Category Archives: Sleep and Seniors

Only Child says Sleep Sleep perchance to…just sleep

Pondering sleep and sleep deprivation

When I was a child, when I was a teenager, I slept at nights. Lots of sleep. When I was in my late 40s I would kill to get my sleep – anyone and anything that got in my way risked my wrath. Now in my senior years, I ask “What sleep?” If I am lucky I get  6 hours sleep and that’s counting the half hour or so when I fall asleep during the 11 p.m news on TV. I’m not sleeping in though; I keep to about the same time to get up each day – 7.45 a.m. even on weekends, but with it being gardening season and the light of day coming very early, I would like to get up and into the garden much earlier than I do.

And that might be my cue as to something is off. I’m trying to do too much – evenings, yes I sometime watch some TV, besides the aforementioned news. But not until I do some more gardening, weather permitting and I’m not out somewhere. No matter what, I have way too much to do and often some of that comes to mind after the news and so off I go, despite trying hard to get to bed somewhat earlier than 1.30 a.m. or 2 a.m.

Carrying around in  my mind all the guilt of stuff not done, particularly phone calls to friends I didn’t have time to make, doesn’t help. I don’t have time to call them until the gardening is done, so right now that could be 9.30 p.m. as that’s when it gets dark. If I’m out at an event, forget it. One friend has said to call her but she doesn’t do late evening phone calls as she goes to bed. That was a message on my voice mail when she tried to call me and I was out at an event. Not sure what late means – after 10 p.m.? After 9 p.m.? Unless it is an emergency I don’t call friends or family after 9.45 p.m. Fortunately two of my friends are night owls like me.

Is this another health bane of being a senior? Hey, I’m running out of fingers to count all the medical crap I have to deal with as a senior.

So, I decided to put on the hat of my former profession – journalist – and do some research about sleep deprivation online. Here is some of iowhat I found:

If you go here you will find an interesting article covering many aspects of sleep deprivation, including summarizing some studies, how much sleep is necessary, and the effects of sleep deprivation. I have some of the latter, most notably: irritability (well, more than usual), immune system dysfunction (not good for someone who already has a compromised immune system), forgetfullness (mainly if I did something – although I don’t forget what I have to still do, but often forget where something got put. My mind hits a blank here). Yes, it affects my cognitive abilities and I seem to he slower doing things than my usual  modus operandi. The worse things were sleep depreviation could cause cancer and death.  I know we all got to die sometime but not yet please, and do I really want to drag cancer into it?

And look at my language “drag”.

So, I am now going to  make a bigger effort to get body and mind into bed earlier. Yes, I’ll still watch the news and weather report. But the TV goes off, right after that half hour. And before the 11 p.m. news, maybe even before 10 p.m. all the housework shit I have to do for the evening (gardening is never under that category) has to be done. And any phone calls – if I have time to make them.

I am also purging my “to do” lists of stuff and people who steal my time – some will be just on the back burner until next month; some permanently out the door. I am also learning (slowly) to pace myself with what I do – although I still get upset if something takes way too much longer than expected – no matter what the cause.

Do you have trouble getting enough sleep? Why or Why not?

 

Time to get more sleep

Cheers.

Sharon

Only Child Writes

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Filed under Health Seniors, Life Balance, Life demands, Sleep and Health, Sleep and Seniors, Sleep deprivation

Only Child on getting enough sleep

Time to sleep

When I was a child I slept like a child. When I am a senior – like now – I sleep like a senior. Most of the time that is not nearly enough. Most of the time I don’t sleep right through the night. And with an overflowing plate of “to do” things, I need to make some changes.

So, the other night I decided I would try getting up half an hour earlier to get all the morning ritual stuff out of the way earlier and get in front of my computer by 9 a.m.

That worked but I found I had way too many business emails I had to reply to. I didn’t have time for one thing on my to do list but did get to the big item and get it done. But by evening I was dragging myself and by bedtime I was sleepwalking.

Today I’m back to getting up at my normal time and struggling to get down to work at the computer at my usual time. Tonight I have to start working from the getting to bed earlier end. Not easy.

So, I decided to see if my friend Mr. Google could help me. Here are a few things I found.

The first one  was How to make yourself start to go to bed early (for real this time)

A lot of its suggestions I already do – such as darken the room, don’t eat close to going to bed, shower first, use moisture on your skin. And a few suggestions didn’t resonate with me – such as get new sheets, set up a pre-bed tea-time (doesn’t that one violate the do not eat part and do I really want to get up in the middle of the night to go to the bathroom?). Spraying the room with lavender because it calms you I can try. The story also mentions setting an alarm clock – not for when I want to wake up as I do but to let you know it is bedtime.

