling it into their weapons to deal more damage.You ignore the loading property of firearms.No racial trait reflects this more than the giff's Firearms Mastery, which has a few benefits: Even a giff who has never picked up a firearm will find that they are inherently good at wielding them. The giff and their ancient gods have always shared a connection with firearms. The proper pronunciation-whether it's with a hard or soft g-has long been the cause of bar brawls for these folk. ![]() No matter how you play the giff, you'll find that they have a strong and ancient tie to firearms. The giff's racial traits help these characters excel as gunners. For them, the bigger the explosion, the better. These giff live their lives climbing the ranks of their people, and many work as mercenaries. Mordenkainen Presents: Monsters of the Multiverse gives us a look at bombastic giff that have embraced a more militaristic lifestyle. Thus, the giff are drawn to spacefaring not just out of sheer joy for its beauty but because it brings them closer to the gods they have forgotten.ĭespite their origins, you don't need to play the giff as a melancholic people. ![]() What little spark of magic remains in these beings connects them to the giff. ![]() Even knowledge of the divine architects that created them has been lost to the ages. As players, though, we know that the divine beings behind the giff are dead and the petrified remains of these titanic beings float somewhere in the near-infinite realm of the Astral Sea. It's unclear where precisely the giff originated. Chances are, the giff haven't even come face to face with such creatures. They have spent millennia traversing Wildspace and the Astral Sea, where more alien creatures reside. Despite their appearance, the giff aren't awakened hippos. They tower over most other races and have smooth skin or bristles on their faces and atop their heads. The giff are broad-shouldered folk with hippo-like features. What do you get when you cross a hippo with a space pirate? The giff! These hulking spacefaring folk have hippo-like features, love explosives, and are one of the playable races coming in Spelljammer: Adventures in Space! Here's a sneak peek at the lore and racial traits behind the giff and how we might go about building one to be an expert marksmen for battles fought in Wildspace! Monstrous Compendium Vol 3: Minecraft Creatures ![]() It is usually best to find a way of calming the baby and the environment. ![]() Babies can easily be overstimulated during the crying phase. The baby's body moves erratically, and he or she may cry loudly. This phase usually progresses to the active alert phase in which the baby is attentive to sounds and sights, and moves actively. During the quiet alert time, babies may look or stare at objects, and respond to sounds and motion. This is a time when the baby is very still, but awake and taking in the environment. When a newborn awakens at the end of the sleep cycles, there is typically a quiet alert phase. What are the different alert phases of a newborn?īabies also have differences in how alert they are during the time they are awake. Babies may awaken as they pass from deep sleep to light sleep and may have difficulty going back to sleep in the first few months. ![]() These cycles may occur several times during sleep. Stage 4: very deep sleep, the baby is quiet and does not moveĪ baby enters stage 1 at the beginning of the sleep cycle, then moves into stage 2, then 3, then 4, then back to 3, then 2, then to REM. Stage 3: deep sleep, the baby is quiet and does not move Stage 2: light sleep, the baby moves and may startle or jump with sounds Stage 1: drowsiness, eyes droop, may open and close, dozing Older children and adults sleep fewer hours and spend much less time in REM sleep. Although babies spend about 16 hours each day sleeping, about half of this is in REM sleep. This is a light sleep when dreams occur and the eyes move rapidly back and forth. Infant sleep patterns begin forming during the last months of pregnancy?active sleep first, then quiet sleep by about the eighth month. ![]() Depending on the stage, the baby may actively move or lie very still. This is a dangerous practice that can lead to ear infections and choking.īabies, like adults, have various stages and depths of sleep. Never put a baby to bed with a bottle propped for feeding. Some sleep disturbances are simply due to changes in development or because of overstimulation. If your baby has been sleeping consistently, and suddenly is waking, there may be a problem such as an ear infection. Watch for changes in your baby's sleep pattern. Make sure you talk with your doctor to determine if it is necessary to wake a baby for feedings. How often your baby will eat depends on what he or she is being fed and his or her age. In most cases, your baby will awaken and be ready to eat about every 3 hours. Newborns and young infants have a small stomach and must wake every few hours to eat. Most babies do not begin sleeping