Advice From An OT

As promised, sleeping tips from an OTs point of view. I wrote this awhile back for parents who are trying to help their kids get a better nights rest. But I really think this can be helpful for adults too!

Sleep well because it continues to be dark all the time. Story of our lives until about May if you're in Michigan.

* Have the same routine every night is very helpful

* No TV/screen time after dusk (lights and images from the screens wake the brain up and disrupts sleep)

* This is a good time for old fashioned play (using building blocks on the floor). Adults reading a real book, arts and crafts, puzzles, etc.

* It may even be helpful and fun to eat dinner by candle light (bright lights can be alerting to the brain)

* Body temperatures need to drop 2 degrees to fall asleep, so it is best to keep the room cooler (increased body temperatures usually are because of high cortisol levels which puts them in flight or fight mode at all times

* Use a weighted blanket while sleeping (or heavy quilts, extra comforter) 

* Take a hot bath and then send the child straight to bed (no play time, story or snack after bath time)

* Use deep pressure when towel drying (which increases serotonin and dopamine levels 
* Research essential oils that are calming to diffuse at night. I like lavender oil.
* Make sure you sleep on a firm mattress
* Avoid sleeping on your stomach or with an over sized pillow. Both of these positions place your neck and spine out of alignment.
* Place a pillow between your knees if you are side sleeping or under your knees if you are laying on your back.

Sleep and Occupational Therapy/Disability

This has been a quick series with thinking about sleep issues and how important it is to rest well in order to have a holistic approach towards life, in order to be as fulfilled as possible.

To wrap up these ideas and thoughts about sleeping well I decided to google "Occupational Therapy and sleep" and then "adults with cerebral palsy and sleep."  The link about the OTs role mentions how lack of sleep decreases work productivity and performance and increases absenteeism. I was also reminded of the OTs role in providing sensory integration techniques and appropriate posture and body mechanics while sleeping (I will fill you in tomorrow).

Then while googling adults with CP and sleep I learned there are lots of writers with CP. Very few......still have yet to come across one with my OT and rehab counseling background.  But there's lots of complaints about sleeping.

I 100% agree about the complaints. My neck is still healing from a new pillow...this is becoming similar to shoe shopping (which also sort of sucks as well).

However, with my unique spicy twist to all of this baggage we're all having to face, I realized that I am the only one attempting to provide a positive outcome.

Just surround yourself with spas, mindfulness, peace, gratuity, yoga and basically.....kick CP's ass!!!

We all need to remember to spoil ourselves a little more, with or without CP. It's dark...hibernate.

Anyways, here are the links:

https://www.cerebralpalsyguidance.com/cerebral-palsy/associated-disorders/sleep-issues/

https://www.cerebralpalsyguidance.com/2016/12/20/living-cerebral-palsy-sleep-not-sleep/

http://www.aota.org/about-occupational-therapy/professionals/hw/sleep.aspx

Sleeping Quiz

Hibernation Continues.  It's so dark. All. The. Time.

How healthy are you really?  I have done a play leisure/quiz and a time management quiz. Have you ever wondered if you are treating yourself right by getting appropriate amounts of sleep? Score yourself and I will be proud if you do well.

1. I go to bed at the same time every night.
a.  Always......I cancel plans and kick people out of my house if necessary
b. Most of the time.......occasionally there is a night where I stay up to watch a show or socialize
c. Some of the time...I really catch up on the weekends
d. Never.....sleep is for wimps

2. I wake up at the same time everyday
a. Yes, of course! Haven't you seen this is a habit of highly successful people
b. Unfortunately, most of the time....I have young kids, I sleep when I can
c. Some of the time...I really catch up on the weekends
d. Never...sleep is for wimps

3. When it comes to electronics.
a. Everything with screens and the majority of fake light is off at dusk
b. I watch some TV or check social media/email after dinner for less than 2 hours
c. I have a TV in my bedroom for favorite shows, this is how I relax. And my phone is an alarm clock, so it stays on in my bedroom all night,
d. I leave my phone on under my pillow, what if I miss something?

4. I require medications or other substances to get a good nights sleep.
a. No way!
b. Some of the time for chronic pain or stressful phases of life
c. Most of the time
d. Always. Laying down to sleep is stressful.

5. I am interrupted by kids, pets, partner, phone or chronic pain
a. Never
b. 1-2 nights a week
c. 3-4 nights a week
d. every night

6. On average I get about
a. 7-9 hours of sleep
b. 4-6 hours of sleep
c. it ranges; could be 9-12 hours on the weekends; 4-6 on week days
d. I'm lucky if I get 4-6 hours a night

7. I make attempts to get a restful night sleep in a comfortable area
a. I've never had to try...it comes naturally
b. It's good to put forth effort, it's part of being healthy
c. I try suggestions but things that are recommended don't seem to work
d. Sleep is for wimps.
     

