Tag Archives: insomnia

Life in the Slow Lane

Do you ever get to the point that life has gotten so far away from you that you don’t even know how to begin to make excuses?

That’s how blogging has been for me these past couple of weeks. A combination of factors that I rationally know are out of my control but are nonetheless stressful, plus long lists of specific things that need to be done, overlaid with general anxiety about world issues such as the weather and that damn impeachment trial. (Seriously — how could any sentient being think 45’s behavior was anything but inexcusable?!) But that one, at least, is in the rearview mirror for now.

I know this is a first world problem, so I apologize in advance.

Dear Husband (DH) and I are in the midst of renovating our soon-to-be-one-and-only-house, which is rapidly being gutted. This is all good news, though it means we are renting a townhome/apartment in another location and need to drive out periodically to pick up mail and make sure there are no contractors lying insensate under a random beam.

Meanwhile, we are trying with no success to date to get on a Covid vaccination schedule. We have signed up in both of the counties where our house and rental are and neither has resulted in an appointment since the state has nowhere near enough supplies for everyone who wants to get it.

On the good news front, our Texas house went under contract within a day of our lovely realtor — who is DH’s oldest daughter — notifying a few agents that we were preparing to sell it. Everything would be proceeding smoothly if it weren’t for, oh, deadly ice storms, massive amounts of snow, power outages, etc. We’re thankful not to be living there but worry about friends and family who are coping with this.

Selling the house also means having someone else pack and ship it. Anxiety-producing because a) we have a lot of things we hope to sell or donate and can’t manage this ourselves, and b) we have to relinquish all fantasies of control over the specifics of the process. I’m trying to adopt the attitude that “stuff is just stuff” and if something gets lost or broken we will replace it. But this is not helping me sleep at night… I’m not counting sheep, I’m counting boxes.

I guess, like all of us, I have to put my faith in whatever powers-that-be may exist, know that we will eventually be on the other side of pandemic-related stress, and just hunker down while managing the few small aspects that are within my control.

If anyone has any good tips for patience after this year of endless upheaval, please share!

Sleep and Sex: It’s Not What You Think

How Sleep Is Different for Men and Women

A cup of coffee isn’t the only thing that can cause your energy levels to jump around. The other reason why you feel wide-awake at some points of the day and drowsy at others? Your circadian rhythm, an internal clock that helps regulate the cycle of when you feel sleepy and when you feel alert.

In a broad sense, circadian rhythms are similar from person to person, operating on roughly 24-hour cycles. But it turns out there are some notable differences in the sleep/wake patterns of women and men, which could explain why men tend to be night owls while women are more apt to be early risers.

The Rhythm Method

Circadian rhythms are controlled by an area of the brain called the hypothalamus. Other influences include light (which sends a message to your brain that it’s time to wake up) and darkness (an indicator to your body that it’s time to release melatonin, a hormone that helps you fall asleep). Regular sleep patterns—waking up and going to bed at the same time daily—also keep your circadian rhythm functioning normally, helping to reduce the chance of sleep trouble such as insomnia.

What’s Sex Got to Do with It?

Beyond these factors, there’s another important variable that influences your internal clock: sex.

It turns out, male and female circadian rhythms don’t exactly match up. Men’s clocks tend to run truer to a full 24-hour cycle or longer (on average, men have a circadian cycle that’s six minutes longer than for women ) meaning they may feel less tired in the evening.

In women, the internal clock is more likely to be shorter than a full 24-hour cycle, making it more likely that they will awaken earlier, which may also increase their susceptibility to early-waking sleep disturbances like insomnia.

Handling Sleep Cycle Interruptions

While eight hours per night on average is ideal for both genders, it turns out that men are harder hit by periods of deprivation. Lack of sleep causes work performance to suffer more for men than for women, and men recover less quickly from lack of sleep than women do.

On the other hand, women’s shorter cycles mean they are more likely to have a dip in energy at night, which could help explain why there’s an increased risk of work-related injuries in female shift workers.

Of course, it is possible to learn how to re-train your inner clock to help you feel more awake or sleepy at different parts of the day depending on your lifestyle needs. But left to its own devices, the body’s natural rhythms make it more likely that if you are a man, you will be a night owl, and for women, an early bird.

Good News Monday: You’ve Got Some Nervines!

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Got stress? Lately I’ve seen several mainstream press mentions of nervines, natural herbs that are reported to help support the nervous system.

These include tonics made from organic skullcap and oat tops, mildly calming herbs such as catnip and chamomile, and stronger relaxants such as valerian root and hops.