through the night (6 to 8 hours) without waking until at least 3 months of age, or until they weigh 12 to 13 pounds. However, this varies considerably and some babies do not sleep through the night until closer to 1 year. Generally, newborns sleep about 8 to 9 hours in the daytime and about 8 hours at night. Unfortunately, there is no set schedule at first and many newborns have their days and nights confused?they think they are supposed to be awake at night and sleep during the day. It is often hard for new parents to know how long and how often a newborn should sleep. The average newborn sleeps much of the day and night, waking only for feedings every few hours. ![]() SingStar for the PS3 also will be growing its library in October with SingStar Vol.2 for PS3 featuring a variety of today's popular artists including Eminem, Radiohead, Paramore, Pink and more. In addition to SingStar Country, the SingStar franchise will continue to expand its ever-growing catalogue this fall with two new additional PlayStation 2 installments, SingStar Pop vol.2, the follow-up to the top-selling SingStar Pop, and SingStar Legends, a mix of celebrated artists from Tina Turner to Nirvana. Players may also use the EyeToy USB camera to capture and play back their performances. Aspiring country stars can to choose to sing solo or select from multiplayer gameplay modes sure to get the party started like Pass the Mic, Battle and Duet. ![]() As in previous SingStar titles, SingStar Country provides an interactive social singing experience by incorporating technology that recognizes pitch, tone and rhythm to accurately score players as they perform to real songs featuring real music videos. The highest scorer from each market will have their in-game performances taped and posted online for the public to vote on via The participant with the most votes by the end of October will win tickets to attend the CMA Awards alongside their favorite SingStar Country artists.Īvailable both as a stand-alone disc and packaged with two high-quality USB microphones SingStar Country tops off every SingStar fan's collection, proving that the franchise truly has something for everyone. SCEA and Sony BMG Nashville, in conjunction with radio stations in 12 major US markets including Los Angeles, Dallas, Houston, Chicago and San Francisco, will host SingStar Country tournaments at local hotspots for players to win a chance to attend the 42nd Annual CMA Awards on November 12. SCEA and Sony BMG Nashville also have joined up for "Sing Your Way to the CMA Awards", a nationwide SingStar Country radio promotion beginning in September.
![]() Inner searches are always surrounded by square brackets, and begin with the search keyword. To Combine these, we can use the following subsearch format. Index=security sourcetype=linux_secure connection_status=accepted | dedup ip_address | table ip_address, Country This will be our outer search, and look something like this: This essentially results in a list of IP addresses that are not from the U.S.įrom here, we want to create another search to return a list of all accepted connections. Index=security sourcetype=linux_secure | stats count by ip_address | iplocation ip_address | search Country !=“United States” | fields ip_address Our inner search would look something like this, using the iplocation command to give us more info on the IP address field. IPs? Using the latter as an inner search would probably work best, as it should return a much smaller set of results. A subsearch could then be used to stitch these results together and help us obtain a comprehensive list.įirst, we’d need to decide what our inner results should be, a list of all accepted connections, or a list of all non-U.S. We could build one search to give us a list of IP addresses from outside of the U.S., and another search could be used to give a list of all accepted connections. We’re interested in seeing a list of users who’ve successfully accessed our network from outside of the United States. Suppose we have a network that should only be accessed from those local to the United States. Because subsearches are computationally more expensive than most search types, it is ideal to have an inner search that produces a small set of results and use that to filter out a bigger outer search. ![]() When working with large result sets, it will likely be more efficient to create fields using the eval command and performing statistical results using the stats command. If your inner search produces a lot of results, then applying them as input to your outer search could be inefficient. Generally, you want to avoid using subsearches when working with large result sets. The inner search always runs first, and it’s important to note that subsearches return a maximum of 10,000 results and will only run up to 60 seconds by default.