Tag Archives: age and sleep

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 roars about sleep deprivation

Only Child catching some much-needed zzzzs.

Only Child catching some much-needed zzzzs.

In this fast-paced overwhelm world getting enough sleep is a pipe dream for many of us. I’m at the point now where if anyone – expert or so-called well-meaning “friend” suggests I need more sleep, I will hand over my “to do” list (or rattle it off) and say,

“Here, take care of all this and maybe I might just enough sleep.”

Maybe is the key word here. I have other sleep stealers going on. I’m a senior and as you age your quantity and quality of sleep diminishes. Copy that – at least in the sleep beyond 7.30 a.m. or 8 a.m. area. That is if I don’t get woken up by the boarder getting up from her room to feed her cat anywhere from 5.30 a.m. to 6.30 a.m. I don’t hear them every morning.

Or one of my many medical conditions either keeps me awake or wakes me up early. Or something unknown – maybe a bad dream – wakes me up during the night. If I don’t get back to sleep within 10 minutes it’s a lost cause as my mind starts thinking of my too many problems, some of which are on that “to do” list.

I’ve tried getting to bed earlier but between what I call housework shit (no, not dusting, just the routine daily stuff like lock doors, make the coffee and set it up for the next day, etc.) and the bedtime rituals (shower and sometimes washing and drying hair) I’m lucky if I make it to bed by 12.30.

Amount of sleep needed each night is different for each individual. I need at least seven and a half hours sleep each night for my health and I would love to get it. Sometimes I think about when I was a child sleeping in my room and hearing the comfort of my parents talking about budgets of all things down the hall in the kitchen. Or sleeping in on weekends until I heard my mother yelling, “get out, get out,” not to me or Dad, but to the roast stuck in the very small freezer atop the small fridge.

I know all my nights in childhood didn’t have 100 percent sleeping with no worries. In high school I would worry about finishing studying for exams and get up really early for more studying. Life as a kid and teenager was not stress-free.

Somehow, over the many decades since, the stress has piled up and up and turned into a constant overwhelm – even when one problem gets solved another one pops up.

And it all affects my sleep.

I’m not alone here – we are a sleep-deprived society with our hurry-rush-rush lifestyles. Smart phones (what a misnomer) and all the other technology that keeps us “connected” 24/7 is partly to blame. Although maybe not in my case as I don’t have a smart phone; I don’t do “Twitter” (for the birds is my take on that), and I make sure I have off-the-computer time where I actually shut the computers off. I do have an e-reader but reading is one of my so-called relaxing pastimes (whether print or e). I say “so-called” because finding time to read for pleasure is almost as hard as finding time to sleep.

Despite my dig at sleep experts and other health experts above, they are right about the downsides of not getting enough sleep. I do agree, but sometimes I feel like shouting “stop the world I want to get off.”

Check out these articles on sleep deprivation.

Insufficient Sleep is a Public Health Epidemic http://www.cdc.gov/features/dssleep/
Sleep Centers Increase to Highest Number Ever http://www.huffingtonpost.com/2013/01/03/sleep-centers-highest-number-american-academy-of-sleep-medicine_n_2366719.html

We are a sleep-deprived world and we resent it.

How do you get enough sleep or do you get enough sleep? Comments please.

Cheers.

Sharon A. Crawford

Only Child Writes

Sharon A. Crawford teaches memoir writing workshops and courses in Toronto, Ontario, Canada. Her next workshop, Getting Your Memoir off the Ground is Saturday, May 10, 2014 at Hugh’s Books and the Studio @ Hughs in east end Toronto. If you are in the Toronto area and want to learn more about writing memoir, this might be the workshop for you. More details on at http://www.samcraw.com/Articles/SpeakersBureau.html

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Filed under Memoir writing course, Mom and Dad, Only child, Overwhelm, Problems, Sharon Crawford, Uncategorized

Only Child’s overwhelm leads to insomnia

Only Child catching some much-needed zzzzs.

Looks like my new motto to put off until tomorrow what you don’t need to do today isn’t solving my overwhelm problem. Now the overwhelm has moved into insomnia. Not good for doing client work during weekdays. I don’t usually suffer from insomnia. I may go to bed very late but at least I sleep until the alarm rings or if I wake up, I fall back to sleep within a few minutes.

Not for the last few days. I know I’ve inherited the worry wart syndrome from my late mother, but don’t recall her suffering from insomnia. But how would I know? I didn’t sleep in her bedroom at home. And when visiting cousins, aunts and uncles, and grandparents, if Mom and I shared a room, she slept.

Maybe I’ve inherited it from my late father. He could give Mom a run for her worry money.

Or maybe it’s secondary factors – anxiety over too much to do (and all seeming to need doing at the same times), pain from physical health conditions acting up, and unfortunately age. It might also be because dawn arrives much earlier in summer, but I don’t think that is really the reason as dawn has been arriving early for over a month and my insomnia just started late last week.

An article on the University of Maryland Medical Center website http://www.umm.edu/altmed/articles/insomnia-000096.htm/  lists those three (not the dawn one) as well as the expected ingesting stimulants like caffeine too close to bedtime, menopause, menstrual cycle hormone changes, circadian rhythms disrupted, sleep apnea, snoring partners, decongestants, and the one that surprises me – computer work. Snoring partners definitely isn’t my reason and neither is computer work. My writing and editing work has me on the computer on weekdays and some weekends I spend a few hours checking and replying to personal email. If computer use was the cause for me, I’d have constant insomnia.

I don’t know if this insomnia will turn into constant. To avoid adding insomnia to my lists of problems and things I’m not grateful for, I am attempting to make some changes. For beating insomnia, the sleep experts say you should go to bed the same time every night and get up the same time every morning. I do the former – it is just very late because of all the household stuff I am still doing late at night. A partner would be helpful here. I am trying to have a cut-off time for doing housework and follow my last week’s blog posting rule – leave it to another day. Now, if I could just get my mind to wind down (and it’s not caffeine. My last cup of coffee goes down before 11 a.m., more than 12 hours before I hit the bed). I walk and/or garden during the day as breaks from work and/or before and after work and get the afternoon sun. Before I go to sleep I do relaxing things – take a shower and read from whatever book I have on the go. The experts say don’t read anything too startling and I suppose mysteries could come under that. This is often my only time to read one of the many books stacked up in the bookshelf by my bed. My room is quiet and so is the neighbourhood I live in – until a bunch of racoons start fighting and crying. Or the newspaper is plunked inside the front door. That  woke me up Friday morning and this plunk never does.  Unlike other times when some noise awakens me, this time I didn’t go back to sleep.

The article at the University of Maryland Medical Center has some other ideas but I don’t agree with them. For example, it says don’t read in bed or watch TV in bed. I don’t have a TV in my bedroom but I do fall asleep in front of the TV in the living room in the late evening and it’s not boredom.  I figure if I read my book sitting up in the kitchen or living room – I would fall asleep. When I transport my body to my bed, guess what? Awake. The article also suggests getting 8 hours sleep; I’m having trouble landing over 5 hours lately. However, experience tells me that 7 ¼ hours works for me.

Now I just have to get the 7 ¼ hours.

Do any of you suffer from insomnia? How do you deal with it?

Cheers.

Sharon A. Crawford

Only Child Writes

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Filed under Anxiety, Books, Burnout, Only child, Overwhelm, Pain, Peace and quiet, Reading, Sharon Crawford, Sleep deprivation