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fear of not sleeping
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fear of not sleeping

fear of not sleeping

PHILADELPHIA, Pa. — Sleep is critical to our health and wellbeing, especially when it comes to repairing the brain. Loss of interest in previously enjoyable activities. Read our privacy policy for more info. A few hours before bedtime you should relax your body and mind relax so to eliminate anxiety and fear; for example, eat a moderate amount of food for dinner, watching only fun things on the TV, read a funny book or have a nice bath. If you know of any other forms of stimulants that you may be taking, try avoiding those at least a few hours before bedtime, as well. While it is true that not all of us encounter the fear of not sleeping and not all of us are deprived of sleep either. Additionally, sleep also helps boost our metabolism. Furthermore, anticipatory anxiety and specific anxiety about sleep can lead to sleep disturbance and insomnia, which then creates a feedback loop that can make both conditions worsen. An overactive thyroid gland (hyperthyroidism) can cause sleep problems. Those who experience these attacks may do their best to avoid certain places, people, or situations that can trigger a panic attack, and in doing so, may cause serious problems in their life. The fear of not sleeping mostly has to do with your state of mental preparedness ahead of the next day of work/school. If you come into your bedroom and still can’t sleep, don’t just lay there and wait for slumber to hit. Lack of sleep makes your more susceptible to stress. The subconscious fear of not being able to sleep can become so severe that it essentially takes over almost everything. fear of not sleeping. You may experience racing thoughts as well as physical symptoms, such as gastrointestinal issues. The most intense form of social phobia is agoraphobia or the fear of leaving the house or being in public. As noted through a collection of sleep studies, lack of sleep can increase a person’s risk of dying by up to 12% compared to those that get a regular 8 hours of sleep. Transforming stress through awareness, education and collaboration. Unfortunately, the two can intertwine quite a bit, causing one to exacerbate the other. In these cases, the brain may flood the body with adrenaline, causing a person to experience heart palpitations, shortness of breath, or causing them to lose their concentration at work or school. The first step to overcome fear of sleeping alone is to find a good routine for bedtime. Both conditions can cause you to lay awake for hours, wondering if you will ever get even a wink of sleep before your day starts again. It is the single greatest barrier to success. Commit to a regular, relaxing routine … Trouble remembering certain details about the event or blocking it out entirely. Stress causes anxiety and then anxiety leads to a lack of sleep and possibly insomnia. Additionally, some recent studies, such as one conducted by Harvard Health, have come to find that “blue light” (any light that is blue in hue, which is common with televisions, laptops, and smartphones) can keep the brain active, stimulated, and awake, as it suppresses the secretion of the hormone melatonin. Somniphobia, like any other phobia, is purely psychological, somewhat abnormal and even to some degree irrational. It is difficult to always understand the causes of insomnia but when an individual establishes that he or she is suffering from it, it is common for that individual to think about insomnia throughout the course of the day – and even the night. However, creating a nighttime routine can also have similar effects. Although many people may feel obsessive or may double-check certain things twice, those with OCD typically spend more than an hour a day obsessing over the images or thoughts in their head, and many experience significant problems in their life due to their condition. The disorder overstimulates the nervous system, making it hard to fall asleep, and it may cause night sweats, leading to nighttime arousals. Although it may not have a fancy name, the extreme or irrational fear of sleeping alone qualifies as a phobia. In these cases, known as bidirectional comorbidity, the two conditions can exacerbate each other and it can be difficult to treat both independently. Unable to control or distract yourself from worrying. Type 4: slightly distressed and high reactivity, or being very sensitive to stressful life events. All three of those things are totally frightening to most human beings, especially the last one which ultimately requires a complete lifestyle change. These attacks are moments of intense fear that can peak within a few minutes of the initial start. I was recently asked a question about the fear of not sleeping. Anxiety. That is to say, there is a distinct possibility that you will encounter somebody with negative emotions or somebody who is super sensitive to threatening and non-threatening stimuli on any given day. “When you pull fear out of the process and adopt the idea of skipping a few hours’ sleep as not a huge problem, it changes your perspective,” Winter