I don’t need that. I have my “alarm” – the 11 p.m. News and a brief Weather Network report. The plan is the news until 11.20 p.m. when the network switches to sports which I’m not interested in and then switch channels to 10 minutes of The Weather Network and then TV off and get ready for bed.

It’s not that simple. If it were I would be in bed no later than midnight with 20 minutes to spare to read until I wind down and I would still get 7 to 7 1/2 hours of sleep – which is apparently sufficient according to some medical advice.

But I have two issues. I get tired and fall asleep during the news or even at the start of the weather. As a former journalist and a weather junkie I am not bored just tired.

The other issue is all the housework shit I still have to do. Just when I think I’m done, more daily housework that should have been done earlier (When do I have time?) pop into my mind and off I go to do do them.

So I will be trying a few other things to get these housework chores done earlier. If I get enough sleep at night I just might not be dragging myself around in the evening and falling asleep in front of the TV.

Oh yeah, I’m back to setting the timer for business emails. When it rings I just finish the email I’m replying to. The rest can just wait.

What do you do to get enough sleep?

What do you consider enough sleep?

Here are a few more sleep articles to read:

Aging and Sleep from the National Sleep Foundation

Do People Need Less Sleep as They Age?

And this one which makes the most sense to me:

How to Sleep Well as You Age

Cheers and lots of ZZZ each night.

Sharon

Only child Writes

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Filed under Health Seniors, Life Balance, Life demands, Only child, Seniors, Sleep and Health, Sleep and Seniors, Sleep deprivation

Only Child ponders wisdom of longevity

Sharon office 2014-04-19As we boomers escalate towards older and old age, what may help us live longer becomes a big concern. But is it all worth it?

Lifestyle looms large as a positive factor. Studies show that if we eat healthy, exercise enough, don’t smoke, get enough sleep, avoid/manage stress, we can extend our life. Sounds good? Right?

Not exactly. As with everything in living I have learned the hard way that there are mitigating circumstances. We might be able to control the no smoking, but the others? And why didn’t I include exercise in what we can control? Because many people have diseases, injuries that get in the way of enough exercise to help them.

What about eating healthy? We can do this until the cows come home, but as we age, our bodies don’t absorb nutrients as well. Then there are the medical conditions, such as IBS, that make nutrient absorption even less.

Getting enough sleep is a big issue with us older folk. I’ve covered this in detail before, but in a nutshell as we get older we find it more difficult to get the 7 to 8 hours sleep we need.

Then there is stress – that is the biggie. Stress will directly or indirectly reduce life spans. How many heart attacks are caused by stress? How much sleep is lost because of stress?

Stress is a catchall phrase. Actually there are stressors which cause the stress and stress which includes our reaction to the stressor attacking us. Experts talk about managing stress but I wonder if they are referring to the stressors or our reaction or both?

I have learned that you cannot manage most stressors. Or should that be “control” stressors. My experience (and that of many people I know or read about) is that a large percentage of stressors come from what I call “outside.” That is, we don’t cause these stressors to well, happen to us. And despite what I have blogged about before, God is not responsible for a lot of our stress. Human stupidity and technological problems (for want of a better word) are.

Let me give a few examples. If I dawdle around and don’t take care to be ready to leave on time for somewhere, so leave late and worry about arriving late, I’m causing the stressor. If I run into transit problems, that’s not my fault. No matter what time I leave I can hit transit delays. However, if I get myself ready so I leave early enough to allow for transit snafus, I can control the stressor/stress to a certain degree.

Errors in utility bills, life insurance premiums, computer problems, continual missed garbage pickup (all of which I have experienced) are examples of human stupidity and/or technological problems causing stressors/stress.

Then there is the cancer cause. A recent John Hopkins School of Medicine study shows that only one third of cancers are caused by environmental issues and genetic factors. The other two thirds, the study shows, are caused by what they call “bad luck.” I call it the “God factor.”

According to the study, that can explain why some people who never smoke get lung cancer and some people who smoke a lot never get cancer. (See the article at http://www.smh.com.au/nsw/twothirds-of-cancer-cases-caused-by-bad-luck-johns-hopkins-medicine-study-20150102-12gs7g.html or info on the John Hopkins Medicine website http://www.hopkinsmedicine.org/news/media/releases/bad_luck_of_random_mutations_plays_predominant_role_in_cancer_study_shows)

That’s scary. All the lifestyle changes to healthy won’t keep cancer way. I’m not saying to drink regularly until you pass out or smoke five packs of cigarettes a day and forget about exercising. I’m saying to live a healthy life but never take diet, exercise, sleep, etc. as lucky charms to keep cancer at bay. Won’t work.

