If you sometimes wake up in the night and can't get back to sleep, you're in good company. Approximate one-third of Americans wake in the night, and about half of those have trouble falling back asleep. Sleep experts tell us it's normal to wake sometimes during sleep. If you wake, roll over, and go back to sleep, you don't have a problem. But if you are awake for 20 minutes (or longer), you might need some help.* What can you do when you want to go back to sleep? Here's a couple ideas:
1. Body Scan: Starting at your toes, finger, or head, scan through your whole body, noticing each part and asking it it relax. Here's a link to a body scan you can use: http://www.mindfulmomentsinsc.com/files/Exercises/BodyScan.mp3
2. Noticing texture: Put your hands on two different textures in your bed (e.g. sheet and blanket or skin and cloth). Notice the difference between your two palms (rough, smooth, cool, warm, soft, hard...). Then move your hands slightly and notice the difference. Then be still again and notice the difference. Move one hand to another object with a different texture and notice the difference again. This exercise helps pull you into the current moment helping you appreciate your bed and perhaps taking away your thoughts from worry or racing thoughts.
3. Counting your breath: Count your exhale length and inhale length. (Ideally the exhale should be as long as or longer than the inhale.) Then add a number to each inhale and exhale making the breath longer and deeper. Keep adding numbers until your breath is quite deep, perhaps reaching 10. Don't go so deep that it hurts. Then make the breath shorter again, going down in length from 10 to 9 to ... to 2 to 1. Now breathe normally again, enjoying each inhale and exhale. Or try this meditation: http://www.mindfulmomentsinsc.com/files/Exercises/ObservingYourBreath.mp3
4. Neuromuscular Relaxation: Tighten your fist and hold it tight for 10 seconds. Notice how tight it gets and perhaps even notice how your arm and shoulder feels tense. Now relax it and notice the difference. Repeat twice. Leave arm still as relaxed as you tighten your other fist. Relax. Repeat. Now tighten your foot, or forehead, or upper arm. Always holding contraction for 10 seconds, then releasing and noticing the difference. When you move to a new area, keep the other parts of your body still. Relax your whole body this way until you fall asleep.
5. Going to a relaxing place: In your mind go to a place that is very relaxing for you (the beach, forest, a special bedroom, with a loved person...). Describe to yourself all you see there. Then describe the sounds, touch, taste and smell. Really go there and relax. Breath out tension and breathe in peace.
6. If you've tried these and other ideas and still can't sleep after about 20 minutes get up and do something else. It might even be good to have a sofa or comfy chair all set up (with an extra blanket and pillow?) before going to bed. Go and do something relaxing in another room (ideas below). And if you fall asleep there, allow that. Or once you feel sleepy go back to your bed.
Staying in bed when you can't sleep and worrying about not being able to sleep is unlikely to lead to sleep (and gets into the habit of not sleeping when in bed). So get out of bed to do something else to stop the worry and the tension associated with worry.
Ideas of what to do when you get out of bed in the night because you can't sleep:
1. Drink chamomile tea which is soothing and can make you sleepy. Avoid caffeinated teas.
2. Have warm milk or hot chocolate. Milk has tryptophan which can help you sleep.
3. Read something boring (textbook?). Exciting stories can have the opposite effect.
4. Listen to quiet soothing music.
5. Pet your dog or cat.
6. Think about something you like to do that's relaxing.
7. Watch someone else sleep.
8. Develop a relaxing ritual to use before you want to sleep.
Everyone has some nights when it's hard to sleep or stay asleep. If this is just occasional, there's no need to seek further medical assistance. But if you regularly find you can't sleep more than 2 hours at a time, you probably should consult a sleep doctor to determine what you could do to get more sleep.
*As we grow older, waking in the night becomes more common for lots of reasons like needing to go the the bathroom, pain in joints, and seniors tend to sleep lighter than younger folks. As long as you're getting enough sleep (7-8 hours in normal), it's ok if part of you sleep is during the day).
