Tag Archives: sleep deprivation

Intent of the Day: Rest Up

sleep

You might be on vacation but it doesn’t mean you’re coming back refreshed. If you spent your time with family and friends catching up on all the things you miss year-round, you’re not alone. If you’re anything like us, you’re exhausted and that is no way to enter a new year. We’re going to spend the last few days of 2016 trying to catch up on some zzz’s so we enter the new year ready and rested.

You too? Let us help you get a little rest: Continue reading

7 Tips to Maintain Healthy Sleep While Visiting Sin City

legs+bed+nicholas kirkwood shoes+light

We all know sleep is important for our bodies to perform at optimal levels, but it can easily be the first thing we let slide when we’re having a fun weekend in Vegas with our honey or meeting up with friends. You might even think maintaining healthy sleep in Vegas (or anywhere else, for that matter) is a lost cause and you can get through a few days of bad sleep. Unfortunately, only getting 4 or 5 hours (or less) of sleep a night isn’t going to give you the energy your body and mind need to fully function – and really enjoy your trip.

The Center for Disease and Control Prevention (CDC) recommends adults get between 7-9 hours of sleep a night while in Vegas – kidding. They don’t specify Vegas, but the CDC’s recommendation of 7-9 hours of sleep per night for adults is true no matter where you’re sleeping. All joking aside, there are serious effects of sleep deprivation – even for just one or two nights – including diminished thinking and cognitive functions (this means lost cell phones, keys and money, and lower concentration while at the black jack table), irritability, personality changes, less coordination (be careful ladies if you wear heels), and a weakening immune system.

Maintaining good sleep is even more vital if you are drinking alcohol (maybe even a few more than usual) in Vegas. It turns out that along with a hangover, the effects of heavy drinking include a lower immune system for 24 hours after drinking. That’s a potential double whammy to your immune system if you are drinking and not getting enough quality sleep.

However, there is a unique problem to achieving your healthy sleep quota in Vegas:  Sin City is known for it’s nightlife – precisely the time your body naturally wants to sleep. When it’s dark, your brain signals your pineal gland to produce the sleep hormone melatonin, which tells your body it’s time to sleep (hence the sleepy feeling you get at night). When the sun rises in the morning, the light tells your brain and pineal gland to lower the production of melatonin because it’s time to wake up. This is all part of your body’s natural circadian rhythm. So even if you arrive back at your hotel room at 2am with the intention of sleeping until 9 or 10am (getting a healthy 7-8hours), you’re actually working against your circadian rhythm.

In addition to circadian rhythm disruptions, you might have added difficulties sleeping if you are sensitive to noise, find it difficult to sleep while away from home (different mattress, pillow, sheets, and possible change in temperature), or are experiencing jet lag. However, despite the challenges of maintaining healthy sleep while in Vegas, there are some simple, practical ways to get around these problems, get your sleep, and still have fun in Sin City (who says you can’t have your cake and eat it too).

  1. Keep your room dark. Use your room’s blackout blinds or heavy curtains to keep sunlight from entering your room in the morning and signaling your body to wake up. Make sure you close them BEFORE going out in the evening so when you return in the middle of the night (tired and ready to sleep) you won’t have to remember. Also, if your room has heavy curtains instead of blackout blinds, be sure to close the curtains completely – even a sliver of sunlight shining in can trigger your body’s natural inclination to wake up.
  2. Request a quieter room. If you know that outside noise typically disrupts your sleep while travelling, ask the receptionist at check-in (or better yet call ahead or make a note on your online reservation) that you would like to be on a higher floor (less street noise) and away from ice machines and service areas (less hallway noise). As a former hotel worker, I know most hotel employees will accommodate your requests the best they can.
  3. Make your room and bed as comfortable and similar to your home sleeping surroundings as possible. Set the room thermostat to the same setting you use at home and pull out any blankets or extra pillows from the closet if you typically use them. If you are driving to Vegas, consider bringing your own pillow. Getting your mind and body as comfortable as possible in your hotel room environment will help you sleep better.
  4. Turn off your cell phone or put the ringer to silent when you go to bed. You don’t want any phone calls, email alerts, or calendar reminders disrupting your sleep.
  5. Don’t over schedule your trip. I know this can be hard when you want to do so many things – shows, pools, shopping, clubs, restaurants, casinos – in a short amount of time. However, when you over plan your trip, you are more likely to miss your precious ZZZ’s. This is especially true since you are likely up later than normal in Vegas and might be combating jet lag.
  6. Stay hydrated. Drink plenty of water during the day and keep water in your hotel room to drink before bed and when you wake up in the morning (or afternoon, you wild ones).  Staying hydrated will help fight jet lag, replenish your body of vitamins and minerals while you sleep, and give you energy for your day.
  7. Choose your hotel wisely: If you can, choose a hotel with amenities that will support you in maintaining your health, even while in Vegas. Delos Living recently partnered with MGM Grand Hotels in Las Vegas to offer a number of Stay Well rooms designed to support guests’ health and wellness. These rooms have a number of featured design to support health sleep, including  advanced room lighting (lights that dim or become brighter to regulate the body’s internal clock and assist in regulation of melatonin production), wake-up light therapy, special night lighting LED lamps that illuminate pathways at night without disturbing melatonin levels), and dawn simulator alarm clock to gradually awaken the body in the morning.

