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Charlotte Imbeau (Char)
1,134 followers -
RN in CFO USA
RN in CFO USA

1,134 followers
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Springfield Bog Metro Park located in Springfield Township, OH
Taken October 18, 2018
Part of #smpspree
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10/22/18
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Sleep Wake Routines

A few weeks ago, I found this Google+ post that mentioned an article by a publication/website called DukeHealth and it mentioned both adults and children need a routine schedule for sleep meaning going to bed at the same time and even waking up at the same time so the entire night should be a routine rather than just something that has been coined as 'bedtime routine.' Getting your minimal number of hours of sleep is important but how you get it is also important or when do you get it.

The article titled "It's not Just for Kids--Even Adults Appear to Benefit from a Regular Bedtime" talks about if someone does have an irregular sleep-wake routine meaning one that can vary often on when you go to bed and when you wake up. This article talks about the risks of it.

The risks are increased weight, increased blood sugar, increased blood pressure, an increase chance of getting a heart attack or stork, and more likely to report depression than those who had regular routine sleep-wake habits. So all in all, sleep irregularity can affect heart and metabolic health.

To gain these results was conducting a study consisting of 1,978 people (specifically older adults) located at Duke Heath and Duke Clinical Research Institute.
It’s Not Just for Kids -- Even Adults Appear to Benefit from a Regular Bedtime | Duke Health https://buff.ly/2xDgmW3 #research
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For fun such as a. can I create an event, b. can I edit the event to include details, location, yada yada after I just simply input public destination and a time to create one originally, c. to lean how events work
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Showers as a Technique

I know recently there has been no new update nor post in this collection...but for the past several days, I have been pondering what to discuss next. I plan to discuss a technique I discovered that at least for me helps to relax myself and even sleep better at night. The technique is showering (ie placing oneself underneath a shower head). For me this concept consists of washing my hair (to deal with some scalp issues I have been facing recently) and wash the rest of me very thoroughly.

Now showers right before bedtime is not for everyone. For some people, the showers actually in fact wake them up. I take a shower with hot water to relax myself and to direct some of the hot water onto my back muscles (especially when they are hurting).

Some people take cold showers to feel fresher and to wake up. I never like to take cold showers unless I happen to be in Guyana, South America where the humidity and heat can be high during the day (including at night).

I found an article from May 2018 that talked about cold showers versus hot showers. The article is correctly titled "Cold Shower vs. Hot Showers: Which one is better?" and located at https://www.healthline.com/health/cold-shower-vs-hot-shower#4. Now I know why hot showers are so helpful as well. The article says "If you have trouble relaxing or falling asleep at night, you might be tempted to take a hot shower to ease the stress of the day. This is a common practice for muscle relaxation before going to sleep because hot showers activate the parasympathetic nervous system which makes us tired, says Keferstein."
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Mattress Update

Last time I talked about switching out mattresses on the bed I sleep on at night and wanted to give an overall of how that is going. I now don't feel springs inside of the mattress when I sleep, which is awesome. I also have noticed since I changed out the mattress I am sleeping more soundly and can tell that I am even dreaming at night and every single night as well.

You may be asking what does dreaming mean to me? This signals to my body (and this can feel different for everyone) that I am going through all stages of sleep so REM and non-REM and that I feel like I am entering into a deep sleep.

I honestly thought deep sleep was part of REM but according to my linked article deep sleep is stage 3 of non-REM sleep and is what helps us to be more refreshed the next day. REM sleep is good for us since it can help with long term memories and keeping them stored better in our brains.

Something I have noticed about some of my dreams is they seem realistic instead of the usual optical illusions I occasionally have. I have yet to figure out what does having realistic night dreams means. For all I know, it might mean that my reality life might actually be normal enough or realistic that my dreams are following suit and this is the way to say that my life is not chaotic during the day so my dreams don't need to be all over the place.
Live Science
Live Science
livescience.com
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Mattress

This week I have been pondering if mattresses can affect your sleep. Earlier this week I came home from work, my dad was checking out my mattress since he wondered that was one reason I have a tendency to wake up so early in the morning (even way before I literally have to wake up). He told me his assessment on my mattress which was the springs felt close to the surface and if you put yourself on the mattress you were sinking down too low. Today we switched out the mattress to see how I like the new one so next week should hopefully be an update on how that is going.

I decided to look at Google Search to see how mattresses affect sleep and the first link I saw was from 2014 talking about this concept.

This article is called Five Surprising Ways Your Mattress Affects Your Sleep and Health. They linked to a 2011 poll that found 92 percent said mattresses do affect their sleep quality.
Some things the article mentioned about sleep and mattresses:
1. a new medium firm mattress might cause a decrease level in stress
2. you might be allergic to dust mites which live in mattress on your dead skin cells
3. testing a mattresses for 20 minutes is a good idea before buying a new mattress
4. if you are sleeping better away from home, time to start thinking about buying or finding a better mattress
5. keep the bedroom focused on sleep and other bedtime routines rather than using it also as a work space or an office and don't use electronics on the bed either
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Shifted Times

I have come to realize that over time, hours can get shifted back but not forwards meaning I go to bed by 10 pm and I wake up by 6am to be at work by 8am but if I don't have to go to work by 8am, my body has troubles sleeping in past 6:30 am (alarm clock is usually set for 6:30 am Mondays to Fridays). So how can time be shifted back but not forwards (so later)?

I still realize in my neck of the woods, the sun rises by 6:30 am. Civil Twilight starts by 5:55 am (https://www.timeanddate.com/sun/usa/cleveland) so it does start to get light outdoors by 6am. I have also been pushing myself to get at least 8 hours of sleep meaning my body is physically asleep not just in bed.

