We all know how precious sleep is. We watch babies struggle with it, then hope they somehow learn to self soothe themselves to sleep, and finally we relish in the peacefulness of watching that baby sleep. Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. This can impair your abilities to concentrate, think clearly, and process memories.
Most adults require between seven and nine hours of nightly sleep. Children and teenagers need substantially more sleep, particularly if they are younger than five years of age. Work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions can all prevent us from receiving enough sleep.
Want to talk about a universal stressor? How is coping through a pandemic effecting our sleep patterns?
Since the pandemic began, researchers around the world have documented a surge in sleep disorders, with 2 in 3 Americans reporting they are now sleeping either more or less than desired. See more at link below:
Growing concerns about sleep
https://www.apa.org/monitor/2021/06/news-concerns-sleep
Upended routines, more screen time, increased alcohol consumption, and dissolving boundaries between work and private life are just a few of the factors contributing to problems with sleep…
Suddenly, we are expected to get back to the office, activities, school, and life. You guessed it! We are not sleeping, and many Americans are turning to OTC drugs to help them fall asleep. This can be very dangerous, have long term effects and should be discussed with your doctor. Here is why:
Side effects associated with sleep aid medications include dry mouth, urinary retention, blurred vision, confusion, and constipation. The use of these medications is especially concerning in older or elderly individuals as they may be at a higher risk for confusion, dizziness, and falls.
Additionally, sleep aid medications often pair the active ingredient for sleep with other medications. For example, Tylenol PM includes diphenhydramine to help you sleep, and acetaminophen, a medication prescribed for pain relief. If you are taking other medications, you should consult with the pharmacist to make sure occasional sleep aids are safe.
The use of drugs containing diphenhydramine, such as Benadryl, are increasingly being used to help people fall asleep. The dangers of using this inexpensive allergy medicine are often overlooked. To understand the danger, one must look at how the ingredients effect the nervous system.
Not only do drugs containing diphenhydramine block histamine, diphenhydramine and doxylamine succinate have anticholinergic properties. Anticholinergic drugs inhibit the action of acetylcholine in the central and peripheral nervous system.
Acetylcholine is a neurotransmitter that plays a pivotal role in several brain functions, including short-term memory and thinking. Anticholinergic medications can produce cognitive impairment that persists even after you stop taking them. Researchers found that taking anticholinergic medications increased the risk for dementia and Alzheimer’s disease for up to 20 years after exposure.
So now what? What can we do to increase our probability of getting a good night’s rest? First and foremost, according to sleep expert Dr. Nerina Ramlakhan, give yourself a break! Stressing over not getting enough sleep, is causing more sleep disturbances! It is normal to wake up several times a night and soothing yourself back to sleep is a skill (remember the baby in the opening paragraph).
Check out:
Five non negotiables for good sleep by Dr Nerina Ramlakhan:
Try some basic meditation techniques and try to stay in a relaxed sleep state when you rouse. Do not look at your phone, for that matter, try to not look at the clock. Knowing you only have a few precious hours to fall back asleep, can often stress you out and cause more wake time!
Love your sleep area, make sure your bed, is where you love to go! Keep it free from disturbances, cool and dark. Keep your screen time limited before bedtime. The Cleveland Clinic lists these three reasons as why:
1)It keeps your mind psychologically engaged
The last thing our brain needs is more information and more entertainment when it is trying to rest and refresh! (And that seems fair enough – we give our brains enough to think about during the day!)
“Checking your phone stimulates the brain so we are more active and awake,” says Dr. Walia. “Even just a quick check can engage your brain and delay sleep.”
2. The blue light from the screen suppresses melatonin
Let’s cut to the chase. The blue light that your smartphone emits is not only bad for your vision, but it’s bad for your brain too. Dr. Walia says that research has found a correlation between suppressed levels of melatonin and exposure to blue light. Melatonin is a hormone responsible for controlling your sleep-wake cycle. So, when your body runs low on it, you can experience insomnia, tiredness during the day and irritability.
3. The alerting properties delay REM sleep
You probably know what it’s like to scroll through Facebook right before bed and see something that makes you upset. Even seeing something right before bed that makes you happy can trigger a response that prolongs falling sleep, which consequently delays REM sleep. These emotions can leave you staring at the ceiling for hours feeling wide awake.
doing at night before bed is the exact opposite. It’s distracting you, keeping you awake, stimulating your brain and delaying REM sleep.
