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Sleep Deprivation
by Barbara Mascio

Are you a busy professional or a family caregiver juggling a multitude of tasks during the day and hear yourself say, “If only I were twins” or “If only there were 12 more hours in a day” …

I confess that I too am guilty of burning the candle at both ends.   I come from a long line of farmers.   Farmers begin the workday before sunrise and end their work into the evening hours.    Afterall, when the cows need milked, they need milked.    My body seems to be wired this way.    I think that's why the bi-annual time changes take so long for me to adjust to.

I have learned however, that I need less sleep when I am responding to stress during the day in ways that are more productive.   On the other hand, I need more sleep when my mind and body are not responding well to stress or my body is challenged with a cold or flu.

What happens when we sleep?   The goal is to reach what is known as Delta brain waves, deep sleep.    Deep sleep allows our bodies to recharge and heal.   It is imperative to your healthy immune system to reach this deep sleep in order to feel refreshed and to allow your body time to heal and renew.

The brain is an electrochemical organ and brain waves are measured by the emanating electrical energy.

• BETA waves = Alertness
• ALPHA waves = Relaxed/Reflecting
• THETA waves = Drowsy
• DELTA waves = Deep Sleep

The 8 Hour Idea

Where did the idea that we need 8 hours of sleep come from?   Anthropologists believe that the eight hours of nightly sleep required by most people today were genetically programmed when the first humans walked the earth along the equator - where it is dark for just over eight hours per day.    Sleep problems arise when we step out of sync with this circadian rhythm that would otherwise wake us up naturally with the rising sun and send us to bed soon after dark. * Source: Healthwise, Fall 1995

Those of you that provide care at home for a loved one may eventually get 8 hours of sleep; quite often, it is not eight hours in a row.   Interruptions during the night affect the body’s ability to reach that ultimate level of deep sleep because once you are awakened, your brain moves up in frequency.

If sleep is deprived over a long period of time, our performance soon begins to deteriorate, particularly on tasks that require sustained concentration.    As sleeplessness progresses, you may feel as though you are incoherent and irritable.   You loose your temper quicker and you do not react to daily stress with as much ease.    In extreme cases of no sleep (insomnia) people have had delusions and hallucinations.   Further deprivation could lead to full-blown psychosis and eventually death.    The biological necessity of sleep is unquestionable.

So, what is the answer?

First. Recognize that it may be sleep deprivation that is at the root of your feeling stressed, nervous, anxious, and irritable and the obvious, tired.

Second. Honestly assess if there is something you can do to get better sleep consistently.    Don’t just automatically say, “There’s nothing I can do about it” without thinking this through.    Talk it over with someone you trust and see if they can help you see a solution.    Remember, you are probably not thinking straight if you are indeed sleep deprived.

Caregivers are welcome to call Quality Care Options for recommendations towards ‘Senior Approved’ services that offer respite so that you can get sleep when you need it on a more consistent schedule. 877-620-6448 (toll free)

See The Sleep Foundation for more information on sleeping.

Standard common-sense hints may work

• Try to go to bed at the same time every night

• Avoid stimulating television shows, reading material and even conversation the last hour before sleep

• Avoid eating heavy foods, sugar and carbohydrates four hours before bedtime

• Avoid stimulating & sugar-filled beverages and foods after noon

• Exercising on a regular basis will enhance your sleep (there are chemical reactions in your body when you exercise that are beneficial to a healthy sleep time)

• Experiment with therapeutic laugher exercises throughout the day. One minute of a good belly laugh is equivalent to 10 minutes of what aerobic activity does for the oxygen level in your blood. Turn your speakers on and visit Guide to Cracking UP! for a good dose of laughter. I guarantee you that you will laugh when you hear this.

• Recognize that the day is finished. Don’t spend your last minutes of the day rehashing the days’ events and worrying about tomorrow’s ‘what-ifs’.

• Make sure your bedroom is conducive to sleep. Do you have a comfortable mattress and pillow? Is it dark and quiet?

• Many people find great comfort and relaxation in prayer right before bedtime. Others prefer meditation.

• You may want to consider a sound machine or playing a CD with ocean waves, rain or even ‘white noise’

• And my favorite – does your spouse snore?   Mine does.    In fact right about 2-3 am every morning, my sweet husband would make this awful sound and it would jerk me straight up, startled from a deep sleep.    He now wears the nose strips.   If the nose strips hadn’t worked, he would definitely have to visit the doctor.    He’s so loud that moving to another room in the house didn’t help.

