A short dry medical definition of sleep might be as follows: unconsciousness from which a person can be aroused easily, as contrasted to coma, from which a person cannot be awakened.
Sleep is a universal experience. Every living thing must have some relaxation time, whether it's the bear hibernating all winter, or the doe sleeping only 90 minutes at a time. Even unborn babies sleep, about fourteen hours a day in the womb. Many experts believe that sleep is a time for our body to repair and re-balance.
Sleep is in many ways a simple mystery. It's like a balanced diet: it occurs in different stages and proportions. It is not just simple "rest." During sleep, the body releases most of its growth hormone. And growth hormone doesn't just make you taller; it's a potent stimulator of the entire immune system. But what happens when we lie in bed unconscious? Are we just inactive, dead to the world, stretched out flat for six to eight hours?
From my own research and reading, this is not the case. Sleep is actually a highly active “resting” state. Until the late 1930s, most scientists believed sleep was passive, and that in sleep people simply shut down and stopped responding to their senses. Now it appears that sleep is a biochemical web of enormous complexity. The brain must send out chemicals to silence parts of itself and the body. It's as if the brain is in a constant tug of war between a chemical web that keeps it awake and one that keeps it asleep. Cutting a specific part of the brain stem, in fact, leads to a brain that never goes to sleep. Centers deep within the brain stem actively inhibit other parts of the brain and allow sleep to occur.
Older people are told that they simply need less sleep. Unfortunately, the truth is that the quality of sleep tends to ebb with age. Sleep changes with age, and the fact that older people have trouble sleeping could actually be part of the degenerative process of aging. The systems that are actively responsible for arousal and inhibition lose a little of their juice. A thirty-year-old gets only about half as much deep sleep as a twenty-year-old. By age eighty-five, the average person spends about 25 percent of the night awake -- though a contributing cause may be that the inactive elderly check in for more sleep than they actually need. And sleep may be more elusive for older people because of the "common" aches and pains associated with aging. One study found that 50 percent of healthy people over age fifty have some sleep irregularities.
A big question everybody asks about sleep usually takes the form of a complaint and it goes like this: "How come some people can get by on two hours of sleep a night and I need eight?" Albert Einstein confesses to needing ten, while Thomas Edison relied on short catnaps? My own requirements are about four to six hours a night, and if I can get those hours from 1 to 7 a.m., I really seem to do better thought the next day.
And though you may get more sleep one night and less the next, it’s your average sleeping time usually remains constant throughout life. Sleeping more or less is not a behavior that we can be taught easily, and those of us who have to sleep less than we should are probably impaired at certain tasks during the day.
So, you may wonder, how much should you sleep? Only your body knows this answer: sleep until you feel refreshed. There are a few lucky individuals who are born to be short sleepers. On only two or three hours a night they feel refreshed and energetic. When forced to sleep more hours a night, they can feel groggy and irritable.
Insomnia, on the other hand then, can be defined as the individuals perception of insufficient sleep -- sleep that does not leave them feeling restored. But only sleeping three hours a night does not define insomnia, if the person in question feels alert and refreshed during the day. Insomnia can take the forms of, but not limited to;
difficulty falling asleep (or what researchers call sleep onset difficulty)
difficulty remaining asleep (sleep maintenance difficulty)
sleep that doesn't restore (for instance, sleep apnea).
Insomnia can be transient (a few days), short-term (a few weeks), or chronic (a few months or longer). It can have many causes, and just as many solutions.We may have to come back to Insomnia later, after more research for this subject.
And then there are the stresses of normal daily life also. Life's little and big stresses have a funny way of crawling into bed with us. How many times have we tried to forget all the days battles and “just get some sleep?” When they refuse to leave at night, they can bring much destruction. The simple consequences of even one bad night's sleep should be very obvious to most: stress, irritability, loss of concentration and focus, general over all fatigue.
For some the loss of even one night’s sleep may be a world ending occurrence. But every now and then, fate may test your preparedness by adding an incident that will clearly fall within the regular rhythm of our normal sleep cycle.
This may be very simple and unplanned as a bug or malady we managed to catch. It could be nothing of our own doing; just a random possibility that for whatever reason, happened close enough to our place of rest to awaken us.
It could be something even planned for with great details for occupationally demands. My latest siesta carnage – aka “Black Friday”, has once more come and gone. I again made it, without being trampled to death, shot, or all the other news stories one hears about happening. But my sleep sure suffered.