Friday, September 20, 2013
Tuesday, August 27, 2013
Start the Day Well
Do you ever start the day lying in bed and dreading what is to come? How we get ready for our day can really set the tone for the whole day, and can make each day more enjoyable. Tomorrow consider starting you day with one or more of these tips:
1. As you're waking up name 5 things you are grateful for. Include things you like about your bedroom, body, family, house, job, neighborhood, state, country,.... Try to think up new things each day. When things you don't like come to mind, notice the distraction and tell yourself you will work out problems later in the day but this moment is for gratitude. Then go back to being thankful.
2. Have 2 cups of water when you wake up. We wake up dehydrated from not drinking all night. Drinking water first thing in the morning will make you feel better and help your appetite be more appropriate at breakfast.
3. Plan to pamper yourself at some point during the day. Choose something you would really like to do that takes only a few minutes and plan to do it sometime time later today.
4. As you are showering, bathing, and/or dressing do a body scan, noticing what parts of your body feel good and what parts you can't feel or feel a little tense. Each day notice any differences since our bodies are different every day. Let the tension wash out into the water and down the drain. Or let deep breaths take out the tension/pain and breaths in bring in refreshment and new life.
5. Eat breakfast. Myriad health problems (such as heart disease) have been found to be less likely if you eat a wholesome breakfast every day. Include protien and fresh fruits and/or vegatables. If you're not hungry when you wake up, pack a breakfast to eat when you get to work or school.
6. Include peppermint in your morning such as a mint tea, mint gum or candy, or an infuser with mint. According to a study in the N. American Journal of Psychology people who were exposed to mint before driving had more energy. Wheeling Jesuit University found that peppermint increase alertness and decreases fatigue when driving (Dr. Bryan Raudenbush, PhD). So pop a stick of peppermint gum in your mouth before driving to work.
7. Think of something in your life that you are glad happened to you (e.g. meeting your partner or friend, having children, moving to your town, or having a certain skill or job). Now imagine how your life would have been different if this had not happened. This exercise can help you appreciate something that you otherwise take for granted and give your an optimistic start to your day.
8. Do some exercise outside. Nature sounds and sights boost our mood, and exercise helps in many ways. So before you climb on the bus or in the car walk for five minutes (or more) in your neighborhood, pull some weeds, pick a flower, or visit with your dog.
9. Smile! Smiles brighten our moods even when we're thinking about something we are dreading or when we're worrying. So include several smiles in your morning routine. Give yourself a reminder by posting a picture of someone or something that makes you smile near where you brush your teeth or eat breakfast or on the dashboard of your car.
For more ideas see: http://www.webmd.com/balance/features/morning-mood-boosters
1. As you're waking up name 5 things you are grateful for. Include things you like about your bedroom, body, family, house, job, neighborhood, state, country,.... Try to think up new things each day. When things you don't like come to mind, notice the distraction and tell yourself you will work out problems later in the day but this moment is for gratitude. Then go back to being thankful.
2. Have 2 cups of water when you wake up. We wake up dehydrated from not drinking all night. Drinking water first thing in the morning will make you feel better and help your appetite be more appropriate at breakfast.
3. Plan to pamper yourself at some point during the day. Choose something you would really like to do that takes only a few minutes and plan to do it sometime time later today.
4. As you are showering, bathing, and/or dressing do a body scan, noticing what parts of your body feel good and what parts you can't feel or feel a little tense. Each day notice any differences since our bodies are different every day. Let the tension wash out into the water and down the drain. Or let deep breaths take out the tension/pain and breaths in bring in refreshment and new life.
5. Eat breakfast. Myriad health problems (such as heart disease) have been found to be less likely if you eat a wholesome breakfast every day. Include protien and fresh fruits and/or vegatables. If you're not hungry when you wake up, pack a breakfast to eat when you get to work or school.
6. Include peppermint in your morning such as a mint tea, mint gum or candy, or an infuser with mint. According to a study in the N. American Journal of Psychology people who were exposed to mint before driving had more energy. Wheeling Jesuit University found that peppermint increase alertness and decreases fatigue when driving (Dr. Bryan Raudenbush, PhD). So pop a stick of peppermint gum in your mouth before driving to work.