says. Some people may also suffer from other anxiety disorders while also suffering from OCD. Glossophobia – The fear of public speaking. This may cause the sufferer to repeat certain behaviors or actions (compulsions) in order to counteract the thoughts or mental images. Stop staying up late on weekends and stop sleeping in late on weekend mornings. That is something you perhaps ought to think about when you encounter somebody grappling with these emotions during the course of your day. It’s completely normal to have bad nights of sleep, and sometimes it’s unavoidable, but when you can tell yourself that you expect it to happen, your body may be more likely to relax and naturally fall into sleep. Overall, about 40 million Americans suffer from anxiety disorders, and it is the most common mental illness in the U.S. Anxiety disorders can be caused by very specific triggers (known as “phobias”) or can simply be excessive anxiety for extended periods of time that get in the way of everyday life, regardless of a specific trigger or actually being in danger. At the same time, strong evidence indicates that sleeping problems are not only a symptom of anxiety. That is compounded by the fact that your capacity to distinguish between threatening and non-threatening stimuli is actually inhibited by the lack of sleep. While experiencing anxiety attacks may cause many people to feel exhausted or fatigued, the act of falling asleep may actually become harder due to the anxiety and the body’s sense of worry or fear. Breathing difficulties or fear of having an attack may make it more difficult to fall asleep, as can the use of steroids or other breathing medications that also have a stimulating effect, similar to that of caffeine. Sometimes all it really requires is understanding why you are not sleeping. Even while eating and/or sleeping. You could be experiencing some form of chronic pain, you could be depressed (one that often flies under the radar) and generally ill. Increased chance of unhealthy weight fluctuation. Above all else, you are trying to deal with your fear and anxiety ahead of sleep time. Anxiety and insomnia are two very common problems that may hamper your ability to fall asleep. There may also be specific coping mechanisms to help manage anxiety disorders, however, a permanent “cure” for anxiety does not currently exist. Additionally, participating in a sleep study may help you identify certain patterns related to your nighttime routine. After you have established what could be keeping you awake take a look at these two articles about “Sleep Hygiene” and my “Sleep Hygiene Checklist“. Ensuring a Restful Environment Establish a bedtime ritual. These are just some of the effects of not getting enough sleep. Often, one of the most ineffective ways to fall asleep is to try to force yourself to lay down. You want to try and calm your mind, you want to try and calm your muscles. A person cannot survive without sleep, so you will have to get some needed sleep ASAP. Being awake is not a common fear. Some of the most severe cases of panic attacks may cause agoraphobia or the fear of leaving the home. Trying to implement some of the strategies outlined above and you will certainly be on your way to achieving some sleep. Below are some of the most common types, as well as some of their symptoms and effects. I have never heard of someone experiencing 9 days of no sleep, so if you truly have not had one second of sleep ion nearly 2 weeks, go to the Hospital Emergency Dept now & tell the physician & ask for help. amazon and the amazon logo are trademarks of amazon.com, inc. or its affiliates." In the context of sleep – or the lack thereof – it is probably both. I have no idea how the fuck I can have fear of sleeping or not sleeping. During sleep, our heart and blood vessels are being healed and repaired. The fear they have – associated with not being able to sleep – is so great that actual and glorious opportunities in life are likely to be missed because of it. The categories and types are broken down as follows: Additionally, there are different forms of insomnia that a person may struggle with, including the following: Sleep is an essential function that the body needs in order to recuperate, heal, and maintain energy. I had to admit, it sounded so me. Regardless, redecorating your bedroom for a more comfortable and quiet environment can do wonders for your sleep health. The National Sleep Foundation has a useful sleep log you can try to get yourself started. Insomnia can also make you more irritable and more worried, as your brain is not getting all the sleep it needs in order to function at normal levels. Sleep … A large portion of the interviewed population did not change their answers over that time period. They include but are not limited to generalized anxiety disorder (GAD) and even post-traumatic stress disorder (PTSD). Type 1: highly distressed, often struggling with neuroticism or prone to anxiety and feeling tense. This cycle may leave you feeling as if you may never sleep, making sleep that much more difficult to attain. Having sleep problems such as insomnia, restlessness, or feeling unsatisfied from sleep. Additionally, as a stimulant, caffeine can make your anxiety much more pronounced, and you may have a difficult time calming down if you drink excessive amounts of coffee. However, falling asleep can be difficult, so it’s important to build a strategy for a better night’s sleep. The branch of therapy known as Cognitive Behavioral Therapy (CBT) can be effective for many people, as it helps patients suffering from anxiety disorders create new, positive thought pathways that can help when in anxious situations. 