May Meeting at Ocean

Diane JanTausch began our meeting with the sad news that Lucille Cardace passed away two weeks ago. She was a loyal Mended Hearts member, a visitor at JSUMC and an upbeat enthusiastic friend. We will all miss her.

Debbie Shar was our presenter today, speaking on the topic “Sleep Well - Live Well.” She is an RN and Community Educator for Meridian. She joined us for our heart healthy lunch of turkey sandwiches and fresh fruit before getting down to her lecture.

Sleep is a basic need and there are many causes of disruption of sound sleep, including prostate problems, night-time trips to the bathroom, restless legs, stress, depression and migraines as well as side effects of medication. Most of use take several medications from different doctors. An old tip - always use the same pharmacy to keep track of interactions.

Sleep can’t be “made up”: once lost it can’t be regained.

Some suggestions of what not to do before bedtime: Don’t do stressful chores like paying bills, making phone calls, cleaning or computer work. No TV news or violent movies. Try a warm shower or bath and cool down before bed.

Lack of sleep can lead to daytime drowsiness, lack of alertness (especially driving), not feeling well, accidents (walking and driving), not completing tasks, mood disturbances, family feuds and weight gain.

Amazingly a poll shows that the number one health complaint is pain; number two is insomnia. More women than men suffer insomnia.

Here’s a partial list of causes of insomnia: arthritis pain (keep the affected joints working by using them), cardiovascular disease, coronary artery disease, chronic lung disease, diabetes, menopause, neurological disease (Alzheimer’s, stroke, Parkinson’s), obesity (snoring, sleep apnea).

Stages of sleep change every ninety minutes: (1) very light sleep, (2) light, (3) deeper - may dream, (4) very deep - most restorative, (5) rapid eye movement (REM) - most dreams. Older adults need to get to the deep sleep stage, which can be difficult if they wake often. Naps of thirty to sixty minutes (not more) may help prevent sleepless nights.

Sleep apnea is common in the older and obese. A sleep lab can check the time between breaths. Many people don’t know they have sleep apnea but it can be treated.

Sleep and normal aging: try to get 7-8 hours a night, going to bed and getting up at consistent times and waking naturally without an alarm. If you need naps keep them short.

More tips: exercise early in the day; make your bedroom a clutter-free, comfortable place with calm colors; invest in a good mattress and pillows. Make a to-do list so it doesn’t bother you in bed. If you don’t fall asleep in 20 minutes, get up and read something boring until you get sleepy.

More don’ts before bed: caffeine, nicotine (a stimulant), alcohol (depressant, and dehydrates), stress, exercise (avoid for 3-4 hours before bedtime - raises body temperature and alertness).

Thanks, Debbie, for your many good suggestions. Happy better sleeping to all!