Does sunset and sunrise affect your sleep? In the article of "Natural Sleep and Its Seasonal Variations in Three pre-industrial Societies" (https://www.sciencedirect.com/science/article/pii/S0960982215011574), sounds like people were more intoned in waking up near sunrise but fall asleep after sunset had started. In part the article by Gandhi Yetish said "None of these groups began sleep near sunset, onset occurring, on average, 3.3 hr after sunset. Awakening was usually before sunrise. The sleep period consistently occurred during the nighttime period of falling environmental temperature, was not interrupted by extended periods of waking, and terminated, with vasoconstriction, near the nadir of daily ambient temperature. The daily cycle of temperature change, largely eliminated from modern sleep environments, may be a potent natural regulator of sleep." So the article also touches upon temperature, which I know in the past I have made mention of heat and weather in connection to tiredness.

When my body wakes me up early, I also tend to feel tired earlier in the day...depending on the day tired might start around supper time of 6pm or start around 8pm. So all in all, possible to change how many hours you are awake for and which hours of the night you are sleeping.
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Sweet

Today I heard that the sweetest thing is sleep. What is sweet about sleep? What are the reasons that you like sleep? Sleep is a wonderful way to get refreshed and have a way for the mind to consciously shut down where things around you don't matter. Once you get out of sleep, you usually feel better and feel like you can get a fresh perspective on the new day's work.

There is even occasionally an expression someone says before bed when they are usually trailing off to bed and that is "sweet dreams." It's a phrase meaning have a good night and hopefully your dreams are nice. Wikitionary even has it (https://en.wiktionary.org/wiki/sweet_dreams).

When I type into Google Search, one of the results is from the Bible Hub sharing Proverbs 3:24 that says "When you liest down, thou shalt not be afraid: yea, thou shalt lie down, and thy sleep shall be sweet. (KJV)" URL: http://biblehub.com/proverbs/3-24.htm

One article I found was from 2014 about the need to sleep since sick days were usually associated with how little of sleep you got or the fact you got too much sleep: https://well.blogs.nytimes.com/2014/09/08/a-sleep-sweet-spot/. This article says that optimal sleep is between 7 and 8 for adults, which I am seeing the trend is to sleep that amount of sleep over different articles I have read and even a book I have started reading about sleep.

There is even a website called "Sleep Sweet" and it is geared towards helping parents putting their young ones to sleep: https://www.sleepsweetsantafe.com/.

I found an article (which I won't link to because of some of the words used within the article) where the author was talking about why they enjoyed sleep. The reason was in the morning when they woke up, they felt better and refreshed. They felt that sleeping after a stressful day was a great thing for them.
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Why do we need at least 7 hours of sleep at night

Last week I shared an article and a post about what the sleep numbers were for each age category. As you might have noticed, they were all more than 7 hours. Is it dangerous to sleep less than yes? The answer would be a yes even if you think you can survive on let's say less than 5 hours per night. Lack of sleep can actually build up and even shorten your life span.

Today thought I would do things a bit differently by instead of linking to an article outside of Google+, I would link to one inside of Google+. The writer himself, +John Skeats, linked to an article by the Guardian.

To break down what is said over there in my usual shorter side of things:
Reasons for needing your sleep or the consequences of not getting enough would be low amount of sleep has been correlated with mental illnesses (such as dementia), medical conditions (such as cancer and diabetic problems), and being cognitively impaired (which in turn mimics being drunk).

According to this, common to be sleep deprived and not be getting enough sleep and even said now 50% of people are getting less than 6 hours of sleep.

And easy fix to all of this would be to sleep more than 7 hours of sleep per night and be consistent in getting enough as well.

The author of the Guardian post shares the findings from a sleep expert, Matthew Walker who is also the author of a book called Why We Sleep (which hopefully one day I can finish reading and share it on this collection). Subjects also touched about inside of here are reasons of why we have a tendency to sleep less, such as caffine, electronic, lighting situations, and etc. The Guardian article also talks about how to get your sleep.

Matthew Walker shares himself that he sleeps at least 8 hours at night and had a routine meaning going to bed at the same time (the term that was used was "regular hours").
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How much sleep is needed

Today I was in Google Search, decided to put in "what is the recommended length of sleep for night time" and my number 1 search result was from the National Sleep Foundation. Did any of you knew that place even existed? I guess there is a foundation for everything nowadays!

The article was called "How much sleep do we really need?" and there is no author listed.

The article lists how many hours of sleep you are supposed to get depending on your age, ways to get better sleep at night including what can mess up our circadian rhythm.

1. what can mess up your restfulness?
a. coffee
b. alarm clocks
c. energy drinks
d. external lights and electronics

2. which age group are you in and what's the sleep number
a. newborn from 0 to 3 months: 14 to 17 hours of sleep
b. infants from 4 to 11 months: 12 to 15 hours
c. toddles up to 2 years old: 11-14 hours
d. preschoolers 3 to 5 years old: 10-13 hours
e. school age children from ages 6 to 13: 9 to 11 hours
f. teenagers from 14 to 17 years old: 8 to 10 hours
g. young adults from 18 to 25 years: 7 to 9 hours
h. adults from 26 to 64 years: 7 to 9 hours
i. older adult 65+ years: 7 to 8 hours

3. what helps us to sleep better at night?
The article says:
a. "Stick to a sleep schedule,even on weekends.
b. Practice a relaxing bedtime ritual.
c. Exercise daily.
d. Evaluate your bedroom to ensure ideal temperature, sound and light.
e. Sleep on a comfortable mattress and pillows.
f. Beware of hidden sleep stealers, like alcohol and caffeine.
g. Turn off electronics before bed."
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