7. Think of something in your life that you are glad happened to you (e.g. meeting your partner or friend, having children, moving to your town, or having a certain skill or job). Now imagine how your life would have been different if this had not happened. This exercise can help you appreciate something that you otherwise take for granted and give your an optimistic start to your day.
8. Do some exercise outside. Nature sounds and sights boost our mood, and exercise helps in many ways. So before you climb on the bus or in the car walk for five minutes (or more) in your neighborhood, pull some weeds, pick a flower, or visit with your dog.
9. Smile! Smiles brighten our moods even when we're thinking about something we are dreading or when we're worrying. So include several smiles in your morning routine. Give yourself a reminder by posting a picture of someone or something that makes you smile near where you brush your teeth or eat breakfast or on the dashboard of your car.
For more ideas see: http://www.webmd.com/balance/features/morning-mood-boosters
Thursday, August 1, 2013
The Aging of America
In 2056, for the first time in US history, the population of people older than 65 will outnumber younger people according to the US Census bureau. The Census bureau also tells us that baby boomers are living longer than their parents did even though they tend to be less healthy than their parents were at the same age. Advances in medicine and medical technology are allowing people to live longer, even if they have poor health habits.
What changes will need to happen as a higher percentage of our population is older? Time will tell. But mostly likely we'll need to rely on each other more. Our health care system will need to focus more on staying fit and healthy and less on curing illnesses. And each of us will need to care for older neighbors, family members, and friends. Probably a higher percentage of the population will be employed in the elder care and health care fields. And we may all work well past the age of 60.
As changes come to our society each of us needs to make sure we are ready for the future. Staying physically, socially, and mentally active will help each of us as our bodies grow older. No matter what your age now, consider ways that you can become more engaged in your community, keep your body fit, and use your brain more. Consider adding the following habits to your life:
*At least once a week call or visit a friend.
*Exercise daily, sometimes aerobic, sometimes stretching. If you don't have time for a whole work-out, add a longer walk to the car when you park at the office or store or take the steps instead of the elevator.
*Look for ways to learn daily. Make a list of things you want to learn on your computer or in your journal. Check this list at least once a year to notice what you've learned and pat yourself on the back for keeping an active brain.
*Learn habits that help you relax and feel good. Include leisure in your weekly and daily routine.
*Consider your next doctor visit as a time to learn about yourself and your health. After your check-up resolve to try new ideas that you learned from the doctor or nurse to improve your health. Enlist a friend to encourage you to keep your goal by telling her/him of your new resolution.
*Notice (but don't condemn yourself for) your bad health habits and make small changes to be more healthy. For example, if you put three spoons of sugar in your tea, try to cut back to 2 spoons over the course of one week. If you walk one mile slowly, pick up the pace once a week or add a bit of length. Small changes makes big differences over time.
*Learn about organizations that help others and consider volunteering.
*Talk with your family members and friends about how you want to be cared for when your are older. Get your will ready and prepare ideas for your family to commemorate your death once you have pass on.
We'll all need to work together as our society ages. Please add your comments on how we can all prepare in the comments below.
What changes will need to happen as a higher percentage of our population is older? Time will tell. But mostly likely we'll need to rely on each other more. Our health care system will need to focus more on staying fit and healthy and less on curing illnesses. And each of us will need to care for older neighbors, family members, and friends. Probably a higher percentage of the population will be employed in the elder care and health care fields. And we may all work well past the age of 60.
As changes come to our society each of us needs to make sure we are ready for the future. Staying physically, socially, and mentally active will help each of us as our bodies grow older. No matter what your age now, consider ways that you can become more engaged in your community, keep your body fit, and use your brain more. Consider adding the following habits to your life:
*At least once a week call or visit a friend.
*Exercise daily, sometimes aerobic, sometimes stretching. If you don't have time for a whole work-out, add a longer walk to the car when you park at the office or store or take the steps instead of the elevator.