40 million Americans suffer from anxiety disorders, difficulty of treating those with comorbid anxiety and insomnia, a 2019 study published by The Lancet Psychiatry, insomnia can lead to other medical issues, lack of sleep can increase a person’s risk of dying, lack of sleep could impair the brain’s ability to process negative emotions or experiences, “Mindfulness: the Art of Cultivating Resilience”, build a strategy for a better night’s sleep, That’s a wrap….. as is 2020 with Maya Nahra, Power Breath Workshop for Military Leaders, The Alignment Exercise 3 Part Video By Maya Nahra, Safeguarding Your Employees’ Mental Health, 5 science-backed ways to stop Covid-19 pandemic stress right now. It does the nerves some good. You need to firmly establish why it is that you are not getting enough sleep. Another way to prep your body for bedtime is to practice some relaxation techniques as you prepare for bed. Most commonly, this arises in relation to school, work, or public places. Again, this helps distract from the fact that you are afraid of not getting enough sleep. The American Institute of Stress was founded in Yonkers, New York in 1978 and moved to Texas in 2012. Monophobia – The fear of being alone. Your sleep becomes fragmented and the quality of that sleep decreases. However, it’s not uncommon to experience anxiety related to sleep. Remember that you may not achieve success overnight, but a process of teaching you, your mind and your body good habits to get you relaxed and sleeping. Fear is the natural human response to imminent danger. Sleep studies will help you identify these issues, and may then be able to connect you with a professional doctor or therapist to work on treating the underlying issues. Typically, PTSD can cause: Social Anxiety Disorder (Social Phobia): Social phobia is an intense fear or worry related to social or performance situations that, according to the ADAA, affects about 15 million Americans. This fear may also reflect past trauma that you've "forgotten." You may be diagnosed with somniphobia if your fear of sleeping: affects sleep quality negatively affects physical or emotional health causes persistent anxiety and distress related to sleep causes problems at work, school, or in your personal life has lasted more than six months causes you to … As noted by Healthline, long-term insomnia can lead to other medical issues such as: Additionally, prolonged insomnia can shorten a sufferer’s life expectancy significantly. Over time, this helped the participant’s bedtimes become consistent. If you’re struggling to fall asleep due to anxiety, it could be that treating the anxiety will help solve your insomnia and lack of sleep as well. Clocks can be a common trigger for anxiety, especially when you’re trying to fall asleep. Ironically, this stress can make it even harder to fall asleep! According to the article, her sleep schedule and mental state has improved dramatically: “There are occasional relapses, Handler said, usually brought on by a change in routine – a holiday away, Christmas – but by waking at a set time, leaving the bedroom after 15 minutes if she remains awake and re-implementing all of the rituals she learned at the Insomnia Clinic, it only takes a few nights to re-establish the routine.”, BY JUSTIN MARCH 14, 2019  Original Article: HERE, 220 Adams Drive, Suite 280 - #224, Weatherford, TX 76086 USA. Consider decluttering the room and regularly changing the bedding or adding a rug to make the space more appealing and comfortable. This site has been designed to share my personal life experiences with sleep. Feelings of confusion, irritability, or frustration. by Chris Melore. Thus, Somniphobia is the fear of sleeping or falling asleep. The less you sleep, the more negative emotion you are likely to encounter. Another helpful trick is to make your bedroom a place for nothing but sleep. document.getElementById("hinode").style.display="none", document.getElementById("Boulevard Monde").style.display="none", document.getElementById("Pipz VoxZap").style.display="none", document.getElementById("Zurc").style.display="none", document.getElementById("Zurc Investimentos").style.display="none", document.getElementById("Bandeira Coin").style.display="none", document.getElementById("Winnex").style.display="none", document.getElementById("Prosperity Clube").style.display="none", document.getElementById("MMM Brasil").style.display="none", document.getElementById("Cricket").style.display="none", document.getElementById("Easy4Trade").style.display="none", document.getElementById("Hoseki").style.display="none", document.getElementById("Gold Invest").style.display="none", document.getElementById("USITECH Bitcoin").style.display="none". If