The effects of sleeping badly night-after-night may even permanently harm us and has been medical associated with many serious conditions. If these are pre-existing within us already, sleep loss could take them to a critical level. As a partial list of the known life-threatening ones: high blood pressure, heart failure, stroke, obesity, depression.
Not that I have found Other Kinds Of Answers for all of these, that may enter our lives during the day, especially in today’s crazy world. Whether your mind is racing, going over everything that can happen today or are other issues keeping you from resting. What can one do, besides reaching for the sleeping pills? There are things you can try and I hope my activities of sleep wellness list below helps.
Now Sweet Dreams to all and I'm off to much needed sleep…
These are known as "OKOA’s Snooze Hygiene" list.
Sleep only when sleepy
This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the near dark reading the warranty and cleaning guide for your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Take naps with care
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, nap less than one hour, at least 3 hours before normal bedtime.
Get up and go to bed the same time every day
Even on weekends or days-off! When your sleep cycle has a regular rhythm, you will feel and sleep better.
Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon should not interfere with night sleep as much.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, watching light T.V., read something soothing for 15 to 30 minutes, have a cup of caffeine free tea, even try minor relaxation exercises.
Only use your bed for sleeping
Refrain from using your bed to pay bills, do work or preparing the next day’s battle plan. This is so when you go to bed your body knows it is time to sleep. Sex could be is the only exception.
Stay away from caffeine and alcohol at least 1-2 hours before sleep
Caffeine is a stimulant that interferes with your ability to fall asleep. Coffee, tea, soda, cocoa, chocolate and some prescription and non-prescription drugs all contain caffeine. An alcohol night-cap may seem to help you sleep in the beginning as it slows brain activity, but you will end up only having fragmented sleep.
Chill Out! - Make sure your bed and bedroom is quiet, dark and comfortable
A hot room and bed can be uncomfortable. A cooler room along with enough blankets to stay warm is my recommended method. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noises bothers you, wear earplugs or get a "white noise" machine.
Friday, November 28, 2008
Sunday, November 23, 2008
Other Kinds Of Answers Had it First...
I am willing to admit when I get it wrong, because if and when I get it right, it seem that much more of a great thing. I read a lot of stories and news Items from the web, and tonight I find this little gem waiting in my RSS Feed line. I'm pretty sure that the reporter did not read my little Blog posting of 11/15/2008. Loved the story that the AP posted on the 11/23/2008, be sure to give it a read.
http://news.yahoo.com/s/ap/20081123/ap_on_bi_ge/meltdown_cash_economy
Now I also know that one needs only to look at the world as a whole and anybody can see what is going on. It is just those who look first for the Other Kinds Of Answers, that should be ahead of the curve and alittle bit better off...
P.s. There is another long post coming on 11/27/2008, with my OKOA's on sleep, should be a read that won't put you asleep...
http://news.yahoo.com/s/ap/20081123/ap_on_bi_ge/meltdown_cash_economy
Now I also know that one needs only to look at the world as a whole and anybody can see what is going on. It is just those who look first for the Other Kinds Of Answers, that should be ahead of the curve and alittle bit better off...
P.s. There is another long post coming on 11/27/2008, with my OKOA's on sleep, should be a read that won't put you asleep...
Thursday, November 20, 2008
A complex natural substance subject, essential to structured OKOA…
First off, I am not a doctor, health nut, guru, athlete or anything even so close.
I am a 49 year old male that tries to live a healthy lifestyle, with few minor vices. I do take an excellent water based Nano-nutrient supplementation product called N-Fuse daily, with my above normal physical and mental active lifestyle.
Both my doctor and wife want to see another 15 pounds on me, but that isn’t going to happen anytime soon, I hope.
I feel eating a healthy, but reduced balance of carbohydrates, fat and protein gives your body a "basic parts account" of nutrients to meet the demands of daily living. But with all the erratic eating habits, highly processed foods and the weird national tendency of strange diets can throw anybody's intake levels way out of whack fast.
These actions in turn, can undermine energy, the body's performance and even a persons overall health, in my humble opinion. I also feel, most Americans tend to eat much more protein than they really need daily and by these actions alone may increase the risk of developing all the chronic diseases going around today. (Please re-read the opening line of this post, this is just one guy’s opinion!)
I read somewhere it is estimated that over 55% of the dry weight of your body is protein. Proteins are everywhere in the body - in muscle, bone, brain cells, blood cells, skin, hair, fingernails, etc.