*Look for ways to learn daily. Make a list of things you want to learn on your computer or in your journal. Check this list at least once a year to notice what you've learned and pat yourself on the back for keeping an active brain.
*Learn habits that help you relax and feel good. Include leisure in your weekly and daily routine.
*Consider your next doctor visit as a time to learn about yourself and your health. After your check-up resolve to try new ideas that you learned from the doctor or nurse to improve your health. Enlist a friend to encourage you to keep your goal by telling her/him of your new resolution.
*Notice (but don't condemn yourself for) your bad health habits and make small changes to be more healthy. For example, if you put three spoons of sugar in your tea, try to cut back to 2 spoons over the course of one week. If you walk one mile slowly, pick up the pace once a week or add a bit of length. Small changes makes big differences over time.
*Learn about organizations that help others and consider volunteering.
*Talk with your family members and friends about how you want to be cared for when your are older. Get your will ready and prepare ideas for your family to commemorate your death once you have pass on.
We'll all need to work together as our society ages. Please add your comments on how we can all prepare in the comments below.
Tuesday, July 23, 2013
Retire later?
Recent research suggest that those who retire later (after age 62) show lower rates of dementia. This makes sense since work keeps us physically and mentally active and tends to increase our social interactions. Being active and social is know to reduce the incidence of dementia. Does that mean you should plan to retire at 80? No...(although some do...)
But when you retire plan to keep working, doing the things you like to do. Volunteer for your favorite organization or community, exercise daily, keep social contacts going, and keep learning. Past research shows that learning new things is an effective way for seniors to keep their brains healthy.
Not all of us are near retirement, but we can all choose to learn (and keep our brains active). Most jobs and hobbies offer opportunities for learning, so it's just a matter of making learning a priority. Learning new areas of expertise at our work makes us a more valuable employee (and better able to find a new job should we need to). Once study suggests that learning something after doing at least 50 minutes of aerobic exercise that day makes learning last longer and encourages growth of brain cells.
So learn to cook, juggle, play a game,... Or learn a new language. Whether you're still working or are retired, you can choose what to learn and what to do that will improve your health.
Note: Research cited comes from the Alzheimer's Neuroscience conference that took place in Boston, MA from July 13-18, 2013.
But when you retire plan to keep working, doing the things you like to do. Volunteer for your favorite organization or community, exercise daily, keep social contacts going, and keep learning. Past research shows that learning new things is an effective way for seniors to keep their brains healthy.
Not all of us are near retirement, but we can all choose to learn (and keep our brains active). Most jobs and hobbies offer opportunities for learning, so it's just a matter of making learning a priority. Learning new areas of expertise at our work makes us a more valuable employee (and better able to find a new job should we need to). Once study suggests that learning something after doing at least 50 minutes of aerobic exercise that day makes learning last longer and encourages growth of brain cells.
So learn to cook, juggle, play a game,... Or learn a new language. Whether you're still working or are retired, you can choose what to learn and what to do that will improve your health.
Note: Research cited comes from the Alzheimer's Neuroscience conference that took place in Boston, MA from July 13-18, 2013.
Thursday, May 30, 2013
Improve Your Brain!
As the population continues to age, more research is being conducted on how to keep our brains active and growing throughout our lives. Tips abound, but here's some of the best suggestions for keeping your brain healthy:
Exercise: Exercise increases our brain's ability to learn. Recent research even shows increased exercise grows brain cells and can reverse age-related brain cell loss (study was of older adults who walked 40 minutes a day three days a week). Exercise also is good for heart health, decreased depression, leads to weight loss, and fosters social interaction. So go for a walk, do crunches, lift weights, .....
Deep Breathing: Doing as little as 20 minutes a day of meditation three times a week has been shown to cause changes in the amygdala, the area of the brain that regulates emotion (2012 study). The changes seen in the brain could be correlated to more happiness and less depression. So take a few minutes each day to simply breathe and observe your breath. Let other thoughts go as you focus only on the now.
