Saturday, March 28, 2015

What’s the Big Deal about Sleep? by Celeste Cooper


"When I woke up this morning my girlfriend asked me, 'Did you sleep good?' I said 'No, I made a few mistakes." 
~Steven Wright


Why is Sleep Important?

Sleep is a period of time when our brain and body take a break from daily stress. It’s something we all need and something we look forward to doing. Or is it? For anyone who has insomnia, fibromyalgia, chronic fatigue syndrome, chronic pain, or a primary sleep disorder, that is the million-dollar question.

We are all gussied up in our soft sleepwear and we begin our evening ritual for SLUMBER.



Schedule bedtime
Limit physical activity
Use comfort measures
Meditate
Breathe
Eliminate stress and food
Remember nothing—clear your mind

Excerpt Integrative Therapies… (Cooper and Miller)


So why doesn't it come, and if it does, why doesn't it feel like it?


How is Sleep Dysfunctional?

Regardless of the cause, it’s a real bummer when we don’t sleep. We glace at the clock and it is 3 a.m. ; we are still AWAKE, or it’s 7 a.m. and we realize we slept through the night, hooray! But, when we start the day, we realize it didn't matter. We are still POOPED OUT. The tumble begins (sometimes literally). We become agitated and our internal dialogue does not reflect happiness over the non-event.

Insomnia

Whether insomnia is a primary sleep problem within the circuitry of the brain or it is due to physical pain, a snoring bed partner, a pet that can’t settle in, or all of the above, the results are the same. Anyone who hasn't had sleep or quality sleep knows sleep deprivation psychosis, headaches, cognitive deficit, and problems with gait, tremors, and generalized irritation with the world around them.  

Sleep Apnea

Oxygen deprivation causes problems, significant ones. Some people stop breathing several times during the night. The body’s organ systems are affected because the body relies on oxygen for survival. This is called sleep apnea. Sleep apnea can occur for many reasons, but the most common cause is some type of airway obstruction. If you have been told you snore a lot (not what you think you do, like my husband), discuss it with your doctor. This seemingly annoying behavior to your partner is more than annoying to your body.

Slow Wave Sleep Progression

When the slow wave stages of sleep, when micro healing occurs, are deficient or absent maintenance or sleep and sleep quality are affected. This central sleep problem (occurring in the brain) is seen on a special EEG used during a sleep study. All those electrodes plastered to our head works much like an EKG does to see how the heart’s electric circuit is behaving. We often talk about body organs, but forget that every part of our body is wired, and like a frayed wire in the attic, sputters and spurts occur. Sometimes they are so severe the house blacks out or burns down. We need the deep stages of sleep for healing and some believe lack of these healing stages is an underlying factor in not only fatigue, but also the muscle pain of fibromyalgia.

What Else Interferes with Sleep?

Other things that interfere with quality include teeth grinding (bruxism), migraine, irritable bladder causing nocturia (getting up several times during the night to urinate), periodic limb movement (often called restless leg syndrome, only it is different because it occurs during sleep) and just about anything that interrupts the sleep cycle, including some medications or combination of medications.

“Depression, sleep deprivation, pain, fatigue, unhealthy relationships, and unhealthy coping mechanisms prevent us from achieving physical, mental, emotional, and spiritual balance. It is important to talk with our doctor about our sleep patterns, depression, and difficulty maintaining relationships, but we can manage challenges too. We can manage challenges by…"
(Excerpt) Spring Devotions (Cooper and Miller)

SLUMBER My Friend– the Conclusion 

Sleep is necessary for resting the mind, boosting the immune system, and fostering overall health and relationships.

Be sure to read the footnotes to this blog.

Some causes of sleep problems are quite treatable while others need ongoing time and our attention. But, regardless of the cause, our brain needs to prepare for sleep. Keep that acronym in mind—SLUMBER. It may not cure us, but it can’t hurt.

Human bodies respond to routine.
Make it a good one.

Now, I am not a sleep expert, but as a patient, I understand the repercussions of absent stage II and III sleep, insomnia, bruxism, nocturia, and severe periodic limb movement. So, if you share the rumbles, dark skies, and threatening clouds of sleep disruption, reach for the rainbow. Consult with a healthcare professional that specializes in sleep. They have a toolbox full of helpful strategies. Keep an open mind; help could be on the way.
 
March is #SleepAwareness Month. Here’s to those forty winks!


See the fabulous Infographics on the “Dangers of #Sleep Deprivation” at @HealthCentral. 



Learn more about what you can do to help your body function to its potential in the books you can find here on Celeste's  blog



Celeste’s OTHER BLOGS ON SLEEP: (Note due to changing website domains, some links in the blogs may be broken. Chances are, you can find more information at CelesteCooper.com)


~ • ~ • ~ • ~ • ~ • ~
Update as of April 2015

"Adversity is only an obstacle if we fail to see opportunity."  
Celeste Cooper, RN
Author—Patient—Health Central Chronic Pain Pro Advocate
New Website
Celeste’s Website: http://CelesteCooper.com

Learn more about what you can do to help your body function to its potential in the books you can find here on Celeste's  blog. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others.


All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Saturday, March 14, 2015

Guest Blog on MINDFULNESS by Melissa Swanson





Following is a guest blog by “Fibro Warrior” Melissa Swanson on her relationship with mindfulness. Read about how her setbacks became the foundation for understanding mindfulness. 






Melissa's Blog

The day that I started to write this article it was an amazing coincidence I was watching 60 minutes  with a interview with an expert on mindfulness.  I reached down into the basket I keep next to my living room chair and pulled out the his CD. I had purchased it well over a year ago when I had been told probably for the third time by my friend that I should try it.