Constant processes of repair and renewal takes place inside our bodies with the aid of protein. Maintenance, repair and growth of body tissue is accomplished by the digestion of protein into sub-units called amino acids. In this form these amino acids can enter cells where, following instruction from DNA, they can be synthesized into new proteins as is needed. Protein is therefore essential for healthy living.
Protein cannot be stored and needs to be replenished daily. Muscle wasting can occur if protein intake is inadequate as it may be needed for more important body functions. However, most people eat more than they need in terms of protein. The train of though that strength athletes followed is that the more material you supply the body the more it will build. This may not be true, in newest findings out as of October 2008. The body will only use the precise amount of protein it needs. The rest will be excreted in the urine and excess amount may even cause liver and kidney strain. It can also cause an increase in calcium loss in the urine as well as dehydration.
There are nine amino acids that must be supplied by our food intake. Out of more than 20 identified, our bodies cannot manufacture these and thus protein restriction will have its consequences. Some specific proteins require these amino acids to synthesize and failure to provide them results in muscle breakdown and other protein functions named earlier. Breakdown is detrimental to weight loss. (Please re-read the opening line of this post, this is just one guy’s reading!)
The most concentrated sources of protein come from flesh sources like beef, chicken, turkey and fish. High protein diets should be avoided, especially from animal sources as they are usually high in fat, cholesterol and linked to early disease and death. Protein in animal and dairy foods should be avoided as they are high is saturated fats and cholesterol. Better sources are egg whites, legumes like beans, soy products, and grains. Poultry, fish and low fat dairy products should be used as optional protein sources.
Protein along with fats, are the building materials of the body. Therefore you must authorize construction by stimulating the body through physical activity like exercise. If you don't, only minimal amounts of these foods should be eaten. Too much building material and not enough work inevitably cause a deposit which will inevitably contribute to weight gain. But perhaps the worst part is that these foods, (proteins and fats) are not the ideal storage foods as excess can contribute to heart disease, cancers and even early death.
So, with that whole thought, now what Other Kinds Of Answers am I after Today?
Just that it is a week till Thanksgiving Dinner, have a Happy Holiday and a little forewarned thinking…
I am a 49 year old male that tries to live a healthy lifestyle, with few minor vices. I do take an excellent water based Nano-nutrient supplementation product called N-Fuse daily, with my above normal physical and mental active lifestyle.
Both my doctor and wife want to see another 15 pounds on me, but that isn’t going to happen anytime soon, I hope.
I feel eating a healthy, but reduced balance of carbohydrates, fat and protein gives your body a "basic parts account" of nutrients to meet the demands of daily living. But with all the erratic eating habits, highly processed foods and the weird national tendency of strange diets can throw anybody's intake levels way out of whack fast.
These actions in turn, can undermine energy, the body's performance and even a persons overall health, in my humble opinion. I also feel, most Americans tend to eat much more protein than they really need daily and by these actions alone may increase the risk of developing all the chronic diseases going around today. (Please re-read the opening line of this post, this is just one guy’s opinion!)
I read somewhere it is estimated that over 55% of the dry weight of your body is protein. Proteins are everywhere in the body - in muscle, bone, brain cells, blood cells, skin, hair, fingernails, etc.
Constant processes of repair and renewal takes place inside our bodies with the aid of protein. Maintenance, repair and growth of body tissue is accomplished by the digestion of protein into sub-units called amino acids. In this form these amino acids can enter cells where, following instruction from DNA, they can be synthesized into new proteins as is needed. Protein is therefore essential for healthy living.
Protein cannot be stored and needs to be replenished daily. Muscle wasting can occur if protein intake is inadequate as it may be needed for more important body functions. However, most people eat more than they need in terms of protein. The train of though that strength athletes followed is that the more material you supply the body the more it will build. This may not be true, in newest findings out as of October 2008. The body will only use the precise amount of protein it needs. The rest will be excreted in the urine and excess amount may even cause liver and kidney strain. It can also cause an increase in calcium loss in the urine as well as dehydration.
There are nine amino acids that must be supplied by our food intake. Out of more than 20 identified, our bodies cannot manufacture these and thus protein restriction will have its consequences. Some specific proteins require these amino acids to synthesize and failure to provide them results in muscle breakdown and other protein functions named earlier. Breakdown is detrimental to weight loss. (Please re-read the opening line of this post, this is just one guy’s reading!)