Who needs sleep?!?

We all do! This is not a trick question.


Work hard...play harder....sleep well.

If we are all sleeping poorly how are we going to be able to fit everything in?  How are we going to be able to chase and teach our youth, shuffle bureaucracies, expand our knowledge or fulfill or dreams?

I decided to really think about sleeping patterns right now because it's dark and cold all the time and bears are doing it, so we should be too.  Let's hibernate!

I do realize that there are times when we can't help a conflicted sleep pattern. Caring for babies, getting sick, and feeling like we are missing out on certain life events by going to bed on time. But the majority of us begin to take on the attitude that we are able to do it all, so sleep gets pushed aside. Getting a good nights sleep on a regular basis is truly underestimated and almost frowned upon. However, so many of us are spending money on expensive beds, essential oils, pillows and medications just to sleep.  When and how did this become a barrier?  This seems like this should be our easiest task throughout our life span.  If it was an easy task think about all of the benefits! Better concentration, weight loss, stronger immune systems, along with so many other benefits.

I'll admit, sleeping well for me has been tricky throughout my adult life. Any type of stress (good or bad) causes emotional reactions which effects my sleep.  I also have sore muscles and struggle with muscle spasms which also effects my sleep. The past couple of years have been the most peaceful time in my adult life however I still wake up at about 4am sometimes and my mind will just race about the most irrational things for awhile.  I don't go to bed at the same time each night and wake up at the same time each morning. Even though I don't have a TV in my bedroom I still will fall asleep on the couch to the TV or be checking Facebook right before I fall asleep. I will also say I have used a memory foam pillow for 15 years. This week I have been working on replacing my 6 year old expensive pillow.  I found a $123 pillow for $52 (the 2nd attempt on a new pillow) and I woke up with a sore neck.  Apparently I like things a little worn down and broken in.

I do know that massages, yoga and less drama in my life have caused me to have better sleeping patterns than I did in my twenties.

Are you a good sleeper?  What are your tricks to have healthy sleep patterns?

https://www.youtube.com/watch?v=K4pqqzFWedc

The Skill that's keeping me employed.

If I can do it.....so can you!

This is a total switch from adventure and hobbies.....but it's about the balance!!!

Work hard.......and of course, play harder!

This school year the holiday season has also meant IEP season. Once Halloween struck so did the heavy amounts of work.  November was full of anticipation, as in how will I get this all done? Like everyone else it also meant anticipation for making gifts, preparing for visiting extra with friends and family. Snow days are wonderful and I refuse to see them in any other way. However, they do change a routine to a very disorganized world as it is.

After Thanksgiving I knew I had to stick with filling out paperwork for 1 IEP or writing 1 report each day.  I wrote this down as a plan. This is actually virtually impossible. I stuck to it as close to possible as I could and did not back down. This works. As for snow days, kids service times are low, meetings are cancelled and need to be rescheduled. But when I was about 4 or 5 days behind on my personal schedule, I used this time to the best of my ability. I required Netfilx and chocolate and Pajamas. But after about 10 hours on Sunday/Monday last Tuesday I entered the week "caught up." Tuesday-Friday caused me to get 1-2 days behind again but this next week I have only scheduled filing for myself.  This way I can have everything I need to get done by this Wednesday afternoon for the week of January 9th. That week is a week of 8 meetings with 3-4 reports wrapped up in the mix.

My one and only plan prior to January 9th is not to think about my job for 2.5 weeks. The best Christmas gift to myself.

I'm learning if has to be done........do it. We're all wasting too much energy thinking, pondering, procrastination.

My happiness is to important and time is moving too fast for my "to do" list to go beyond a list of 10 things to do.

A Presentation: Holistic Approach. Productive Results.

Problem Area: Working adults try to do it "all." Manage families, relationships, health, recreation/hobbies, finances and their jobs. During the 40 hour work week there are several distractions which decreases productivity in the work place. This is especially true for adults with disabilities who are apart of the workforce.

http://www.npr.org/sections/health-shots/2016/07/13/485261651/workplaces-can-be-particularly-stressful-for-disabled-americans-poll-finds

https://www.disabled-world.com/disability/types/psychological/workplacestress.php

https://www.adaa.org/managing-stress-anxiety-in-workplace/anxiety-disorders-in-workplace

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2838717/

https://www.cerebralpalsyguide.com/community/cerebral-palsy-in-adults/


Solution: Encourage or require mindfulness for several minutes throughout the work day. This will increase health and well being and productivity. Employees will be more apt to work well in groups together for problem solving if their stress level is reduced.

http://www.huffingtonpost.com/entry/want-to-practice-mindfulness-start-at-work_us_578523c2e4b0e05f05238780

http://www.curejoy.com/content/10-ways-to-care-for-yourself-when-you-feel-burnt-out/

https://www.ncbi.nlm.nih.gov/pubmed/19021918