"Napping as an Art Form"
Caregiver Tips©
October 2006

*Self Care Focus: Napping as an Art Form
**Words of Encouragement
***Book Award
****Reminders
*****Messages for Caregivers
******So Good I Want To Share It
*******Internet Sites 2Good2Miss
********Thank You
********* Self Care Tip
********** Share A Tip

Siesta, snooze, nap, snuggle time, there are so many ways to talk about the pleasurable and restorative practice of sleeping during the day. I think there should be a campaign started to create an Olympic event for napping. Just imagine, a 3/4-hour snooze, the 15-minute speed nap, and don't forget the Power Nap. Do you think you could take the gold, silver, or bronze for napping?

Why such a big deal about such a non-active activity? Because a nap can make all the difference in how we look at our lives and caregiving. Studies prove that lack of sleep is the major reason that there are accidents on the workplace. If you look at fatigue and the cost that it carries for business then it is very easy to see how it can impact your caregiving.

So I'm here this month to campaign for safer and more pleasant caregiving. How? By suggesting, No not suggesting, by giving you permission to nap. Read some of the articles and tips about sleep in this month's issue of Caregiver Tips.

You deserve a little snuggle time. Don't let fatigue sap or spoil your outlook and your life.

Wishing you lots of "ZZZZZ'z."

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Words of Encouragement

Why Poor Sleep Lowers Your Immune System

Stage 3 and Stage 4 Sleep is also commonly termed "deep sleep." It's during deep sleep that we experience very low brain waves called Theta and Delta brain waves. Our blood vessels dilate and all the blood that is usually stored in our organs throughout the day moves into our muscles to nourish and repair them.

Our immune system also activates during deep sleep to fight disease. This is why people tend to sleep longer when they're sick. When you don't take proper care of your inner sleeping system, you're usually at risk of "poor sleep." Poor sleep happens for a variety of reasons which I outline in the Powerful Sleep book, but the main "symptom" is the inability or the difficulty of obtaining proper amounts of "deep sleep."