The most concentrated sources of protein come from flesh sources like beef, chicken, turkey and fish. High protein diets should be avoided, especially from animal sources as they are usually high in fat, cholesterol and linked to early disease and death. Protein in animal and dairy foods should be avoided as they are high is saturated fats and cholesterol. Better sources are egg whites, legumes like beans, soy products, and grains. Poultry, fish and low fat dairy products should be used as optional protein sources.
Protein along with fats, are the building materials of the body. Therefore you must authorize construction by stimulating the body through physical activity like exercise. If you don't, only minimal amounts of these foods should be eaten. Too much building material and not enough work inevitably cause a deposit which will inevitably contribute to weight gain. But perhaps the worst part is that these foods, (proteins and fats) are not the ideal storage foods as excess can contribute to heart disease, cancers and even early death.
So, with that whole thought, now what Other Kinds Of Answers am I after Today?
Just that it is a week till Thanksgiving Dinner, have a Happy Holiday and a little forewarned thinking…
Saturday, November 15, 2008
The New Frugality: Americans return to the basics...
Frugality is making a BIG comeback. To which Other Kinds of Answers, i.e. Looking at every option, cost and way should become the norm. Fearful that economic conditions could get worse and stay that way, Americans are showing an enthusiasm for thriftiness not seen in decades.
This behavioral shift isn't simply about spending less money. The New Frugality emphasizes stretching every dollar to the max. It means bypassing the fashion mall for the discount chain store, buying secondhand clothes and furniture, or trading down to store brands.
There's more business for repairmen of the old and less for salesmen of the new. Consumers are clipping more coupons and swiping their credit cards less. It may even mean a come back of using cash on hand only.
Consumer experts say it's difficult to predict how long the pullback will last, particularly among generations of consumers that have never in their lifetime seen such a sharp economic downturn.
While I have lived thru times like this a couple of times before now, I can only hope that the entire scope of the problem will not keep everyone from trying to find the Other Kinds Of Answers...
This behavioral shift isn't simply about spending less money. The New Frugality emphasizes stretching every dollar to the max. It means bypassing the fashion mall for the discount chain store, buying secondhand clothes and furniture, or trading down to store brands.
There's more business for repairmen of the old and less for salesmen of the new. Consumers are clipping more coupons and swiping their credit cards less. It may even mean a come back of using cash on hand only.
Consumer experts say it's difficult to predict how long the pullback will last, particularly among generations of consumers that have never in their lifetime seen such a sharp economic downturn.
While I have lived thru times like this a couple of times before now, I can only hope that the entire scope of the problem will not keep everyone from trying to find the Other Kinds Of Answers...
Thursday, November 13, 2008
It's a Dog OKOA, You may not understand...
Now this is the kind of thing that needs a Other Kind Of Answer!
Wednesday, November 12, 2008
The story That started it all.
So I wrote this.One day you go to bed and you are a blogger whose boyfriend is your only reader, and only because you threaten him if he doesn't, and then you wake up, and your dog is in the paper and and on the news. My dog has fan mail now.
I was joking with a member of the media last night that my beautiful, whining, obsessive-compulsive, sometimes hyper, scared of her own shadow, momma's girl mutt has caused such a wave of attention, but I still cannot sell my car. (Hint, it is still for sale, so if you don't get the dog, you can get the car that has Izzy's shed hair in the back seat!
I have received offers from families as far away as Illinois and New York. Military veterans, people whose dogs recently passed, or people who felt touched. Some can't take Izzy, but wanted to send an e-high-five for my volunteer deployment, or to wish Paul and me well.
I love that people get it. People don't get credit default swaps, they may not be able to name the President of Afghanistan (hint, it is Hamid Karzai). Hell, I am not naming names, but some folks didn't know that Africa is a continent and not a state. But everyone gets this:
So, if it takes Izzy to get people to start thinking about the sacrifices citizens may have to start making to glue this country back together, then she is a happy volunteer.
Just as long as the media people bring milk bones and throw tennis balls while the cameras are in her face.
To everyone who has written, sorry I haven't responded, but I will get to each of your emails and phone calls. I am impressed and moved, so thank you for making a cynic second guess her assumption about Americans.
In the meantime, keep an eye out for Queen Isabella Dogbooty on Fox 13 tonight.
And PS: There was a question on the Salt Lake Tribune's website as to whether or not I am a "Joe The Plumber Republican Plant." Because obviously, I am single and unemployed and apparently attractive so I should just fall into the arms of Prince Charming to be saved. Dammit. Exposed. I will be waiting (with bated breath) for the GOP to send me my pay check.
