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Remember When Reading Was So Exciting You Couldn’t Go to Sleep?

March 4, 2013 By

Why would this be any different now that you are in your 60s, 70s or 80s? Surely people have not run out of creative stories, wild plots, and fascinating characters. Rekindle the excitement that once had you spellbound.

Reading helps Seniors Relax

It is a little different than those early years. Before, the plot kept you up all night, and now it is a great way to relax off to sleep. A chapter a night, or three pages, if that’s as long as you last before sleep closes your eyes, can take you away from the cares and worries of the day into a whole new world of delights.

Reading Improves Mental Alertness

Despite this benefit, we also know it gets more challenging to read as you age. The Pew Research Center conducted a study and found that 25% of Americans over 50 said physical or health conditions made reading difficult for them. The research center studied e-book reading devices to see if people now read more books because of these technological advances. 46% of Americans over 16 have said they read an e-book in the past year, or similar long digital content such as articles, magazines and journals.

e-Books are Solving the Physical Difficulties

E-Books and audiobooks have made it easier now to read and own a library of books. The proliferation of tablet devices on which to read these e-books swept over the nation in late December, to approximately 90 million in the US. Perhaps you, your parents, or their parents acquired such a device this year.

The options to adjust the font size to very large text, and adjust the brightness and tone of the background color, are boons to those with glaucoma, cataracts and other vision problems. The lighter weight of e-readers makes them a great choice for seniors struggling with arthritic hands. Touch screen technology makes it almost effortless to turn the pages.

Though we may initially think that this new technology is for the young, it is the elderly who benefit significantly. The tablets are easy to use and the learning curve is fairly easy. Travel into the world of imagination and delight from your younger years. Re-experience the excitement that kept you gripping that flashlight into the night.

Elevate your mind, tantalize your brain, soothe your heart, and find new excitement with reading to keep you fresh and looking forward to the next chapter every day!

Inspired by an article from Homecare Assistance.

Jaleh Neshat, Home Care Assistance, Raleigh, NC, where the focus is on The Balanced Care Method™ for home healthcare or care services in North Carolina. Read more how-to information on care in the home on the website.

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Sleep Disorders

January 28, 2013 By

Sleep disorders trouble millions of Americans annually and cost an estimated $ 16 billion in medical expenses each year, according to the National Institutes of Health. 58% of adults experience symptoms of insomnia a few nights or more per week and 35% of adults report at least one symptom of insomnia every night or almost every night.

Most of us have experienced trouble sleeping at one time or another. This is normal and usually temporary, due to stress or other outside factors. But if sleep problems are a regular occurrence and interfere with your daily life, you may be suffering from a sleep disorder. Sleep disorders cause more than just sleepiness. The lack of quality sleep can have a negative impact on your energy, emotional balance, and health. If you’re experiencing sleeping problems, learn about the symptoms of common sleep disorders, what you can do to help yourself, and when to see a doctor.

In many cases, people in good health tend to sleep well, whereas those suffering from repeated sleeping problems might have an underlying medical or mental health problem, be it minor or serious. Sleeping well is essential to your physical health and emotional well-being. Unfortunately, even minimal sleep loss can take a toll on your mood, energy, efficiency, and ability to handle stress. Ignoring sleep problems and disorders can lead to poor health, accidents, impaired job performance, and relationship stress. If you want to feel your best, stay healthy, and perform up to your potential, sleep is a necessity, not a luxury.

It’s not normal to feel sleepy during the day, to have problems getting to sleep at night, or to wake up feeling exhausted. But even if you’ve struggled with sleep problems for so long that it seems normal, you can still learn to sleep better. You can start by tracking your symptoms and sleep patterns, and then making healthy changes to your daytime habits and bedtime routine.

Fortunately, there are aromatherapy approaches for stress reduction and sound sleep that can be used with both adults and children. The agency states that aromatherapy shows promising sleep-inducing effects, though further research is needed.

Melatonin is the most powerful natural remedy for restoring both quality and quantity of sleep. It improves the length of the time the body sustains deep, stage 4 sleep. ImmuProcontains melatonin as well as mineral and polysaccharide complexes to restore natural sleep rhytm and eliminate insomnia. Valerian has been shown to be effective in calming the mind, enabling one to fall asleep easier. Some essential oils that help with sleep are ruta vala, lavender valerian, orange/tangerine,peace and calming and stress away. I would diffuse the oils all night and put them on the bottom of my feet (vita flex). There are some supplements that also help like sleep essence and immupro.