As we watched the report on 60 minutes I told my family that this is what I am supposed to be doing. I have tried it and had not been successful at it.

I can not count how many speakers or friends have told me to try mindfulness. Try asking a Type A person with ADD to lay down, shut your mind off and concentrate on your breathing while releasing each part of your body.

I was getting stressed out just trying relax. My mind would wander to the noises being made in our living room, the things I needed to do, then “STOP IT” “CONCENTRATE”. “Relax, breathe, shoulders, arms, “need to email the Volleyball parents” Ugh!!!

Each and every time I would try to relax I would get so stressed because I couldn’t focus on only my breathing and relaxing my body.

While attending the NFMCPA LAPAN advocacy training seminar, Dr. Michael Olpin was one of the speakers. Dr. Michael Olpin is a professor of Health Promotion at Weber State University and is the director of WSU’s Health Promotion Program. He is also director of the WSU Stress Relief Center. He earned his Ph.D. in Health Education from SIU, and his Master’s and bachelor’s degrees in Health Promotion and Psychology from BYU.

We were told his focus is stress management, mind/body wellness, mental & emotional wellness, and wellness coaching.

He said “a nice quiet room is best” and to forget using relaxation tapes like sounds from the rainforest.

He sat in his chair, closed his eyes, exhaled and let his body relax.  “Silently focus and repeat a specific word for 10-20 minutes.  This word you choose is called your mantra.  Choose a single calming word like peace, serene, silence.  He chose the word (one). Allow your mind to whisper your mantra over and over at a pace of about one repetition every 3-4 seconds”

He softly said the word 1 took a slight pause and then repeated the process 1..1..1…

He was in the middle of counting and started talking the thoughts that had popped into his head. “I need to remember to call so and so and I need to do…. Then when he realized he had loss focus he stopped and began again 1….1…1

What he said next was the turning point for me. “It is okay for your mind to wander”. “The important thing is to not get upset if you lose focus”.

Once you realize that you have lost your focus just start again 1..1..1

It was ok if I my mind wandered? Someone just told me I didn’t have to be perfect.

Then it was our turn… Softly he said

“Close your eyes, let your breath out, feel your body go limp and start counting 1,1,1.

Okay for the next 5 minutes we are going to try it.

Sitting in this uncomfortable chair in a conference room with all these people my body actually began to relax.

Yes, it did wander but as soon as I caught myself I started again.

“Slowly return to normal waking consciousness.  Take at least 2 minutes to return.”

I had finally discovered something that worked for me.  I needed to have someone tell me it was okay to get off track without stressing about it. Also, like every other treatment, medication, diet we have to keep trying new things until we find the right one that fits us.  I now have success with the CD’s that I had stressed out every time I had tried.

The last issue of the NFMCPA’s magazine Fibromyalgia & Chronic Pain Life’s Winter 2014 issue has a very informative and helpful article by Kim Jones and Mary Casselberry.

In addition to Dr. Michael Olpin’s website and his books ~ “Unwind; 7 principles for a Stress-Free Life & “The World is Not a Stressful Place; Stress relief for everyone” my friends also recommend Jon Kabat-Zinn ~ Full Catastrophe Living Using the Wisdomof Your Body and Mind to Face the Stress, Pain and Illness  and  Dr. Bernie Siegel

It seems that everywhere I turn someone is talking, tweeting or blogging about the benefits of Mindfulness.  I don’t know about everyone else but my life is so busy once I trained myself on how to do it finding the time was the next hurdle.  I found the time.  I chose to practice mindfulness during the time that I am waiting in my car for my Teenager after practices and games, in my office at school during my lunch and even as I soak in the bathtub. It is a cold winter and I do need to find time ways to help my body get through until Spring and Mindfulness is one of those ways. 


How can mindfulness work in your life?


About Melissa

Melissa Swanson is a chronic pain patient, advocate, and author. through her Facebook page, she offers positive encouragement, medical information, resources, and support to 10,000 + fibromyalgia and chronic pain patients. In addition to her own blog, Melissa has been published in "Living Well with Fibromyalgia" and the NFMCPA "Advocate Voice".  Graduate of the 2014 Class of Leaders Against Pain Scholarship Training sponsored by the National Fibromyalgia & Chronic Pain Association.  Member of the Leaders Against Pain Action Network.

Twitter:  MelissaSwanso22


A Gift

I give many thanks to Melissa for sharing her heartfelt story on mindfulness and her personal journey with chronic pain. Her support means to world to me as a friend, fellow patient, and author. I couldn't possibly think of a better way to introduce you to the helpful tips in Broken Body, Wounded Spirit: Balancing the SeeSaw of Chronic Pain, Spring Devotions. Thank you Melissa for being my friend, for your collaboration, for your leadership and your support.


Other Tips:

What’s New in Mindfulness Research from Health Central Editor

Fitness Magazine, Meditation for Beginners: How to Meditate 

If you need additional help, visit George Green’sMindfulness Advantage


~ • ~ • ~ • ~ • ~ • ~
Update 2015

"Adversity is only an obstacle if we fail to see opportunity."  
Celeste Cooper, RN
Author—Patient—Health Central Chronic Pain Pro Advocate
New Website
Celeste’s Website: http://CelesteCooper.com

Learn more about what you can do to help your body function to its potential in the books you can find here on Celeste's  blog. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others.


All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Celeste's Website

Celeste's Website
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