Learn something new: A 2009 University of Oxford study showed new brain cell growth when people practiced juggling 30 minutes a day for 6 weeks. The benefits suggested by the study include increased coordination and faster reflexes. But learning anything (especially after exercising) is good for your brain. So learn a language, a craft, or a new skill.
Exercise: Exercise increases our brain's ability to learn. Recent research even shows increased exercise grows brain cells and can reverse age-related brain cell loss (study was of older adults who walked 40 minutes a day three days a week). Exercise also is good for heart health, decreased depression, leads to weight loss, and fosters social interaction. So go for a walk, do crunches, lift weights, .....
Deep Breathing: Doing as little as 20 minutes a day of meditation three times a week has been shown to cause changes in the amygdala, the area of the brain that regulates emotion (2012 study). The changes seen in the brain could be correlated to more happiness and less depression. So take a few minutes each day to simply breathe and observe your breath. Let other thoughts go as you focus only on the now.
Learn something new: A 2009 University of Oxford study showed new brain cell growth when people practiced juggling 30 minutes a day for 6 weeks. The benefits suggested by the study include increased coordination and faster reflexes. But learning anything (especially after exercising) is good for your brain. So learn a language, a craft, or a new skill.
Thursday, May 9, 2013
Recent research on improving sleep
Summarized below are three new studies that help us understand more about sleep. Summaries below are draw from WebMed (www.webmd.com) research summaries and articles on sleep written by Dr. Micheal Breus, PhD, ABSM.
1. The National Science foundation interviewed 1000 adults (ages 23-60) to determine the effects of exercise on sleep. Respondents reported their physical activity for the week (vigorous, moderate, light, and no activity). All respondents reported the same amount of sleep, but the more people exercised in the day time, the higher the quality of sleep (i.e. they felt more rested and refreshed when waking). 61% of the non-exercisers reported bad sleep (e.g. difficulty falling and staying asleep, difficulty falling back asleep, sleeping too little), and were more likely to report feeling sleepy during the day. But perhaps most significant is that even those who only reported light exercise (e.g. 10 minute walk a day), reported better sleep than those who did no exercise. Participants who exercised more reported improved sleep regardless of when during they day they exercised.
2. A new study conducted by the University of California Berkeley suggests poor sleep may contribute to the lack of appreciation in couples. Researchers studied 60 heterosexual couples between ages 18 and 56, asking them to record amount of sleep and their feelings of gratitude. Results suggest that people tend to feel less appreciated by their partners if they slept poorly. In fact, when just one member of the couple slept poorly, both partners are negatively effected emotionally and have a lower level of appreciation felt in the relationship. This may explain why more couples are sleeping separately (25% and rising). Poor or insufficient sleep leads to crankiness and less ability to adapt to changes. So it's no wonder that we are less appreciative when we have slept poorly.
3. Modest sleep improvement appears to increase tolerance for pain. Researchers at the North Shore-Long Island Jewish Sleep Disorders Center extended the sleep of half the participants (ages 21-35) to 10 hours a night and then tested both groups for pain tolerance (how long it took them to remove hands from a heat source). The extended sleep group had a 25% increase in pain tolerance, the equivalent of taking a pain killer. Findings are found in the December 2012 issue of Sleep. Although this small study cannot conclude that increased sleep causes higher pain tolerance, it does suggest that those
expecting to have surgery or suffering from chronic pain would benefit from increased sleep.
So what can we conclude?
1. Arrange your schedule so that you can get 7-10 hours of sleep each night.
2. If you, your partner, boss, or best friend is experiencing sleep problems, get or encourage them to get some help improving their sleep habits.
3. Exercise everyday, even on busy days.
4. If you're experiencing chronic pain, consider other causes of pain beyond the initial diagnosis such as sleeping more.
Need help with sleeping better. See the last blog post (from May 8, 2013, below).