It's very common for people who travel across many time zones to get sick very quickly, we usually blame this on "Jet-Lag." However, jet lag happens because of the body's natural body temperature rhythm being out of alignment. Jet-Lag commonly creates a disruption of deep sleep, added with the stress of travel, this is a perfect mixture for lowering one's immune system. Most people live without being aware of all the actions they're taking in their lives that are completely detrimental to their sleeping system, that are depriving them of energy, and making them SLEEP LONGER than they really need to. Fortunately, there are simple methods to take proper care of your inner sleep system, and strengthen it for maximum performance.

~~~~~~~~~~~~~~
About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on Powerful Sleep. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DON'T WANT YOU to know. Go to: Find Out More about Powerful Sleep.

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Book Award

Brandi, a caregiver from Albany, Louisiana, will be sent Ask and You Shall Succeed, by Ken D. Foster.

Enjoy the read.

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Reminders

Halloween Safety Month
Prevent Blindness America
500 East Remington Road
Schaumburg, IL 60173
800-331-2020
info@preventblindness.org
www.preventblindness.org

National Celiac Awareness Month
Celiac Sprue Association/USA
P.O. Box 31700
Omaha, NE 68131-0700
(877) 272-4272
celiacs@csaceliacs.org
www.csaceliacs.org

Healthy Lung Month
American Lung Association
61 Broadway 6th Floor
New York, NY 10006
(800) LUNG-USA
info@lungusa.org
www.lungusa.org

National Breast Cancer Awareness Month
National Breast Cancer Awareness Month Board of Sponsors
233 North Michigan Avenue, Suite 1400
Chicago, IL 60601
(312) 596-3400
nbcaminfo@yahoo.com
www.nbcam.org/about_nbcam.cfm

National Dental Hygiene Month
American Dental Hygienists' Association
444 North Michigan Avenue, Suite 3400
Chicago, IL 60611
(312) 440-8900
(800) 243-ADHA
media@adha.net
www.adha.org>

National Family Sexuality Education Month
Planned Parenthood Federation of America
434 West 33rd Street
New York, NY 10001
(212) 541-7800
education@ppfa.org
www.plannedparenthood.org

National Lupus Awareness Month
Lupus Foundation of America, Inc.
2000 L Street, NW, Suite 710
Washington, DC 20036
(888) 385-8787
(202) 349-1156 Fax
info@lupus.org
www.lupus.org

National Physical Therapy Month
American Physical Therapy Association
1111 North Fairfax Street
Alexandria, VA 22314-1488
(703) 684-2782 x3248
public-relations@apta.org
www.apta.org

National Spina Bifida Awareness Month
Spina Bifida Association of America
4590 MacArthur Boulevard, NW, Suite 250
Washington, DC 20007-4226
(800) 621-3141
(202) 944-3285
sbaa@sbaa.org
www.sbaa.org

Rett Syndrome Awareness Month
International Rett Syndrome Association
9121 Piscataway Road, Suite 2B
Clinton, MD 20735
(800) 818-RETT
irsa@rettsyndrome.org
www.rettsyndrome.org

Sudden Infant Death Syndrome (SIDS) Awareness Month
First Candle/SIDS Alliance
1314 Bedford Avenue, Suite 210
Baltimore, MD 21208
(800) 221-7437
(410) 653-8226
info@firstcandle.org
www.firstcandle.org

"Talk About Prescriptions" Month
National Council on Patient Information and Education
4915 St. Elmo Avenue, Suite 505
Bethesda, MD 20814-6082
(301) 656-8565
ncpie@ncpie.info
www.talkaboutrx.org

Eye Injury Prevention Month
American Academy of Ophthalmology
P.O. Box 7424
San Francisco, CA 94120-7424
(415) 447-0213
(415) 561-8533 Fax
eyemd@aao.org
www.aao.org

Health Literacy Month
Health Literacy Consulting
31 Highland Street, Suite 201
Natick, MA 01760
(508) 653-1199
(508) 450-9492 Fax
helen@healthliteracy.com
www.healthliteracymonth.org

National Medical Librarians Month
Medical Library Association
65 East Wacker Place, Suite 1900
Chicago, IL 60601
(312) 419-9094 x11
(312) 419-8950 Fax
info@mlahq.org
www.mlanet.org/resources/nml-month/index.html

National Orthodontic Health Month
American Association of Orthodontists
401 North Lindbergh Boulevard
St. Louis, MO 63141
(314) 993-1700
info@aaortho.org
www.braces.org

Let's Talk Month
Advocates for Youth
2000 M Street, NW, Suite 750
Washington, DC 20036
(202) 419-3420
questions@advocatesforyouth.org
www.advocatesforyouth.org>

National Down Syndrome Awareness Month
National Down Syndrome Society
666 Broadway
New York, NY 10012
(800) 221-4602
info@ndss.org
www.ndss.org

Children's Health Month
Office of the Administrator
Office of Children's Health Protection
U.S. Environmental Protection Agency
1200 Pennsylvania Avenue, NW, Mail Code 1107A
Washington, DC 20004
(202) 564-2188
(202) 564-2733 Fax
www.childrenshealth.gov

Don't miss the November 2006 issue of "Caregiver Tips©" with tips and information on Are You a Peace Maker?.

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Messages for Caregivers

Lack of Sleep can Pack on the Pounds

It is a fact that Americans and people around the world are sleeping less than they did just a decade ago. In fact, the trend seems to be getting worse. While most of us know that sleep deprivation can rob us of concentration and make us cranky, most do not realize that it can actually lead to weight gain.

A person's weight is affected by hormone production. Two hormones in particular are responsible for stimulating and controlling appetite. Ghrelin is the hormone responsible for stimulating your appetite while leptin tells your brain that your body is full and does not need any more food.

When you are deprived of sleep, researchers have found that the production of ghrelin and leptin are affected, and not in a good way! Researchers concluded that a sleep deficit leads to elevated levels of ghrelin in your system. So, when you are not getting enough sleep, your body actually responds by telling you that you are hungrier.

Not only do you feel hungrier when you do not get enough sleep, it takes more to make you feel satiated because the amount of leptin in your system decreases. Also, research has shown that the more sleep deprived you are, the worse things are as far as weight gain is concerned.

Don't think ghrelin and leptin hormones play a significant role in your weight fluctuation? Think again. There is a link between lack of sleep and obesity. This link was found by researchers at Stanford University and the University of Wisconsin. The polls tell it all. A little over 6 out of 10 Americans state that they don't get 8 hours of sleep each night. Also, a little over 6 out of 10 Americans are over weight. (Source:usatoday.com, 12/06/2004). The link is to close to ignore.

How can lack of sleep add pounds to your waistline. Don't you burn more calories while you are awake? Yes, you do burn more calories while awake then sleeping. However, the you often eat sugary snack foods when you could be sleeping. These calories overshadow the fact that you are awake. This is due to the decrease of leptin in your system.

Sleeping is a better option also because we burn 60-65% of all calories while we are getting shut eye. Since the smaller majority of calories are burned while awake we should get to bed. Note: There are exceptions to this rule.

No, most of us do not believe that sleep deprivation has anything to do with our weight. But, with the majority of Americans overweight and with a growing amount of research illustrating the link between obesity and sleep deprivation, people should start making shut eye a priority.