įirst, it’s good to understand when to use Subsearch and when NOT to use Subsearches. Subsearches contain an inner search, who’s results are then used as input to filter the results of an outer search. Simply put, a subsearch is a way to use the result of one search as the input to another. Hence mySource1 is used.Using and Understanding Basic Subsearches in SplunkĪ subsearch in Splunk is a unique way to stitch together results from your data. How do I manage to return the data and get the desired table of results?ĮDIT: Forgot to mention, I also need to show users who have a role (source1) but have never logged in (not found in source2). I tried running both searches seperately, and when I do, they return the data I need: index="myIndex" source="mySource2" | rex "User:(?\w ) The user is authenticated and logged in."īut this does not return any data. "The user is authenticated and logged in." I later tried the following: index="myIndex" source="mySource2" Also, I did not fetch the name from the second search. "User:myUserID The user is authenticated and logged in."īut I found out that I the second search, returns data to the first search. The purpose of the table is to show the user id's (found in mySource1) and show the latest login event (found in mySource2) so that you can tell when each user last logged in. Where USER is column 1 and LATEST column 2. Walt, 13:49:57,654 User:walt The user is authenticated and logged in Skylar, 13:49:57,654 User:skylar The user is authenticated and logged in. Hank, 13:49:57,654 User:hank The user is authenticated and logged in. In Splunk I need a dashboard, with a statisticstable, looking like this: USER, LATEST 13:49:57,654 User:hank The user is authenticated and logged in. 13:49:57,654 User:walt The user is authenticated and logged in. ![]() 13:49:57,654 User:skylar The user is authenticated and logged in. MySource2 example 13:49:57,654 User:hank The user is authenticated and logged in. 17:00:01 - Naam van gebruiker: walt - Rol van gebruiker: administrator 17:00:01 - Naam van gebruiker: skylar - Rol van gebruiker: administrator 17:00:01 - Naam van gebruiker: walt - Rol van gebruiker: operator 17:00:01 - Naam van gebruiker: skylar - Rol van gebruiker: operator MySource1 example 17:00:01 - Naam van gebruiker: hank - Rol van gebruiker: operator ![]() Go back to the right and show the photograph to the photographer. Pull the lever on the wall 3 times, then go back to the box of chemicals and soak the 3 negatives. To get all of the light in the room red, press A three times, switch the top control to the right, press C and B, switch the top control back to the left, then press C three times. Reset the position of the lenses using the red X button if needed. Piece together the labels correctly on the bottles, then pour chemicals from the two bottles matching the partial labels indicated. Continue to the room on the left, and look at the box on the left to see the next puzzle. Talk to the photographer, then look at the large book of photos in the bookshelf. Press the small red button next to the door of the house on the left, then go inside. Now climb up the new staircase and walk through to the next area. Once this is achieved, click the red button. Click the 3 buttons on the top right of this puzzle to rotate the different colored platforms so they match the display at the bottom right. Go back upstairs and outside, and click on the small box just to the right of the Mayor's house for another puzzle. Place all of the gears on pegs so they are interlocking and spinning the right way. Go down the stairs on the right and click on the gears. Talk to the Mayor until she gives you clues on how to enter the rest of the city. The MarketĬhase the cat all the way to the Mayor's house. Press the button on the front of the building, then go up and sit on the antenna. Go and take the hook from the far left and attach it to the antenna. Now drag the lemons on to the power grid so that each of them connects a positive and negative terminal there will be one lemon left over that you will take with you. Drag your diagram and lemons out from your inventory. Go back outside and click on the electrical box. Pick up the lemons, and take the book from the shelf to get a diagram. Go through the small gate once it is open.Įnter the small building here to find a kitchen. Click on the 5 buttons on the lock in an order so that you are always following the arrows (start at the one where there is only an arrow leading away). Up at the gatehouse, click on the small gate. Pick up the stick from the ground and use it to ring the bell just up to the left. Pick up the Handymanual, then head outside. Use your coat hanger on the rope to slide down.Go down the stairs and make the tea, then run back upstairs to see your Grandad is missing. Go outside and look through the telescope to see The Market and then your Grandad. Now go back and send the Morse code for ROPE. Send the Morse code for SOS, then look through the telescope to get another message. ![]() ![]() To be able to change between dots and dashes you use the right handle, the left handle is to send signals. If you now use the controls on the left you will