Ashley Mason and sleep routines

After I experienced sleep/back problems yesterday I opened the podcast by Peter Attia and it was advice about sleep hygiene. "In this episode, Ashley Mason provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene, explores the impact of temperature regulation, blue light exposure, and bedtime routines." We learned a lot and refreshed our memories on things we knew but weren't doing, 

The Peter Attia Drive: #341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.

One thing she mentioned was don't listen to podcasts in bed--oops! (or watch TV or read a book or read e-mail) Last night we stayed up until 11 and finished watching Chip and Joanna redecorate a hotel before going to bed.

Advantages of physical activity for older people

 The new study, published in the International Journal of Behavioral Nutrition and Physical Activity, found that, on average, people aged 50 to 83 who did more moderate to vigorous physical activity than usual on a given day did better in memory tests the day after.

Associations of accelerometer-measured physical activity, sedentary behaviour, and sleep with next-day cognitive performance in older adults: a micro-longitudinal study | International Journal of Behavioral Nutrition and Physical Activity | Full Text

Guess I better go to the gym today.  When it's cold or raining, that's a tough haul for me.

Boring books

I've mentioned before that I listen to a lot of podcasts. They are more interesting than radio or TV shows and most don't have commercials. Particularly for walking outside, loading the dishwasher or sleeping. Today I found one called "Boring Books for Bedtime," and it consists of truly boring books read slowly by a woman with a soft, husky, hushed voice. The list of titles is indeed boring. Just to try it out I listened to the 1897 Sears Roebuck Catalog Grocery Department. But some titles are on butterflies, or oceans, Aristotle, Darwin, Thoreau, political issues of 50 years ago, or home building (in 1894). Here's one that actually sounds like it would keep me awake--"Pictures from Italy" by Charles Dickens. Truly a wonderful idea.

https://boringbooksforbedtime.libsyn.com/relaxation-rewind-the-color-of-a-great-city-by-theodore-dreiser-part-1

Napping benefits

I like to post about napping, because I've always been one to nap--my mom did too. This study has a little age on it--9 years, but I was wondering if I would work a few math problems before I napped, I might get better at math. Sleep On It | NIH News in Health

“We’ve learned that sleep before learning helps prepare your brain for initial formation of memories,” says Dr. Matthew Walker, a sleep scientist at the University of California, Berkeley. “And then, sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you’re less likely to forget it.”

Many schools looking at start times

To me, it looks like bus transportation is the problem. But what about that metropolitan area traffic for the bus drivers if schools start later [110,000 students along 6,500 routes , 1,500 buses]?

“Most high schools in Fairfax County, VA [suburban Washington DC, median family income $122,200]  start at 7:20 a.m., with bleary-eyed students getting picked up by their school buses as early as 5:45 a.m. In Arlington, the high school start time is nearly an hour later, and in Loudoun [richest county in the country] most high schools begin at 9 a.m.

“It’s important for the physical and mental health of our adolescent students,” said School Board member Sandy Evans (Mason), who sponsored the resolution and was a co-founder of the advocacy group Sleep, which led previous efforts to shift start times.

Evans cited research indicating sleep deprivation contributes to such problems as depression, obesity and poor academic performance. In a county survey, two-thirds of students reported getting seven hours or less of sleep on school nights.”

http://www.sleepinfairfax.org/

http://www.washingtonpost.com/local/education/fairfax-school-board-wants-to-change-school-start-time/2012/04/12/gIQAfie4DT_story.html?wpisrc=nl_headlines

Today's New Word--BRFSS

There are websites devoted to acronyms, but here's one that affects you whether or not you know what it means. "The Behavioral Risk Factor Surveillance System (BRFSS) is a state-based system of health surveys that collects information on health risk behaviors, preventive health practices, and health care access primarily related to chronic disease and injury. For many states, the BRFSS is the only available source of timely, accurate data on health-related behaviors. Established by the CDC in 1984, more than 350,000 adults are interviewed each year, making the BRFSS the largest telephone health survey in the world. [If you don't have a land line, are you in the game? I'm sure buried in the code book are corrections for that or they'd lose the younger population.] Here's why you should know what it is: States use BRFSS data to identify emerging health problems, establish and track health objectives, and develop and evaluate public health policies and programs. Many states also use BRFSS data to support health-related legislative efforts.

Here's the context. In the December 16 issue of JAMA there was an article about perceived insufficient rest or sleep. I like this section of JAMA because 1) I can usually understand a MMWR report, and 2) if I can't there is a good editorial explanation. This one's a bit tricky--the old double negative. "Insufficient sleep" means "not enough sleep" to me, but the wording is "no days of insufficient sleep or rest." So my brain has to stop and think "no no sleep days." But. . . here's what was interesting.