Personally I believe that if we could keep much of the stressors and resulting stress out of our lives we .could live happier more content lives. Not easy when most stress comes from outside.

We can try to work around this stress. We can look at our over-busy lives and see what we can delete, delay or ignore. Be selective in what stressful situations you are going to tackle and what you can ignore or better yet, delete from your life. For example, last fall I evicted the horrible boarder living here. When someone pushes me on the subway (providing it is not towards the ledge), perhaps I can ignore that. The other stuff, the real crap in my life coming at me, I’m trying to deal with it one thing at a time, based on urgency and emergency – if possible. The rest go on hold, if only for a few days.

And the hell with what the people causing the stressors think about it.

It’s not easy. And I’m not sure I want to live into my 90s or even 80s – unless you are like actress Betty White. She just celebrated her 93rd and is going strong.

How many seniors are like that?

Not me and I’m still in my mid-60s and dealing with 10 health issues – those that I know of.

Maybe the answer is to try to live your life as fully as you can now.

I’m just saying.

What do you say? Comments please.

Cheers.

Sharon A. Crawford

Only Child Writes

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Filed under Anxiety, Baby boomers, cancer, Computer problems, Delay tactics, God, Health, Health Seniors, Life Balance, life spans, Malabsorption, Old Age, Only child, Prioritizing, Problem solving, Problems, Seniors, Sharon A. Crawford, Sleep and Seniors, Sleep deprivation, Stress, Uncategorized

Only Child Looks at Sleep Deprivation and Daytime Overload

Teddy on clock 2I need more sleep. Six hours or less a night is just not enough. I am not alone in this nightmare turned daymare. The US Center for Disease Control and Prevention has declared not getting sufficient sleep an epidemic. The results, it says, include depression, skin aging, weight gain. And 61 per cent of people crave sleep more than they do sex. Although sex (or lack of it) factors into the CDC information on it. See http://bettersleep.org/better-sleep/the-science-of-sleep/sleep-statistics-research/infographic-lack-of-sleep-a-public-health-epidemic/

What is interesting about this posting is what isn’t there. True, it is geared more towards individuals in a relationship. But relationship or not, people seem to have a common denominator about lack of sleep.

We are just too damn busy to get enough sleep. Sleep is way down on the priority list even if we say we must get more sleep. And the results are more than the CDC says. Sleep deprivation makes me stupid and slow on the uptake, not to mention getting around in the morning. I may then last okay until late afternoon, then I just don’t get it in a lot of areas. Areas I am normally sharp in. Not dementia…yet.

Take it from me, a sleep-deprived senior. I just have too much to do each day, much of it late-at- night stuff. Most is routine but often a few one-time extras. The past week I had stabs at trying to finish up all this routine nightly housework shit earlier. But it doesn’t always work. Often I’m out at a meeting or doing grocery shopping. For the latter, because of some store closing times, I go out directly from work and eat supper on my return. Even if I do eat before I go out, I’m still left with dishes, coffee pot preparation for the next morning, refilling the humidifiers, etc. etc. when I get home. It drags on.

True, when home I watch TV but there is before TV and during commercials to do all this stuff. My goal is to stop watching TV after part of the 11 p.m. news – right after the full weather report. Trouble is I often nod off during that time and miss the weather report, then I have to get it elsewhere.

And therein lies the problem – too much to do and when to do it.

I’ve been keeping track (mentally, no time to write it down) what exactly is consuming my time. Besides the late night chore shift, two other things stand out – too much email and too much time spent on it – and this is just the business email. And too much client work all at once– although some of that is suffering because of the email situation, and some of that email is from clients – some necessary of course.

So, starting Dec. 15, I am taking three weeks off for the holiday season. During that time I will do no client work. I bcc emailed all current and recent clients about this decision and basically said (but diplomatically) to leave me alone during that time. If they need to email me, including sending me work, please do it this week or wait until January 5, 2015 week.

I intend to spend more time with family and friends (including emailing them), working on the next novel in my Beyond mystery series and of course keeping up with social media (that is suffering too with this time thing) and any Beyond Blood book promo  to set up for 2015 that comes up. And figuring what in my life I can streamline more and even eliminate. I have already figured out what I want to do in my writing, editing and writing instructing business – and some things have been discontinued. Now, I have to spread out what’s left.

It’s the meetings, organizations I belong to (and what I do there), plus some personal stuff that needs a pruner, maybe even a shovel.

And more sleep. If I don’t get my required 7 1/2 hours sleep each night next year, the culprits will be sorry.

I am serious. My health and sanity depend on it.

 

Cheers.

Only Child Writes

Sharon A. Crawford

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Filed under Life Balance, Life demands, Sleep and Health, Sleep and Seniors, Sleep deprivation