automatically bring up the Morse code guide. Turn the lenses until they are all directing their light horizontally. Read the sign on the left wall, then use the controls on the back wall. Open the drawer on your left and take a key from inside. If you now climb up the ladder and look through the telescope you will be able to see somebody holding a sign. Click on the Morse code machine, then take the coat hanger from the top. Go to the right side and keep climbing until you reach the mill and a red door on the top. Slide down the flag and jump to the right side when you are able to. Go outside and head to the left and climb upstairs all the way up to the brown roof. Go to the library which you will find behind you and climb halfway up the middle lade there to find a book with Morse code paper inside it. Unlike most of the free live apps which are flooded with ads, TVTap has a ‘Remove Ads’ option to remove advertisements. It is totally free to us and you do not need to pay a single penny to use this application. TVTap lets you watch live tv channels free on Android-based devices like Firestick, phones, tablets and Android boxes. It supports multiple devices like Firestick, Chromecast, Smart TV and more. Mobdro is legal as long as you don’t use that to watch restricted or copyrighted streams. Instead, it searches the web for free streams and organizes them into categories so that users can select their desired ones. Mobdro doesn’t have a default or fixed database of content/channels that the users can choose from. However, the good thing is that the number of commercials is a bit less when compared with other free live tv apps for Firestick. Whenever you stream any content using a free app, you cannot get rid of advertisements and Pluto TV is not an exception on that. It also offers a VOD (Video On Demand) service for its users at free of cost. Plus, you can watch free content 24/7 from over 70+ television channels in HD quality. With Pluto TV you can access to 1000+ movies and episodes of popular TV shows. Sling TV not only lets you customize the channels you watch but also supports multiple devices including Firestick, Firecube, Roku, iOS, and Android.Īlso read: Best 4K HD Digital TV Antenna (Long Range) Swift Stream # It is an excellent option to cut down your cable costs as the basic plan starts only at $20 per month. If you are willing to spend some money for watching your favorite live TV channels on your Firestick, then Sling TV is an ideal choice. Plus, the app has an on-demand section for movies and TV shows as well.ĭownload Live NetTV APK (Free) Sling TV # It offers various categories to stream TV channels such as Sports, Entertainment, Movies, Kids, News and more. If one source doesn’t work, you can always try another source to watch your favorite content. The good thing about Live NetTV is that it provides multiple sources for a particular show/channel. Live NetTV lets you watch not only the US live TV channels but also from other countries like the UK, Canada and more. ![]() Some of the popular live TV channels offered by Redbox TV are CBS, CNN, ABC, ESPN and more.ĭownload Redbox TV APK (Free) Live NetTV # Redbox TV offers 22 categories of entertainment to choose from, including sports, news, movies, kids, and more. ![]() Just install the app, select your favorite show and start watching. The best part is you don’t even need to sign up in order to watch live TV. Redbox TV is a free live streaming app that provides 1000+ TV channels from more than 20+ countries around the world. Best Live TV Apps for Firestick # Redbox TV # In this article, let’s take a look at some of the best live tv apps for Firestick that lets you watch your favorite tv channels anytime anywhere in the world. ![]() LyX provides automatically numbered headings, titles, and paragraphs. I assumed dragging did the same as the buttons.) And the indent/outdent buttons do work take their contents with them as well. LyX is an open source, graphical user interface document processor based on the LaTeX. I'll concede that dragging in Word does give the desired effect (I admit I never tried drag before you mentioned it, despite having used Word for 25 years and always wishing for that feature. LyX moves the sections around, Word only moves the headings. 64 Byte Header Byte 0 - 3 Char literal LYNX EEPROM byte-bits encode. What you want, when you move a heading, is not only to move the heading, but to really move the whole section, including: the heading, its text, and sub-headings, the text under the sub-headings, etc. in /customers/f/e/d//httpd.www/wp-content/plugins/wptouch/core/cache.php on line 52 Warning: Cannot modify header information - headers. This converter also detects BLL Object ROMs and can convert them to LYX files. ![]() If you take "SUB-HEADING 2" and click "move up", the document is now: On Word, if you move a heading up/down with the buttons (in "View"|"Outline") the heading moves but the text and sub-sections underneath it don't move. The "move heading up/down" don't work as well as LyX. ![]() The following nights oscillate between three to five hours with loads of gaps. The next night I manage a pretty good six hours, but wake up seven times. I clock a paltry two hours' sleep and feel atrocious. I'm in bed at my usual 10pm, but lie awake tossing and turning. What time did I go to bed? How long did it take to fall asleep? How many times did I wake in the night? For how long and what did I do? What time did I wake up in the morning?