Posted by Julianne at 8:50 AM 6 comments
Labels: air force, iraq, politik, Queen Isabella Dogbooty, the pooch
The Best part, in my way of thinking, I get a great Dog to love and play with, while helping a Service Member Deployed for the USA. A Win-Win Other Kind Of Answer, That is easy and could happen if the first family-to-be should pass on the great offer. Just have to keep looking...
Wednesday, November 12, 2008
The story That started it all.
So I wrote this.One day you go to bed and you are a blogger whose boyfriend is your only reader, and only because you threaten him if he doesn't, and then you wake up, and your dog is in the paper and and on the news. My dog has fan mail now.
I was joking with a member of the media last night that my beautiful, whining, obsessive-compulsive, sometimes hyper, scared of her own shadow, momma's girl mutt has caused such a wave of attention, but I still cannot sell my car. (Hint, it is still for sale, so if you don't get the dog, you can get the car that has Izzy's shed hair in the back seat!
I have received offers from families as far away as Illinois and New York. Military veterans, people whose dogs recently passed, or people who felt touched. Some can't take Izzy, but wanted to send an e-high-five for my volunteer deployment, or to wish Paul and me well.
I love that people get it. People don't get credit default swaps, they may not be able to name the President of Afghanistan (hint, it is Hamid Karzai). Hell, I am not naming names, but some folks didn't know that Africa is a continent and not a state. But everyone gets this:
So, if it takes Izzy to get people to start thinking about the sacrifices citizens may have to start making to glue this country back together, then she is a happy volunteer.
Just as long as the media people bring milk bones and throw tennis balls while the cameras are in her face.
To everyone who has written, sorry I haven't responded, but I will get to each of your emails and phone calls. I am impressed and moved, so thank you for making a cynic second guess her assumption about Americans.
In the meantime, keep an eye out for Queen Isabella Dogbooty on Fox 13 tonight.
And PS: There was a question on the Salt Lake Tribune's website as to whether or not I am a "Joe The Plumber Republican Plant." Because obviously, I am single and unemployed and apparently attractive so I should just fall into the arms of Prince Charming to be saved. Dammit. Exposed. I will be waiting (with bated breath) for the GOP to send me my pay check.
Posted by Julianne at 8:50 AM 6 comments
Labels: air force, iraq, politik, Queen Isabella Dogbooty, the pooch
The Best part, in my way of thinking, I get a great Dog to love and play with, while helping a Service Member Deployed for the USA. A Win-Win Other Kind Of Answer, That is easy and could happen if the first family-to-be should pass on the great offer. Just have to keep looking...
Tuesday, November 11, 2008
about time to get "OKOA" Started...
OKOA...?
Well, "Other Kinds Of Answers" is the main way that, at nearly 50, I have really learned the most in life. So I guess, it is kinda my way of saying " I'd rather be lucky then good". It is just me.
Not that hard work, and two complete trips within higher Ed schools, 12 years in the Navy, and having traveled 7 times around the world, haven't taught me a thing or two in my days.
No, it really has been when I tried to see why 2 + 2 = 4, that I have learned the plain most in my life.
I guess that if one asks enough questions, it truly is the other kinds of answers that will teach one the truest things in life. Beyond book learning, hands on grit, sweat, and doing. Never knowing what will be the outcome today, or even if what you working on will work out OK.
And while a blog is another thing that I have wanted to try at, this is where I plan to give both ideas a go at the same time. Sharing wisdom earned, and open some new things, just to see if I can get some Other Kinds Of Answers...
Well, "Other Kinds Of Answers" is the main way that, at nearly 50, I have really learned the most in life. So I guess, it is kinda my way of saying " I'd rather be lucky then good". It is just me.
Not that hard work, and two complete trips within higher Ed schools, 12 years in the Navy, and having traveled 7 times around the world, haven't taught me a thing or two in my days.
No, it really has been when I tried to see why 2 + 2 = 4, that I have learned the plain most in my life.
I guess that if one asks enough questions, it truly is the other kinds of answers that will teach one the truest things in life. Beyond book learning, hands on grit, sweat, and doing. Never knowing what will be the outcome today, or even if what you working on will work out OK.
And while a blog is another thing that I have wanted to try at, this is where I plan to give both ideas a go at the same time. Sharing wisdom earned, and open some new things, just to see if I can get some Other Kinds Of Answers...
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