With these easy and practical tips to maintaining a healthy sleep while visiting Sin City, you’ll be sure to wake up happy, rested, and ready to enjoy your Vegas vacation (without compromising any of the fun).

*****

18154748891333272199Are you ready for a healthy Vegas vacation?

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photo by: ...love Maegan

Sleep Deprivation- 6 Tips for Longevity

 Listen to the soothing music in “BE Real,Laugh & Love  video. It will put you in the zone, the meditative state that is a soothing precursor for sleep. 

Great yogi’s have gone with little sleep and purportedly lived to a ripe old age. Would the stress and havocwe endure have something to do with the sleep component? Meditators and athletes are often in the zone, an alpha-type state frequency.

My sleep patterns vary, I can be nocturnal when I’m writing…or be an early riser when I’m filming. Or be a slug in when trekking around Hawaii..
Dr. Breus states, that recent studies indicate that getting under 7 hours of sleep per night could promote illness and a shorter life-span. Whereby, too much sleep, hanging out under the covers for 10 hours could indicate the presence of an illness. Obesity and heart problems could be one of the signals.

Pray tell, what state of sleep is considered to be the most beneficial? The alha state, or the deeper theta state, where we rarely remember dreams. And, if we’re having nightmares running our tail off from a monster, is that healthy sleep? A psyche doc would say you’re working out your aggressions, or fears- a good thing. Yet, you wake- up exhausted feeling like you put in 7 hours of heavy labor. What to do?

6 Tips for increasing longevity.

l. Prepare for sleep:  Don’t eat for at least one hour before bedtime. Quiet down, read a book or meditate.

2. Ready for a good night’s sleep? Lie on your left side. straighten your left leg. Put your left knee, over your right knee. Remain in this position for 15 minutes. Your breathing will have slowed down.. Now you can lie on your back, or your stomach, if you choose  and allow yourself to fall asleep.

3. Find sheets that are comfy. Pillows that feel good…like sinking into a marshmallow. A cozy comforter, light weight for summer, will allow you to nest, to feel like you are hybernating.

4. If you awaken in the middle of the night, don’t toss & turn. Have a glass of water by your bedside, take a couple of sips. If it was a dream that awakened you, or an amazing idea that came to you, jot it down. Keeping a pen & pad by your bedside will prove a learning curve, when you reread it.

5. Hugging a pillow is great. If you have a lovemate, cuddling is heavenly to fall asleep.

6.What if your your lovemate snores or the neighbors too are loud? Oops, time to get a friendly set of ear-plugs, or play soft meditative music…and watch yourself drift into LALA Land…so sweet. So fine. Sweet dreams.

www. merrieway.com     Merrie Lynn Ross’ new book "Bounce Off the Walls-Land On Your Feet…how to Morph Havoc & Hassles into Harmony & Happiness is scheduled for an August ,2010 release date.

 

Homelessness Myth #6: Homeless People Sleep All The Time

 Last post, I wrote that we need to wake up to the issues of homelessness. First, we need to be become aware, then we need to become educated and through this education, our compassion will be re-awakened. No longer should we sleepwalk through the issues of homelessness.

In this companion post, I asked some homeless people to share their feelings about sleep. I made no suggestions on what they should or should not share. I share their feelings with you.

The following people who have responded to my inquiry have demonstrated great courage for which I thank each of them.

“Sleeping is kind of rough. Sleeping on the streets you have to watch other people. You have to be real careful of the weather and other people. You could get kicked in the head. Other people like to mess with the homeless.” – Joe

 

“For the moment, let’s just say riding around all night on the bus and trains keeps you out of jail.” – Maurice

 

“Problems I encounter – I have people stalking me for crimes that they have committed against me, including poisoning me, drugging me. So, therefore, I do not have a place to sleep or sleep on a regular place or regular sleep times. So, therefore, I cannot keep appointments or regular life. Sleeping times are hard to get as well as keeping my health correct.” – Antonio

 

“Out of all the years my family and I were homeless, we slept in shelters and got enough sleep. Except for one night when we slept in a car which was a horrible experience.” – Barbara

 

“As soon as you get camp set up and get into your blankets and fall asleep, it’s time to get up and pack up your stuff and start the day.” – Connie

 

“I. Make yourself tired every day by making yourself busy doing something. II. Being stir-crazy is a box thing! It leads to a constant insomnia."– Gerod

 

“My experience with sleep as a homeless person… I have sleep problems anyway. I have diabetes and asthma. It affects my sleep pattern. I’m always tired. The other day I slept under the bridge because it was overcast and supposed to rain. Before I woke up at 3:00 am, there was a car that crashed into a tree next to the trolley. I didn’t hear a thing. I slept right through it. People near me said that the people in the car were drunk. I don’t know. When I woke up, they were towing the car away.” – Anonymous

 

The factors "that affect the sleeping habits of people sleeping on the streets are:

– People on certain medications

– Medical, physical conditions

– Noise levels

– Too much light

– Harassment by pedestrians and/or people driving by

– Other homeless people

– Weather, especially if [a homeless person] is not protected from extreme weather conditions by tents, A.C., cold weather gear, enough clothes, umbrellas, etc.