Essential oils specific to apnea are: spruce, idaho balsam fir, cedarwood, juniper, ylang ylang, clarity,valor, common sense, stress away,ruta vala, white angelica, sacred mountain, and present time. Supplements include thyromin, multigreens, super B,inner defense, and ultra young + Oral spray.

Taking enzymes may help with sleep disorders.

 

Sources and Resources:

http://aromatherapy4u.wordpress.com/2007/03/15/sleep-disorders-and-essential-oils/

 

For more information: www.oilsforhealthyliving.net

To read the full blog, click here.

 

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Home Care NC: What You Can Do About Having the Most Sleep Deprived Profession

January 8, 2013 By

“Think you’re tired? Turns out it could be worse. Anyone working as a home health aide or a lawyer might be even more tired than you. That is because those two professions were rated the most sleep-deprived occupations, averaging around seven hours of sleep a night.” Source: Business News Daily

 

1 Home Health Aide

2 Lawyer

3 Police Officers

4 Physicians

5 Economists

6 Social workers

7 Computer programmers

8 Financial analysts

9 Plant operators

10 Secretaries

 

It is sad that such a necessary and valuable profession is so taxing on one’s sleep. Here are some ideas for good habits that will help you get a better night sleep.

Some ideas below are inspired by the University Counseling Services, Kansas State University.

1. Get Up At The Same Time Each Day — Sleeping late for just a couple of days can reset your body clock to a different cycle. You would get sleepy later and wake up later. Instead, keep it stable and don’t respond to a late day by catching up on sleep.

2. Lighten Up with Morning Light — Light helps restart your body clock to its active daytime phase.

3. Morning Movement — The calves of your legs act as pumps and get your blood circulating. This can bring more oxygen to your brain to help get you going.

4. Exercise Gently Before Bedtime — People who are insomniacs tend to be inactive a couple hours before bed. Do the opposite, some gentle exercise or stretching routine is better than sitting still.

5. No Naps — When you feel sleepy, get up and do something. Walk, make the bed, run errands. Taking that midday nap will not help you catch up on sleep but may make it harder to sleep the next night. Do not make up for missed sleep in the daytime.

6. Use Your Bed for Sleeping — If you are not sleeping, get up, read, play relaxing music, do something to relax you. Then, go back to bed when you really are sleepy.

7. Grow Your Sleep Hours Slowly — decide the number of hours you tend to sleep and the time you wish to wake up. Go to bed that exact number of hours before your waking goal time. As you sleep those hours better, then you can gradually add more time each day.

8. Relax Before Sleeping — This is not the time for stimulating discussions, read light reading, play or listen to music, enjoy a “mindless” television show. Avoid “engaging” your mind in those last few hours before sleep. There are music or sound recordings you can purchase that aid sleep.

9. Grab Nighttime Ideas for Daytime Pursuit — Creative ideas and reminders of things we have forgotten often visit us at night. Have a notepad and pencil to take them off your mind and save them for morning so you can avoid worrying about them or building those great ideas during the night.

10. Dinnertime 4 Hours Before You Eat — Allow your digestive system four hours to work on your main meal before you go to sleep. Then it can be quiet at night rather than keeping you up.

11. Milk — With an essential amino acid, tryptophan, which stimulates the brain chemical serotonin, milk is believed to have a key role in putting you to sleep.

12. Keepin’ it Cool — A cool room of 60 degrees or less may make it more pleasant to sleep, as you pile under a warm blanket or comforter.

Knowing that you have the most sleep-deprived profession can help you plan for success. Adding a few good habits to your daily patterns can really give you some long-term help. If you increase your sleeping success, you can enjoy your work for many more years to come.

 

 

Jaleh Neshat, Home Care Assistance, Raleigh, NC, where the focus is on The Balanced Care Method™ for home care in North Carolina. Read more how-to information on senior care on the website.

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Home Care of the Elderly: Improving Sleep Patterns — only 32% over age 50 get a Good Night’s Sleep!