"Retired persons (43.8%) were most likely to report no days of insufficient rest or sleep in comparison with adults reporting other types of employment status (P = .003). Those with less than a high school diploma or general education development certificate (GED) (37.9%) also were more likely to report no days of insufficient rest or sleep in comparison with those with a high school diploma or GED (33.8%) or with some college or college degree (28.0%). Finally, reports of no days of insufficient rest or sleep were similar among adults of varying marital status, although never married adults (31.6%) were more likely to report no days than members of an unmarried couple (28.4%; P = .005)."

Almost everyone my age that I've ever talked to complains about not sleeping as well as she or he did when younger. But BRFSS data says that's not how it's reported--assuming I'm reading that double negative correctly. Also, could there be a trifecta here? It looks like elderly, less educated old maids sleep better than the rest of us. Is that how you read it?

Can you match my score (100%)

I got all the answers right on the Sleep Quiz. But I did guess on two of them--just because I thought they might be trick questions. About 15 years ago I took one of those sleep diagnosis tests at OSU hospital. Had the best night's sleep of my life even though I was wired to machines. How crazy is that? I think I messed up my sleep pattern--it was during the first Iraq War and I started getting up to watch CNN. Maybe it's a coincidence, but since then I've been waking up about 2 a.m. wondering how long before it's time to get up. After an hour or so I do fall back to sleep. Then the cat gets a hair ball or a snow plow comes by. Also, I just love to nap. That's really bad sleep hygiene, as is evening exercise classes, drinking coffee late in the day, or doing anything interesting after 5 p.m. Your mileage will differ.

On the Home Front

When you have a kitty, you've got to expect a little clean up. Not as bad as dogs, but some. For some reason, she feels the urge to urp a hair ball after using the litter box, but doesn't want to use the box. Usually, supper comes with. So she looks for a pile of laundry. (The box is in the laundry room.) This morning she managed to deposit last night's supper in the change pocket of my husband's work jeans.

Yesterday my husband came in the kitchen when my hands were in a mess of meatball mix. He saw the Quick Cooking magazine (recipes) on the counter. A flicker of hope flashed across his face as in, Oh wouldn't a new recipe at our age be fun? But no, I was just fixing my favorite Sweet Sour Meatballs (clipped from the paper in 2000), and the magazine was for my hobby bloggy on premiere issues, In the Beginning.

I've started the audio book "People of the Book" by Geraldine Brooks about an Australian rare-book expert who has the opportunity to restore and preserve the Sarajevo Haggadah in 1996. I had planned to read this book for book club suggestion for 2008-2009, but there was only one copy with 12 saves at UAPL when I first inquired, and then it slipped my mind. So maybe for next year. The audio performer--Edwina Wren--is excellent with all the accents.

My husband has a cold so I've moved into the guest room. I woke up about 3 a.m. and flipped on the little TV and got to watch Secrets of the Dead on WOSU, "The Fall of the Minoans."

Five thousand years ago, the Minoans, Europe’s first great civilization, flourished on the island of Crete. The sophisticated inhabitants, named after the legendary King Minos, were the first Europeans to use a written language, known as Linear A, and the first to construct paved roads. They were an advanced society of highly-cultivated artisans and extremely skilled civic engineers. The Minoans were excellent ship builders and sailors, and their maritime empire was so vast, it rivaled that of the ancient Egyptians. They were an enigmatic people, worshiping snake priestesses and engaging in human sacrifice with origins not linked to Europe as expected, but to ancient Iran, which may explain why they were so different from the Greeks who rose to power after them.

It would be nice to see the art, but that's not on our itinerary this Spring. It was so interesting, I didn't go back to sleep. The civilization disappeared apparently after an enormous tsunami following a volcano eruption.

Tomorrow the retired OSUL librarians are meeting for lunch. There are so many of us now that I'm surprised the place can function without us! Not really. I had a lot of special contract positions and various appointments in my library career and I learned years ago that no one is indispensable.

Speaking of sleep, a member of my family who was told her aches, pains and restlessness at night might be fibromyalgia, bought a sleep number bed. She said the first night felt a little strange, but since then it's been the sleep of the dead. When the alarm rings in the morning, she thinks she just fell asleep. Also, no stiffness or pain in the morning. Maybe I'll have to try that. I think our mattress is about 11 or 12 years old.