– Fear/paranoia of being robbed, mugged, raped, beat up, harassment by anyone you’re concerned about being bothered by

– The hard cold/hot ground

– Debris on the ground if [the homeless person] is unable to properly clean up

– Vermin – bugs, rats, birds

– Hunger or [being] full of caffeine

– People nearby having conversations in voices loud enough to keep someone awake, although not intentionally

– Having a good quiet spot, but cannot sleep there until real late because of business hours – People waking you up for blankets, cigarettes, looking for criminals or friends, [asking for] directions, giving food or other things

– A person’s personality [being] too polite to end a conversation, anger slow to cool, etc.

– Habits, like reading, insomnia, smoking, visiting friends, staying up at night and sleeping during the day – Sleeping near noisy spots: freeway, noisy businesses, hospital fire station, police station, high crime areas, high traffic streets, metered parking lots, skateboarding, teens using your location to extreme skate.” – Bookwyrm

 

I look forward to your comments. Thank you, Christine

 

The Humor of Sleep Deprivation

Zzzzzzzzzzzzzzzzzzzz… Oops! Is that my face in the keyboard? Being chronically sleep deprived is no laughing matter, and yet we can do some pretty funny things when we are flat out wiped. I decided to investgate.

When we are sleep deprived, everything is amplified and dulled at the same time. Sounds are louder, emotions are hotter, tears are right under the surface; and yet our reflexes and recall skills are much slower- ever noticed that? When I am exhausted, I can’t remember where I parked my car after a five minute run into the store, but the second my husband looks at me cross-eyed, I am a ball of fury and sobs.

I admit I have done some really stupid things while being sleep deprived. I have burned many a tea pot, forgotten the names of people I have known for years in the middle of a conversation, showed up for a meeting at the wrong place and the wrong time, and once even left behind one of my kids at the bottom of a ski slope, to go inside for lunch.

Most recently, after a night of four interruptions from everything from pre-teen nightmares to pee pee sheets, I went to the gym to try and wake up. I climbed onto the elliptical machine, plugged into CNN and started groovin’ along. After about 15 minutes, I wondered why I was sweating like a pig. I looked down, and realized I had walked out the door, and was now working out, with my shearing slipper boots still on.

<em>What are some of the absolute DUMBEST things you have done while being sleep deprived? Let’s lighten up this subject and share some of our biggest giggles and yawns!</em>

Maria Miranda, Facebook expert, and founder of <a href="http://mirandacreative.com/" target="_hplink">Miranda Creative</a> shared a few juicy examples of a savvy business owner on too little sleep. While she admits to locking herself out of her house, as well as leaving the keys in the car door – I loved her story of leaving the keys in the fridge while grabbing a drink, and having no idea where to find them.

<blockquote>"I was just joking about this subject, so it is on the top of my mind," said Miranda. "Twice I have done a ‘Google’ search on my Blackberry, and then held the phone to my ‘ear’ as if I would ‘hear’ the results!" </blockquote>

Another classic story came from a wiped out woman at work who was on the phone with a client, and automatically said, "I love you" at the end of a business call. A single mom in Florida admitted to pouring coffee into her daughter’s sippy cup for preschool; and then drove off, gulping nasty apple juice from her ‘to-go’ mug.

Mika Brezinski, anchor of MSNBC’s "Morning Joe" is a busy TV celebrity, mother of two, and is no stranger to functioning with little sleep. In her recent book, <a href="http://morningmika.com/" target="_hplink">All Things At Once</a>, she opens up about her very human life, and the balancing act of motherhood and career – including falling down the stairs with her newborn from sheer exhaustion. She confessed on <a href="www.bn.com/tagged" target="_hplink">Barnes & Noble Tagged,</a> that the shirt she is wearing on the cover of the book, was the shirt she showed up in for the photo shoot- after falling asleep with her clothes on the night before.

One of my favorite sleep deprived stories describes a woman in her late 40’s who had a surprise new baby and was back in the newborn haze. She was running through Old Navy for a few baby items, and got stuck in an endless line that would never move. As she stood there getting more and more infuriated, she finally woke up to realize she has been standing for twenty minutes -behind an Old Navy mannequin.

No wonder there is a Starbucks or Dunkin’ Donuts on every street corner these days. Finding the humor in our mutual calamity may make it easier to shut the world down whenever a moment allows- in the parking lot during lunch break, on the couch with the kids, or before Jay Leno finishes the "early-late" show. After all, wearing your pj’s to work is only funny once.
 

Photo: Flickr / caitlinator

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