If sleeplessness persists and you just cannot seem to break the cycle, you may want to see your family physician.   Diagnosing sleeping problems can be complex.   Ask your physician for a sleep study and at the very least, a thorough check-up before reaching for the quick and easy sleeping pill solution.

Caregivers who insist that they ‘must push on’ without the sleep they need may end up needing a caregiver themselves.    You owe it to yourself and those you are caring for to find a solution to your getting a good nights' sleep.

(special thanks to Barbara Comiskey of Comiskey Marketing for sharing pictures!)

Words of Wisdom Instructions for Life Submitted by Marion of IL

I try to follow these instructions for life - even though they were written by the Dalai Lama and I am a Baptist, it is just good common sense.

• Take into account that great Love and great achievements involve great risk.

• When you lose, don't lose the lesson.

• Follow the three R's RESPECT for self, RESPECT for others, RESPONSIBILITY for all your actions.

• Remember that not getting what you want is sometimes a wonderful stroke of luck.

• Learn the rules so you know how to break them properly.

• Don't let a little dispute injure a great friendship.

• When you realize you've made a mistake, take immediate steps to correct it.

• Spend some time alone every day.

• Open your arms to change, but don't let go of your values.

• Remember that silence is sometimes the best answer.

• Live a good, honorable life. Then when you get older and think back, you'll be able to enjoy it a second time.

• A loving atmosphere in your home is the foundation for your life.

• In disagreements with loved ones, deal only with the current situation, don't bring up the past.

• Share your knowledge. It's a way to achieve immortality.

• Be gentle with the earth.

• Once a year, go someplace you've never been before.

• Remember that the best relationship is one in which your love for each other exceeds your need for each other.

• Judge your success by what you had to give up in order to get it.

• Approach love and cooking with reckless abandon

Pass this mantra along to other people and your life will improve.

Thanks Marion! Do you have Words of Wisdom to share? Go to Words of Wisdom We'd love to hear from you!

Calendar of Events

Health care professionals, local groups, seniors and family caregivers are welcome to post upcoming events on our new interactive calendar.    All the instructions on 'how to' are on the Calendar Page

Be sure to visit, even if you don't have an event to post.    The calendar keeps you informed and updated on community events that you will want to know about!

One event not yet posted that is coming in the month of October for Northeast Ohio is the ASNE Expo.    This year's theme is 'Boomers~Zoomers~and Beyond!

For details see ASNE EXPO    Table space and sponsor opportunities are filling quickly.    Contact Comiskey Communications for more details.

This yearly event has been very succesful!    Hope to see you there.

Welcome to our latest additions to Quality Care Options!

Jane Miller is our representative for Eastern Cuyahoga, Lake and Geauga counties.

John Beery is representing QCO in Columbiana, Stark, Trumbull and Mahoning counties.

Send an email to say 'HI'. We're very excited to have such expertise join QCO.   Please check our Who are We? page in a few days to read more about both Jane and John.

Business Opportunity

Quality Care Options is receiving more calls from family and seniors than we can properly serve.    We are searching for individuals that are committed to serving our elder population and believe in our mission statement.

Mission Quality Care Options advocates for the right of all seniors to receive excellent care and to remain safe in the receiving of this care.   QCO fosters a positive relationship between the senior receiving the care and the service providing the care.

If you love the elderly and would like to possibly own the rights to a local Quality Care Options office in your area, please visit Business Opportunity    With your help, we can enhance our network of 'Senior Approved' services and better serve our elderly.

Help a Senior

As many of you know, I volunteer with Adult Guardianship Services    Attorney Mary Ann Thomas is the volunteer recruiter and she is currently forming classes for volunteers to attend in September.    You can contact Mary Ann through the web site or by phoning 216-696-1132 extension 143.

Also: One of my wards (wish there was a friendlier name) is in need of new underclothes.   A lady needs her personal wear!   She could also use (new or used) every day clothing.    She is a resident of Hillside Plaza.    She is not the only senior in need of clothing and other personal items.    If you would like to donate towards this worthy cause, please call me at my office number. 216-883-3163 (direct) or toll free at 877-620-6448. Thanks!

My apologies for the lateness of the August Issue!    Please submit articles for the upcoming September issue by August 20th!    Instructions on 'how to' are on Newsletter Enjoy what's left of summer!