September 25, 2012 By

Reported in a Gallup Poll of 1,000 adults over age 50, 32% get a good night’s sleep every night. Now this is a problem, since “good sleep” was ranked, in this survey, as more important than interpersonal relationships by the same group!

Proper sleep can help improve:

  • concentration
  • memory formation
  • repairs cell damage
  • immune system functioning
  • your mood
  • chronic pain
  • anxiety
  • tomorrow night’s sleep!

Why should this be so difficult for us?
Sleep-regulating hormones change as people get older and this leads to more rapid sleep cycles. Night waking and fragmented sleep can increase and deep sleep can decrease. You awake feeling you haven’t really had enough rest. Do you awake feeling “unrested”?

Sleep Pattern Shifting . . . and the multiple-Bathroom-Visit Cycle
Hormone shifts can make seniors want to go to bed earlier, then get up earlier. Have you noticed this? This can be fine, but could develop other sleep problems such as anxiety, depression, or physical pain. Then, of course, we have bladder problems that cause the need for repeat night-time bathroom visits. It’s hard to sleep when you awake routinely and you’ve got to go!

Lack of Physical Activity
Lack of exercise can cause people to feel tired, or even too tired to go to sleep. The secret is exercise. Exercise releases chemicals promoting sleep. A short daily walk, some gardening or other low-impact activities can improve the quality of your sleep.

More Daylight
Daylight exposure from outside exercise can help regulate natural circadian rhythms. This too can promote a restful sleep. Sitting in a well-lit window can do this as well.

Stress
Friends or caregivers can help with stress. Emotional issues, grief from a departed spouse or friend, may need the help of trained medical professionals. Having someone to talk with more frequently, though, can help as a way to express small worries and concerns.

Naps
Back to the early afternoon nap! Short naps can be a bridge to alertness between an early morning and a healthy bedtime.

Quick Tips for a better sleep
Less Caffeine after Lunch
Lunch meal bigger than dinner
Alcohol with a meal is better than at bedtime
Exercise or outdoor activity early in the day
Regular sleep and waking times
Calming routine before bedtime
Avoid bedtime television
Let go of fears and worries by talking or writing them
Keep the bed for sleeping, not reading or watching television
If you lie there unable to sleep, get up and do something calming

Consult a health care provider please, for serious or long-term disorders.

Jaleh Neshat, Home Care Assistance, Raleigh, NC, where the focus is on The Balanced Care MethodTM. Read more how-to information on “Home Care for Elderly Parents in NC” on the website.

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Aromatherapy for Sleep Issues

June 16, 2012 By

(Please note I only use pure, therapeutic-grade essential oils from Young Living. I cannot attest to the effectiveness of other brands that may be synthetic and/or adulterated.)

If you have trouble falling asleep or staying asleep through the night, try Lavender or Cedarwood. Valerian also works really well, but it smells pretty bad! Other effective Young Living oil blends for sleep include: Peace & Calming, RutaVala, Valor, and Tranquil. None of these need to be diluted; simply rub 2-4 drops together in your palms, apply to the soles of your feet, and inhale what’s left on your hands. You could also brush your hands over your pillow. Or add a few drops to a hot bath, together with a cup or two of Epson Salts, just before bedtime.

For snoring/apnea issues, apply Thyme diluted with a little carrier oil or pure olive oil to the soles of the feet and toes. Also try Lavender with Peace & Calming and Valor, or just Valor alone, as directed above.

I have heard that applying Peace & Calming behind the knees before bedtime alleviates Restless Leg Syndrome.

Young Living also has an all-natural supplement called Sleep Essence. It contains Lavender, Vetiver, Valerian, and Ruta essential oils, plus Melatonin. (Take 1-2 capsules 30 minutes before bedtime.)

Diffusing the oils is also quite effective and may be a good choice for children. Or apply 1-2 drops of Peace & Calming or Lavender to a child’s feet, either full strength or diluted with a carrier oil or pure olive oil.

These are just a few suggestions. For more information on any of these products, please contact me or visit my Young Living site and click “Product Information” on the left.

Joyce Phelps Stephens, NCLMBT #2272
110 Iowa Lane, Suite 201
Cary, NC 27511
919-270-5868
www.joycephelpsstephens.com
http://www.facebook.com/JoycePhelpsStephensInc

YLEO#401605
www.youngliving.org/joycestephens

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