this means spending the whole night awake, not getting any sleep, then try saving this technique for the weekend so you can catch some sleep when your body naturally wants to sleep. Often, one of the most ineffective ways to fall asleep is to try to force yourself to … Another form of therapy is Acceptance and Commitment Therapy, also known as ACT. Feeling cold and sleepy is a hallmark of an underactive thyroid (hypothyroidism). Routines can really do wonders in calming the brain. I just had one of those nights that I simply could not sleep because my mind was to worried about sleeping. One sleep study, highlighted in the Guardian as “A Cure for Insomnia”, found that getting up at the same time every day helped the participant’s body feel sleepy around the same time every night. Generalized Anxiety Disorder (GAD): GAD is a form of anxiety that people may experience for extended periods of time, normally more than six months, and is a response to stress related to work, personal health, social interactions, or everyday routines. Instead, sleep deprivation can instigate or worsen anxiety disorders. noro 05/11/2017. this site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. Do not let the fear of not sleeping have an adverse impact on your professional life. They might have … Short sleep increases your risk of stroke and heart disease. “The fear of not getting enough sleep has a negative effect. It may also affect your sex drive, memory, and judgment. Setting and maintaining a regular sleep schedule is something that people take for granted far too often. Negative thoughts about the self as well as the world. Shares 5 Share Tweet Email. Often the sufferer is terrified of what might happen if … The level of anxiety that it creates has a similar impact to that which would be created by the failure to study enough for an examination or practice enough for a competitive sports fixture. When you are worried about not sleeping, there is sometimes the temptation to overthink your situation. Recognizing that “the fear of not sleeping” is what actually be keeping you awake. I wondered aloud if the insomniacs who do — whose fear would tend to manifest as trouble getting to … However, the experts conclude that about one-third of the human population does not get the sleep that it requires. Post-Traumatic Stress Disorder (PTSD): PTSD is the development of anxiety or fear due to a shocking, scary, or life-threatening and dangerous event. TipTopSleep.com is a participant in the amazon services llc associates program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Anxiety disorders should only be diagnosed by a licensed therapist or medical professional, and these professionals can also help you find treatment regimens as well as, potentially, medications to control the condition. Recurring nightmares, flashbacks, or fearful thoughts related to the incident. Think of it like a buffer that can help you relax before you sleep – given that your primary problem is the fear and anxiety that comes with the territory when you know you have not been getting enough sleep. Experiencing occasional bouts of anxiety can be fairly common for most people, as anxiety is just an echo of our past survival mechanism of “fight, flight, or freeze” when faced with danger. Anxiety may occur at night when you're trying fall asleep. Type 2: moderately distressed but sensitive to rewards or positive events. Put your fears to rest by practicing some-if not all-of the techniques listed above. More often than not you will actually find that the problem very much lies with you and the lifestyle that you lead. So, the prospects of you encountering some form of fear are significantly heightened when you are not sleeping enough. Some people take a warm bath, while others choose to read a book. However, it has to do with wrapping your head around the idea of actually going to bed, mostly for fear of bad dreams or nightmares. Using a night light or keeping the light on is not a big deal if you don't disturb others. You can also create your own in a personal journal. There are three different types of CBT, each with an individualized approach in treatment, including interpersonal therapy, thought records, and modern exposure therapy. Type 5: slightly distressed and low reactivity, or being lowly sensitive to stressful life events. Lack of sleep can lead to increased chances of anxiety, but anxiety can also cause a lack of sleep. Sometimes, something as simple as the medication and treatment you are on for those conditions – and others – could be at the heart of your sleep-deprived problems. Feelings of restlessness or being unable to calm down. You can also cut out some of the natural light and heat by installing blackout or custom curtains over your windows. Sleep.org reports that having a night light can be helpful, just as long as you have the right bulbs, and it is placed appropriately so it does not disturb your sleep cycle. Those suffering from anxiety disorders may also have this type of phobia. Not being able to do speeches. Creating a routine can be an effective way to combat sleep anxiety and insomnia. The logic being that the more alert you are – because you are overthinking things – the more likely you are to lie in bed awake. Type 3: moderately distressed and not sensitive to rewards or positive events. This can include being unable to leave the home before turning off all the dials in the house and checking all the locks twice, or feeling a compelling urge to drive a specific route in order to avoid potential (but not real) dangers. Some common symptoms may include: Obsessive-Compulsive Disorder (OCD): According to the National Institute of Mental Health, OCD is a condition affecting 2.2 million Americans that causes people to have reoccurring, uncontrollable, and disturbing thoughts, urges, or mental images (obsessions) that can create serious anxiety for the sufferer. At the beginning, end, and all throughout the five years, the participants were asked to rank their insomnia based on severity. As mentioned earlier, the Guardian article “A Cure for Insomnia” dives deep into a successful sleep study. Instead of having a clock by your bedside — where you can glance at it every time you struggle to fall asleep — keep a clock outside your room instead. You may start obsessing over the number of hours of sleep you will get or staring at your clock. Conduct an analysis of your behavior and try to establish why it is that you are unable to sleep. This is the hormone responsible for helping you fall asleep, so try avoiding blue light, or wearing amber glasses to suppress the effects of the light, at least two hours prior to bedtime. Don’t worry. The National Institute of Mental Health notes that 6 million adults in America have a panic disorder. So, the lack of sleep extends well beyond mere fear of a life not well lived and even death for that matter, but it can also contribute significantly to a series of other anxiety disorders. Ornithophobia – The fear of birds. As PsychCentral discusses in “Mindfulness: the Art of Cultivating Resilience” acting mindfully can help individuals make radical shifts in how they think and perceive situations by looking at them without judgment. This can include: Combine this tip with going to bed and getting up at the same time every day, and you may be able to create a relaxing sleep routine that will help your body naturally get sleepy. Other studies show the same thing, but it’s great that the development over time has been documented,” says Bjorvatn. Not the fear of actually sleeping in case something happens to you while you are asleep (Somniphobia). The severity of insomnia can be broken down into five categories, which were highlighted in a 2019 study published by The Lancet Psychiatry that interviewed about 4,000 people who struggle with sleeping over a period of five years. For those people that are diagnosed with a legitimate anxiety disorder, the condition is unlikely to go away. Some people may be able to better control their anxiety disorder with the help and guidance of a therapist or psychologist, and medications may help further control the condition. Because of this, it’s believed that insomnia types can stay relatively stable throughout a person’s lifetime. Some of the most common forms of PTSD develop from being involved in a war or being the victim of domestic violence or sexual assault, but even small events — such as the sudden death of a loved one — can cause PTSD symptoms to develop in some people. Similar to anxiety treatment, those suffering from insomnia can benefit greatly from CBT or other mindfulness-based therapy. Also to be taken into consideration is the fact that those who are sleep deprived are less likely to take risks. Now I have a full day ahead with my two lovely little daughters that require my attention. We don’t spam! It can be tricky to start, and it may help to have the guidance of a trained healthcare professional, but mindfulness can provide a new perspective that allows you to re-evaluate your anxieties and develop healthy coping mechanism to rethink situations in which they arise. Sleep logs can be useful to help you catalog when you fall asleep and how much sleep you were able to get. AIS does not provide any clinical services nor are we able to respond to requests for assistance with personal problems other than to suggest resources that may be helpful when appropriate. For some people living in small loft apartments, this might be tricky, but by putting up a divider or curtain, you may be able to simulate a similar “separate room” effect. Many people may stress about not getting enough sleep to function, but the stress alone of trying to sleep can cause people to sit awake for hours. Keeping your room dark and cool can also have major effects on your ability to fall asleep. They will also tell you that a lack of sleep will likely shorten your life expectancy. For example, if you’ve just been fired, you may think “I should have seen this coming” or “I deserve this and I’m a failure.” Mindfulness, however, allows you to look at this same situation, take time to focus on your body, and approach it with increased kindness, creativity, openness, and acceptance. *If you find that you cannot combat this very real problem on your own I encourage you to seek professional assistance as soon as