1. The National Science foundation interviewed 1000 adults (ages 23-60) to determine the effects of exercise on sleep. Respondents reported their physical activity for the week (vigorous, moderate, light, and no activity). All respondents reported the same amount of sleep, but the more people exercised in the day time, the higher the quality of sleep (i.e. they felt more rested and refreshed when waking). 61% of the non-exercisers reported bad sleep (e.g. difficulty falling and staying asleep, difficulty falling back asleep, sleeping too little), and were more likely to report feeling sleepy during the day. But perhaps most significant is that even those who only reported light exercise (e.g. 10 minute walk a day), reported better sleep than those who did no exercise. Participants who exercised more reported improved sleep regardless of when during they day they exercised.
2. A new study conducted by the University of California Berkeley suggests poor sleep may contribute to the lack of appreciation in couples. Researchers studied 60 heterosexual couples between ages 18 and 56, asking them to record amount of sleep and their feelings of gratitude. Results suggest that people tend to feel less appreciated by their partners if they slept poorly. In fact, when just one member of the couple slept poorly, both partners are negatively effected emotionally and have a lower level of appreciation felt in the relationship. This may explain why more couples are sleeping separately (25% and rising). Poor or insufficient sleep leads to crankiness and less ability to adapt to changes. So it's no wonder that we are less appreciative when we have slept poorly.
3. Modest sleep improvement appears to increase tolerance for pain. Researchers at the North Shore-Long Island Jewish Sleep Disorders Center extended the sleep of half the participants (ages 21-35) to 10 hours a night and then tested both groups for pain tolerance (how long it took them to remove hands from a heat source). The extended sleep group had a 25% increase in pain tolerance, the equivalent of taking a pain killer. Findings are found in the December 2012 issue of Sleep. Although this small study cannot conclude that increased sleep causes higher pain tolerance, it does suggest that those
expecting to have surgery or suffering from chronic pain would benefit from increased sleep.
So what can we conclude?
1. Arrange your schedule so that you can get 7-10 hours of sleep each night.
2. If you, your partner, boss, or best friend is experiencing sleep problems, get or encourage them to get some help improving their sleep habits.
3. Exercise everyday, even on busy days.
4. If you're experiencing chronic pain, consider other causes of pain beyond the initial diagnosis such as sleeping more.
Need help with sleeping better. See the last blog post (from May 8, 2013, below).
Wednesday, May 8, 2013
Tips for Getting Better Sleep
1. Have a bedtime ritual:
a. Self-care: teeth, bath, hair, etc.
b. Relaxation: warm bath, quiet music, gratitude list,
tea,…
2. Go to bed and get up at the
same time every night/morning.
3. Make a comfortable sleep
area:
a. Mattress less than 10
years old
b. Consider darkening
shades to prevent light
c. Consider earplugs or white
noise machines
d. Pillows to support
lower back and neck
What
encourages sleep
1. Daily exercise (esp.
aerobic).
2. Making relaxation a habit
(e.g. meditation, neuromuscular relaxation, yoga, mindfulness, spiritual
practices, etc.)
3. Healthy encouraging
relationships.
4. Processing (vs. ignoring)
stress (therapy, talk to friend, worry list, setting smaller goals, decreasing
expectations, etc.).
5. Some foods: warm milk,* bananas, almonds, cherries
(only natural source of melatonin), oatmeal,* small portion of protein (cheese,
cottage cheese, meat, hard boiled egg), and some herbal teas.* (*Remember to avoid high sugar
additives.)
Things
to Avoid:
1. Exercise and heavy eating right before bed (esp. high fat
meals).
2. Naps more than 20 minutes in the afternoon.
3. Looking at electronic screens before bed.
4. Stress and arguments, especially before bed.
5. Alcohol, caffeine, sugar, and nicotine within 3-5 hours of
bedtime.
6. Using bed for other things (reading, chatting, working, TV,
…)
7. Suspenseful books, shows, etc. that are hard to stop.
8. Turning the light on when you get up for the bathroom, kids,…
9. Staying in bed and worrying that you aren’t sleeping.
10. Distractions (e.g. pets, kids, snoring,
neighborhood noise…).
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