Įven the best sleepers naturally wake up several times a night at the end of each cycle. Jess asks me to fill in a sleep diary each day, charting the previous night's sleep (or lack thereof). When my insomnia started, my GP just shrugged and said it was part of parenthood. 'Have you spoken to anyone about how this has made you feel?' 'It certainly sounds like you've been through quite a lot,' Jess writes. The answer is yes: I slept like a kitten until I became pregnant 24 years ago. Jess asks if my sleep problems had a particular trigger, a big life event. Sleepstation doesn't use online chat - messages are left in your inbox. Then I see a message from Jess, a sleep coach. I know all this.īanish my dog from the bed? Not going to happen. I feel irritated by suggestions to cut out light and noise in the bedroom to cut down on alcohol and caffeine. ![]() It explains sleep cycles - how we move through 90-minute cycles of light sleep, deep sleep and REM (rapid eye movement sleep, in which we dream).Įven the best sleepers naturally wake up several times a night at the end of each cycle. I plough through the resource section on the website, packed with videos on everything from how much sleep we need, to how our age affects sleep from sleeping pills to sleep apnoea (which causes snoring). Signing up was simple and the website was easy to navigate. The coaches work with mental health experts and clinicians. The difference with Sleepstation is that while the service is purely digital, it employs human sleep 'coaches' who answer questions (via private message on the website), provide encouragement, and can tailor the programme specifically. A pilot study in 2014 found Sleepstation had similar outcomes to face-to-face CBT-I. My GP offered me a six-week online course with Sleepstation, a web-based service which has been running for almost 11 years and has been available on the NHS since 2012. There is also Sleepful, a free app developed at Loughborough University, which uses similar CBT-I techniques. ![]() ('Clinical evidence presented from 12 randomised controlled trials showed that Sleepio is more effective at reducing insomnia than sleep hygiene and sleeping pills,' NICE said last year.) Sleepio was developed by Colin Espie, a professor of sleep medicine at the University of Oxford. This was done face-to-face, but NICE says digital CBT-I (dCBT-I) is as effective and recommends an app-based programme called Sleepio (available on the NHS in some parts of England). The National Institute for Health and Care Excellence (NICE) recommends CBT-I as a first-line approach for short-term and chronic insomnia. The NHS has been moving away from prescribing sleeping pills, recognising that they not only have side-effects and may cause dependency, but they have only a very limited effect on insomnia in the long term. After all, what did I really have to lose? So when I got a text from my GP offering a CBT-I course, I rolled my eyes. It never crossed my mind that my sleep could be psychological, simply a bad habit. The one thing I hadn't tried was CBT-I, a form of cognitive behavioural therapy geared to treating insomnia. I've been on sleep retreats, tried visualisation, hypnotherapy, herbal remedies and sleeping pills. The GPs I've consulted over the decades didn't investigate my insomnia in any depth.Īlternative practitioners surmised that my stress hormone levels were too high, that my energy was 'disturbed' or that I couldn't find a place of safety in the world (all very existential, but not particularly helpful). Unfortunately, it just made me feel claustrophobic. I bought a weighted blanket - the theory runs that firm, controlled pressure can make you feel safe and secure, rather like a baby being swaddled. I changed my mattress: it's certainly more comfortable but didn't net me any more sleep. I obediently turn off my devices two hours before bedtime and stick to a beatific wind-down routine involving a warm aromatherapy bath, a milky drink and soft, dimmed lights. I don't eat or exercise too late and I drink only one cup of coffee first thing in the morning. My sleep 'hygiene' - the one thing all sleep experts say is key to sleep - is squeaky clean: I have blackout curtains and keep my bedroom cool and quiet. When well-meaning people suggest lavender pillow sprays or herbal teas, I grit my teeth and resist the urge to scream. It team-tags with stress, anxiety and depression, and can seriously impact our work and relationships There simply isn't a part of life insomnia doesn't touch. |