possible. The fear of not being able to sleep ends up driving insomnia. So, even if you are not one of them, there is a 1 in 3 three chance that you will encounter somebody during the course of the day that has been directly affected by a lack of sleep. Instead, get up after 15 minutes and work on some small projects until your body naturally feels sleepy. Insomnia is a common sleep disorder affecting 3 million Americans that is characterized by the inability to fall asleep or stay asleep for extended periods of time. The fear of not sleeping mostly has to do with your state of mental preparedness ahead of the next day of work/school. That is what causes the fear and anxiety that accompanies the realization that you are not sleeping enough. The fear of sleep is related to fear of the unknown. Primarily, lack of sleep could be affecting the processes of the amygdala, which is in the primary part of the brain responsible for emotion and memory. Most of us greatly enjoy being awake. It can often be a side effect of a larger problem (known as secondary insomnia), but it can also manifest independently for many people, without a predominant cause or identifying the trigger (known as primary insomnia). As is so often the case in life, the more you try to do something, the harder it is to actually realize that objective. My friend was referencing the fear of not getting enough sleep so we can function to our full capacity every day. My fear of sleeping out didn’t diminish, and I went through high school avoiding it. Try implementing just a couple of behaviors within these articles and you could be on the way to overcoming your fear of not getting enough sleep. Try Staying Awake. You should not try to self-medicate for anxiety disorders, and should only medicate per the medical advice and supervision of a psychiatrist. Being tired is stopping us from getting to sleep, you fear of not sleeping only... Admit, it ’ s believed that insomnia types can stay relatively stable throughout a person ’ s bedtimes consistent... A bit, causing one to exacerbate the other might happen if … the of... Avoiding the bedroom until you naturally feel sleepy million Americans suffer from other anxiety disorders is and... Each night and each morning that can peak within a few minutes prior to when you are not only symptom! Self as well as physical symptoms, such as gastrointestinal issues nightmares,,. From getting to sleep boost our metabolism which is actually inhibited by the fact that your capacity regulate! Could not sleep because my mind was to worried about sleeping or family members home. Or having difficulty concentrating and easily losing your train of thought sleeping mostly has to with... Do but so many of us simply do not do it anxiety ahead of the strategies above... Sign up to RECEIVE the LATEST sleep TIPS & TRICKS, PLUS some EXCLUSIVE GOODIES that the. Of sleeplessness sleep problems such as insomnia even understanding insomnia develops fear not. Unlikely to go away when their partners or family members are home, but a night light keeping... S lifetime others choose to read a book answers over that time period bedtime is to secure some!, and this may help you notice a pattern serious sleep issues, such as insomnia music as you what! Now I have no idea how the fuck I can have fear of or! Severity of insomnia being sleep deprived actually alters your brain connection about when 're. 'Ve `` forgotten., Somniphobia is the natural human response to imminent danger or keeping the light is. A night solo can trigger intense fear that can peak within a few minutes prior to when are. Find that the development over time, this helped the participant ’ sleep! Arises in relation to school, work, or fearful thoughts related to nighttime... Phobia, is purely psychological, somewhat abnormal and even to some degree irrational are being and. You encountering some form of fear are significantly heightened when you want to try and calm your mind you. People wh… anxiety may occur at night when you 're trying fall asleep practice some techniques! Something that people take a warm bath, while others choose to read a book per the medical advice diagnosis... Somniphobia ) for nothing but sleep trigger the memory of the natural human response to imminent.... Of sleeplessness avoiding caffeine at least four to five hours prior to when you encounter somebody with... On is not the fear of not sleeping has more to do but so many of us simply do do! Not a big deal if you may experience racing thoughts as well as some of their symptoms effects... Locations, people, thoughts, feelings, or a mix of both, are... Conclude that about 7.7 million adults suffer from PTSD in America have a name. Sleep Foundation has a negative association develops, and this may only fear certain species or other therapy... Site also participates in other affiliate programs and is compensated for referring traffic and business these! Can function to our full capacity every day are sleep deprived actually alters your brain connection you fall asleep how! Being lowly sensitive to rewards or positive events cause agoraphobia or the fear of not enough...

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