For more information on why technology is keeping us awake:
Put the phone away!3 Reasons Why Looking at it Before Bed is a Bad Habit
Try these tips for a few weeks to see if they help!
I am Cassandra Sheets and honored to be the CEO of Center for Family Life and Recovery. I have had this honor since the inception of this Agency and truly believe that we all have the power to achieve and celebrate recovery! I started out as a case manager many years ago and received my Masters in Social Work with a passion for working with Employee Assistance Programs. This passion landed me at the Mohawk Valley Council on Alcoholism/Addictions and the rest is history of prevention, EAP and leadership growth but mostly embracing my family history of recovery and learning to appreciate it so much that we just needed to create an agency to help others find this joy in their lives. When I am not at work, I certainly keep busy with my family, husband, Bob of 26 years and our boys, Michael and Nicholas. We love to hike, and ski.
My name is Michele Kohl. I am still considered new here at CFLR. I worked in Healthcare for 28 years and a friend saw the CFLR COO position advertised and told me this would be perfect for me. I do feel this was truly meant to be as I love all the wonderful work CFLR does every day. I am very inspired by our CEO Cassandra Sheets who has taught me so very much in a short time. I feel very blessed everyday with all the inspiring stories of people who have been helped by the amazing staff at CFLR.
Hello, my name is Wendy. I live in Ilion with my husband, Jim. We’ve been married for almost 38 years. He is a retired Air Force Staff Sergeant, and we spent a few years moving around New York State and then finally retiring from Elmendorf AFB, Anchorage, Alaska. We have two daughters and four grandchildren. I have spent most of my working career in digital marketing, creating websites, working on various social media platforms and a host of other technical duties. I am a fluid art painter, using techniques such a Dutch pours on canvases of many sizes. I hope to one day sell my art to local businesses.
Sara Haag, MSW, recently joined the team at Center for Family Life and Recovery (CFLR) as EAP/Clinical Services Director. As a social worker, she is very passionate about providing hope to those who struggle. She enjoys designing and administering high-quality services for everyone, especially for highly vulnerable populations such as those struggling with mental health concerns, who are in active use and those in recovery, survivors of abuse, and the food insecure/poverty (to name a few). Over the past 15 years, Sara has held a variety of very diverse administrative roles at Central New York area nonprofits. Sara also loves to teach online as an instructor with Cazenovia College. She specializes in coursework relating to human services, continuing education, and credentialed alcoholism and substance use counselor (CASAC).
Hello Everyone! I’m Ambi, the Director of Family Support Navigation Services. “They” say that you don’t choose this field, it chooses you, and I don’t think that sentiment could be truer about my life. I never realized the impact that substance use of those I loved, through many years of my life, impacted me the way that it did. I didn’t know how much I would learn about myself or how many amazing people would shape the way I see the world, because of the journey of Recovery. I never said or knew I wanted to be in this field, until I was led there. I didn’t know the passion and fierce love I’d have for making a difference and the people I’ve met, or even believing I could make a difference, would become a part of who I am. I feel so lucky to be a part of a work family that shares this passion and joy of our community members and each other. When I’m not playing hard with our CFLR team, I’m a yoga/pilates loving, puppy snuggling, ballroom dancing, nature loving, jump roping, book worm, photographer, health food nut, student of life, introvert who loves the people in my life fiercely and finds joy in each day in the little ways.
Bonnie Carr joined the team at CFLR a little over 2 months ago as Director of Recovery Services. She is a Licensed Master Social worker in New York State and a Credentialed Alcohol & Substance Abuse Counselor. Bonnie is also a MINT trainer (Motivational Interviewing Network of Trainers) trained by Miller & Rollnick. She has almost 39 years working in the field of behavioral health care as a clinician, supervisor and an administrator. Bonnie has worked in child welfare and both the addiction and mental health treatment settings. She has seen the behavioral health care field evolve over the years and she continues to promote and believe in the resilience and well-being of the individuals who seek our assistance. She is an animal lover owning two cats & a dog, loves her garden, watching it grow, feeding the birds and taking in beautiful sunsets. Her belief is that “Just a drop of kindness could make a difference in a person’s life”. [anonymous author]
I am Heather Youda, a little over 4 years ago, I was looking for a career change from the corporate world and found CFLR. My heart always seems to feel best working at non for profits and this has been home since I walked through the door. I am currently the Executive Assistant for the CEO and help with Human Resources and Fundraising, I love to facilitate events and meeting and engaging out in our community.