Lavender and chamomile tea are pretty mainstream these days but here are several I didn’t know about, per a few websites. Many are staple folk remedies that have been used for centuries.

Have any of you tried any of these? I can’t personally vouch for them and since herbs aren’t regulated the way drugs have to be, it’s always wise to consult a physician about dosing and possible side effects. Still, I’m intrigued. Any recommendations?

Oat tops – Although they may not produce an immediate physical feeling of relaxation, oat tops are called a superfood for the nervous system, meant to support nerve functioning over time. Suggested for anyone who is overworked or relies on caffeine to get through the day, this herb is said to calm the nerves, reduce fatigue, relieve emotional instability, and help restore peace and tranquility to over-stressed and chronically upset people.
Skullcap – Helps relieve occasional tension and stress, circular thoughts, and nervousness. Can be used throughout the day during stressful situations or at night before bed to calm worried thoughts. I’m curious to try this one. Considered to have anti-spasmodic and anti-inflammatory properties, herbalists recommend skullcap for muscle tension, insomnia, chronic headaches and relaxation.
Chamomile – A classic, relaxing nighttime tea, the herb is also helpful for relieving mild daily mental stress. If you don’t like the taste, try adding a little lemon and honey.
Lavender – This lovely calming herb is often used in aromatherapy applications. Wonderful in the bath or shower, massage oils, pillows, room sprays, and fragrance.
Lemon balm – Sunshine in plant form, this citrusy herb helps with nervous exhaustion, gloom, and restlessness, while also providing pure aromatic pleasure. Rub a leaf between your fingers and inhale deeply for an immediate mood boost.
Catnip – Gentle, calming herb suggested for sleeplessness in children and the elderly. Are we all cats at heart?
California poppy – Used for its calming properties, this plant helps promote relaxation in those seeking rest. Picture that wonderful scene in The Wizard of Oz!
Passionflower – Considered helpful for relieving general tension, occasional nervous restlessness, and supporting restful sleep.
Hops – With a distinctive flavor and action known well by beer drinkers everywhere, this plant supports relaxation and helps calm a nervous stomach.
Valerian – When sleep seems impossible thanks to nervous energy and a brain that won’t shut off, this potent herb encourages relaxation. Caution: for some people, valerian can have the opposite effect, causing stimulation and even more anxiety. If this happens, an herbalist can suggest something else.

Wishing you all a relaxing, stress-free New Year. We all deserve one! xx Alisa

A Sleep Trick

Perchance to Dream

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FullSizeRender(5) As I was tossing and turning the other night, I started thinking about how sleep has become the Holy Grail for a lot of people our age.

Whether it’s the result of menopause, stressing about retirement, anxiety over your kid’s latest relationship, or the fettucine alfredo you knew you shouldn’t have eaten, getting your zzz’s can be a challenge.

So I started reading (yep, at 3 a.m.) about tips for a better night’s rest. Here’s what I learned:

Don’t exercise right before bedtime (unless it’s sex-ercise, which will knock you out faster than Muhammad Ali). Working out raises your body temperature and being cool, not hot, helps you sleep more soundly. (Exercising earlier in the day on a regular basis helps tire you out by bedtime.)

Don’t watch TV, use your computer or check e-mail right before bed. Blue light from these screens signals your brain to shut off melatonin production – that’s the sleep hormone – and messes with your circadian rhythms, your normal sleep/wake body clock.

Keep your bedroom cool and dark – add shades or curtains or wear a comfy sleep mask to shut out the light.

Use a humidifier to avoid getting congested.

Insomniacs secrete more cortisol, the “fight or flight” hormone our bodies release when we’re stressed. One way to shut down obsessive thoughts? Make your to-do list or write down stuff that’s bothering you an hour or so before bedtime. Rub your neck, arms and shoulders when you get into bed and take some deep, calming breaths to help relax.

Another trick that seems to work is to eat a little peanut butter on whole wheat toast or crackers an hour before bed. Apparently the combination of complex carbs and protein provides enough fuel to keep you from waking up hungry, but isn’t hard to digest. Plus, it boosts levels of feel-good serotonin.

Sweet dreams, my friends!

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Tag Archives: insomnia

Life in the Slow Lane

Sleep and Sex: It’s Not What You Think

How Sleep Is Different for Men and Women

Good News Monday: You’ve Got Some Nervines!

A Sleep Trick

Perchance to Dream

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How Sleep Is Different for Men and Women

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