It is very possible that the reason why so many of us fail with our New Year's Resolutions to lose weight is because we continue to not get enough sleep night after night. If you are having trouble seeing results from your diet, ask yourself if you are getting enough sleep and find a way to get more. You will not only feel more refreshed, you may also feel slimmer in the process!

Peter Kilpton is the chief writer for, and editor of Regarding Sleep, there's a wealth of knowledge on the website, plus why not sign up for the free Sleep newsletter. For more quality articles on Sleep why not visit:

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So Good I Want To Share It

How Pillows Cause Health Problems - How to Easily Solve Them

Do you often wake up with a stiff sore neck? Or, after a nights sleep do you suffer from back or shoulder pain?

Surprisingly, many people who have dealt with these health problems for years put an end to them simply by changing their pillow.

In addition to neck, back and shoulder pain, the wrong pillow can also give you problems with fatigue and allergies.

Lets take a look at these in more detail and examine how you can quickly get relief by changing to another pillow.

Neck Pain

If you wake with a stiff neck many times throughout the week there’s a good chance you need a specialty pillow.

Many people suffer neck pain after sleeping because their pillow isn’t doing a good job of supporting their neck. Their head is lifted by the pillow but their neck is left sagging, which puts their spine out of alignment.

To combat this problem, consider buying a foam contour pillow — particularly one made from memory foam. This type of pillow will work whether you sleep on your back, side or stomach because it will support your neck as well as you head and thus alleviate any pain caused by poor neck support.

Shoulder And Back Pain

If your spine isn’t aligned naturally during sleep, you could suffer shoulder and back pain on waking.

To prevent this you need to rest in a position that is natural to the alignment of your spine. If your pillow is too high or too low this will simply be impossible. The answer is to buy a pillow that keeps your head in alignment with your spine.

If you sleep on a very thick mattress, you will reap the best results by sleeping on a thick pillow. And on the other hand, if your mattress is thin, a thin pillow will help you to stay free of pain.

This may sound simple, but it is quite effective.

Allergies

When you have allergies it is important to be very selective when looking for the right pillow.

Cotton pillows tend to collect dust mites rapidly - a big no-no for those with allergies.

Instead, look for a synthetic fiber pillow – one that mocks the feel of a goose down or feather pillow, but doesn’t include the allergens.

Fatigue

Fatigue can be caused simply by not being comfortable enough during sleep. Pillows can contribute greatly to this!

When you lie down at night, do you sink into just the right comfort zone? Or do you struggle to “push” your pillow into place all night long?

If you are constantly struggling to get comfortable, you should consider changing your pillow and noting the effect this has on you. Here are a few hints that will help you select the right pillow for you:

If you sleep on your back, you will probably do better with a thin pillow. If you were to use a thick one, your neck and shoulders would not be supported which would not only cause you to be uncomfortable but could also lead to neck and shoulder pain. A thin cotton pillow or a contoured foam one will be the ideal choice.

However, if you are a side-sleeper you will want a thicker pillow to support your neck and a down or feather pillow will be a perfect for this.

If you sleep on your stomach, you may well decide that you don’t want a pillow at all. It is very difficult to sleep on your stomach and achieve natural neck and spine alignment — something that’s vital to a good night’s sleep. If you simply cannot sleep without one, try using a flat pillow for the best chance of restful sleep.

If you find yourself living with any of the above-mentioned health issues just try a simple change of pillow. You might find it’s all you need!

Branka Ilech is a writer for http://www.pillowsndreams.com - designed to be the most comprehensive pillow directory on the internet. Visit now to learn about the different pillow solutions that are available now, to help you find comfortable and restful sleep.

Article Source: http://EzineArticles.com/?expert=Branka_Ilech

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Internet Sites 2Good2Miss

Here are more articles to help you plan your nap for the maximum benefit.

Getting Your Nap On

10-Minute Miracle

Sleep Benefits: Power Napping for Increased Productivity, Stress Relief & Health

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Thank You

I also want to thank those that have sent an email with a request for information. I enjoy hearing from you and hope that I can provide some support or help when you need it. Please continue to send me your comments and requests.

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Self Care Tip

Sometimes Suffering is Optional

Even as we age I think we are sometimes at risk for unnecessary suffering. There are things that we do and thoughts that we have simply because we have always done -- or had -- them. Yet, often, our circumstances change before out habits, attitudes and thoughts have a chance to catch up.

Take shopping for example. You have a retirement budget and, quite possibly, an income that is less than when you were working full time. Yet there are still the same number of bright, young, highly-skilled marketing professionals who make a career out of telling you that you need more stuff.

Is it possible that, aside from the financial stresses that it can highlight, you might not even want this ‘stuff’? Have you thought about it?

Instead of responding to marketing messages by wishing you had more money to make buying easier, do you ever stop and ask yourself questions like “Do I really need this?” or “Will it improve my life?” Or even, “Will this new purchase need to be dusted, insured, maintained, or locked away because it’s valuable?” Which attitude causes less suffering? Wanting more or choosing carefully?

The same kind of assessment or new thinking can be applied by single seniors who are considering a new relationship. There are lots of questions to be explored. “Can I have another relationship at my age?” “Who will think I’m special?” “Will they go before me, just like the other love in my life?”

Depending on how we choose to focus, our attitudes can bring suffering, instead of joy -- especially when we choose to focus on the one significant relationship that we don’t have rather than the dozens that we do.

Those many other relationships can sometimes serve as a mirror, perhaps helping you to better appreciate the special nature of you, what you offer this world, and what’s divine about you.

It may be hard to realize that you’re perfect just as you are, but good friends and a questioning mind can be the first step.

Lawrence Bienemann writes and speaks on topics related to aging well and can be reached by e-mail lawrenceb@rcn.com

Article Source: http://EzineArticles.com/?expert=Lawrence_Bienemann

Read more tips at "Caregiver Tips" the CareSsentials' Blog.

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Take care and sweet dreams,

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