Almost two years ago, before the pandemic, I started this blog and the accompanying Twitter account. One of my projects I said I was going to do was to review apps that I found to be helpful as far as Autism goes. I have finally found one worthy enough to write about! It was a long, arduous journey but I think this is worth it.
Now, I don’t know about you, but I have the hardest time falling asleep. I go over every interaction that I had during the day and then my mind goes 200 mph as soon as I lay down. But of course it does! I have no stimulation to hinder my thoughts as they come cascading out of every wrinkle in my brain. I have tried many sleep apps to help calm the storm so to speak. I’ve tried white noise, ambient noise, binaural beats, ASMR… All of it, I have done. None of it really worked.
However, earlier this year I stumbled across an app called Loóna that you use before you fall asleep. It has what they call Sleepscapes and they can be very relaxing. How does this work? Loóna is an interactive app designed with the intent of helping you disengage from the day and relax and the Sleepscapes it takes you through are wonderful bedtime stories. The tales they weave are calming, they bring you back to those childhood days when someone read to you and you felt content. For me those days were the days I was with my grandparents or during quiet time in elementary school.
The best way I have found to use Loóna is about 45 minutes before bedtime to get ready for bed. Make sure to brush your teeth and use the bathroom so you don’t have to get back up. Turn off all distractions and mute notifications on your phone. Get everything together you need to be comfy. Pillows, blanket, teddy bear and whatever else you sleep with. Perhaps make a cup of warm milk (there is a “how to” at the end of this article) or tea to sip while you’re doing your Sleepscape. (I love Sleepytime tea with Valerian Root in it. It’s a great choice as well as affordable.) Get your headphones and then get in bed and get settled in.
Loóna has a new Sleepscape every night. Calming music plays as you listen to the calm voice tell the story as it gives you items to tap on. As you tap on the beautifully done pictures they come to life with colors you choose at the beginning of the app. I chose pinks, purples, and blues. The interaction with the picture is just as important as listening to the story. It helps immerse you by combining physical repetitive actions, occupying your mind, and lulls you into relaxation with the rotation of the floating landscape.
When you’ve completed the Sleepscape you can do another Sleepscape (up to three, the new one and two from the menu, before it warns you of screentime) or you can listen to one of Loóna’s Immersive Stories that accompany the Sleepscape. Immersive Stories are unlocked at the end of some Sleepscapes. An Immersive Story is a story without the Sleepscape’s visual and physical activity. You just turn out the lights and listen as you drift off.
If you prefer music to drift off to, Loóna also has playlists of calming music to doze to. Loóna also has the option to turn off the audio bedtime story for those who need quiet to relax or just prefer to read. You can easily keep up with the story being told by reading it’s subtitles. For those that have trouble remembering (ex. ADHD) that they have the app on their phone, Loóna has a reminder option that notifies you when the new Sleepscape for the day is available. Last but not least Loóna had inspirational morning messages that include a playlist to listen to in the morning to help you ease into your day in a calmer state of mind. Bonus! Loóna is also a great way to calm down throughout the day as well.
Loóna does have a hefty for an app subscription price at 12.99 a month (cancel anytime). It’s more economical to pay for the year at 39.99 which, in my opinion, would be worth it. It does have a trial, as most apps do, in case you want to try it free for a week. I used the trial and purchased one month to try it out for an extended period of time before I reviewed this app. I suggest, if you have a spare $13, that you try it out for the 30 day trial. Everyone is different and it may not be for you but you may be pleasantly surprised!
Here is the link.
Sugar or other sweetener
Microwave or saucepan
Heat the desired amount of milk (or if you’re a Vegetarian or Vegan your favorite unsweetened plant based milk would work too) in the microwave for a minute and check the temperature. If it’s not warm enough then microwave it in 30 second intervals until the desired temperature. You can also heat it up over low heat on the stove. Make sure you don’t scald it (burn the milk that is).
When the milk is heated, take it out of the microwave carefully or if you heated it on the stove gently pour it into a cup so it doesn’t splash. Add one cap full of vanilla. If you don’t want the alcohol content then use imitation vanilla. (It’s also cheaper for those who have limited funds.)
Then add one teaspoon of sweetener. I like good old fashioned white sugar but Stevia or another sweetener would do well too.
Stir until the sweetener dissolves (mostly dissolved is good, it doesn’t have to be perfect).