Recently I realized one night as I was reading my 900-page book before bed that I was finally sleeping better.
For years I have had a battle with sleep. And lack of sleep and tiredness was winning.
I usually fall asleep without an issue, but I wake up a lot (sometimes more than 10 times a night).
I went to my doctor in November to discuss my sleep issues. Everything I was already doing (like going to bed every night around the same time and waking up about the same time in the mornings) was what I should be doing.
But my doctor had one thing to add: Reduce screen time before bed.
Screen time=iPhones, smart phones, iPads, tablets, computer, Kindle, TV, etc.
My norm at the time and for years had been to fall asleep to the TV. From many years ago when I lived alone falling asleep to the TV was a comfort. And it was a bad habit I had continued until November.
My doctor suggested I reduce my screen time one to two hours before bed. Two hours is extreme for me. So I’ve been doing at least an hour.
My doctor told me it could take … Continue reading
Last month I had an appointment with my doctor to talk about my sleep issues.
I usually don’t have a problem falling asleep. But I wake up numerous times during the night.
A good night of sleep means I only wake up two to three times a night.
A bad night can be two to three times but I am awake for long periods of time. A bad night can also be me waking up up to 10 times a night.
I pretty much already knew the basics to help get a good night’s sleep.
But my doctor and I reviewed them and she added something to the list.
Some of the habits are:
- Going to bed about the same time at night I go to bed usually between 10 and 11 p.m.
- Waking up about the same time in the morning I usually wake up between 6:30 and 7 a.m.
- Limited caffeine and not too late in the day I usually just have one cup of coffee in the morning; Tea during the day is decaf
- Napping should be limited: not too long or too late in the day If I nap it is usually not more than 30 minutes and I regularly practice Restorative … Continue reading
The other day I had a doctor’s appointment to establish the new doctor/new patient relationship.
As we discussed my health history my doctor (who I think is great) asked me what supplements I take. I told her I take melatonin to help with sleep. I also take Tums for the calcium.
(I started taking calcium recently hoping it will help with my thin, peeling, splitting nails, which I am still trying to resurrect. I wrote about the nail experiment more than a year ago and I am still trying to get these nails healthy.)
I asked my doctor if she recommended a different calcium supplement source. She recommended calcium with vitamin D.
Being a woman I know calcium is important. I eat my cheese and have my Greek yogurt. (I don’t really like milk unless it is in my cereal or I’m having a PB&J.) But I am sure my calcium intake is not what it should be with diet alone.
Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work, according to WebMD. … The bones and teeth contain over 99% of the calcium in the … Continue reading
Oh, time change, how I dislike you very, very, very much. (Hate is a strong word.)
Many of my readers are from Arizona, so this doesn’t apply to you as much. But I think the suggestions I am going to make are great whenever you cross time zones.
One of my family members once asked me if an hour really made a difference. Believe it or not, but it is a huge difference for me.
When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek. And if you have things to do on Sunday mornings like I do you are already running late when you wake up.
When you Fall Back, you gain an hour. But really, I gain nothing. On Sundays I normally roll out of bed around 7. So that means I am up by 6. Yippee! I am pretty much off the whole day and sometimes into the week. My body has to try to go to bed an hour earlier on Sunday night. Which these days is not much of a problem. I am normally exhausted around 8. On school nights … Continue reading
It’s that time of year again. Most places in North America will Spring Forward tomorrow at 2 a.m.
To my Arizona family: No more confusion. Starting tomorrow we will be back in the same time zone. (For those of you who don’t know, Arizona doesn’t participate in Daylight Saving Time.)
I hate Springing Forward or Falling Back. The time change, only one hour, completely messes me up.
Normally my preparation for the time change means no difference in my routine. I make sure to keep up with my exercise and healthy eating. But I am nursing a cold. I don’t exercise when I am sick (and depending on the illness I eat whatever I feel like.)
Usually I try to make sure to take the 6 p.m. Restorative yoga class Sunday nights. I think that helps with sleep. But depending on how I feel and if I can breathe through my stuffed-up nose …
Sometimes the Restorative yoga teacher gives us tips if we are having trouble sleeping. A good stretch while lying on your back: Spread your arms and hands and your feet and yours legs and then let go.
This is my advice on how to deal with … Continue reading