The Powercut

There was a local powercut in my street on Sunday night. This is quite rare and the last time I remember a power cut was several years ago when I was living in London, so I am really grateful that it doesn't happen that often. I am also aware that this blog has quite a global audience, so powercuts maybe more frequent for some people reading this.

However the timing could have been better as it was 15 minutes before an on-line event, I was organising, went live! It was frustrating knowing that it was all happening and I wasn't able to monitor the progress or sort out any blips. It was also frustrating seeing the lights on in the building opposite and having the internal debate with myself about whether I should go to the local bar and log on to their wi-fi.

Aside from all that, it was quite interesting experiencing a black out. The power went at 6.45pm as I was doing the ironing (in fact there is still a huge pile to be tackled, watching me write this!) At first there was the hope the power would come back quickly.
It was still daylight, reading was an option - until it got to dark to do that.
I had one head torch but don't think I've replaced the batteries on that, so didn't want to use it too much as I didn't know if they would run out.
So then it was the candles - which seemed very romantic at first, but were difficult to read by or do anything by, I have to say it was fun at first and quite novel but not something to be repeated too often!

Then I had a bath reasoning that by the time I'd soaked for a bit the power would be back on, it wasn't. This made the internal debate about the local bar even more difficult as I was now in pyjamas and didn't want to get dressed again!

Cooking by torch and candle light is interesting (but fortunately have gas!)
Once the washing up was done - what was there to do?

Yep, the night owl was curled up in bed by 10 pm, almost unheard of!

It made me think a lot about how our sleep problems are quite a modern day phenomenon. I am not for one minute suggesting that insomnia is a modern day problem, there are enough references to it in literature to know it has been around a long time.

It is the other sleep problems that we have that are more modern in making. The fact that we have distractions such as TV and the internet, smart phones, kindles - all of which raise the level of brightness that we expose our eyes too just as we should be doing the opposite and preparing our bodies for the night, the dark and bed.

How modern technology, that is supposed to liberate us and make lives simpler, actually makes it more difficult to have 'down time' as we check our emails one last time before bed, or 'just listen to the news headlines' or 'just watch this one more programme', before switching off.

Computer games (of all sorts) where we think 'Just one more round/level/game etc' before going to bed.

All this is eating into time where we used to be able to unwind and relax. The ultimate result of this relaxing and unwinding was a better quality of sleep for most of the population. No wonder that we are facing a health crisis in the West - with raising rates of stress, diabetes, heart disease, obesity. All these health problems have been linked to people who suffer from sleep deprivation (ranging from insomnia to not allowing enough time to sleep).

So my lesson from the powercut is to really make an effort to unwind and relax in the evenings - dim the lights, switch off the technology and allow time for me.

I hope I can do this long enough so that it becomes a habit!

Hummingbirds

I have had a couple of conversations with people recently about the whole Night Owl/Morning Lark concept and is it really a genetic thing and is it possible to change and have come across a new term - Hummingbirds. I adore these little birds and loved seeing large flocks of them in Costa Rica. Unfortunately I am not one!

There are people for whom their circadian rhythms are hard wired and they find it difficult to change. Latest studies estimate that 1 in 10 of us is a Lark and 2 in 10 are Owls. The rest hover in-between and can adapt to either situation, the Hummingbirds.

I see this when working in daycare with the young children. Most of the children are Hummingbirds and are lively throughout the day, perhaps slightly quieter first thing in the morning and becoming a little more grisly towards the evening. However you do see outstanding examples of Owls and Larks too.

One little 18 month old is a happy little boy, he arrives in the morning and gets on with his day. He is perfectly sociable and enjoys taking part in the activities and being around the other children. He has his midday nap and when he gets up he is a completely different child, he is far more energetic, laughs, shows his cheeky side, and is generally far more outgoing. It is amazing to watch. With his being so young, his sleep patterns take up most of the day and are standard for a child his age, but watching his temperament and behaviour you can see that he will be someone who comes alive later in the day.

Likewise, there is a little baby of 7 months, who rarely sleeps in the morning. He enjoys rolling around on the floor and playing with the toys. Try and get him to have a morning nap is difficult, put him in his cot and he will cry. You may be lucky to get 15 minutes from him. However he will sleep in the afternoon. it will be interesting to see how this develops but I suspect he will become an Lark.

The Hummingbirds have the advantages of being flexible and adaptable, they can get up early to start a shift, catch a flight etc as well as party till the early hours. The Hummingbird can also adapt more easily to life changes like a staying up late when at college, getting up earlier when starting in the workforce, having early rising children, switching to later sleep patterns when they retire.

I am a hard wired Night Owl and it has been difficult to bring my sleep times forward to Midnight to 8.30am, (my preferred times were 2am to 10am) and at the moment I can not see it getting any earlier. I struggle when on shift patterns and these are only variations of a couple of hours, not a day/night shift pattern such as hospital staff.  The way I cope now is to tell myself that the two days a week that I need to get up before 8.30 are the exception and not the norm. Psychologically that works for me.

Hummingbirds profit well from the modern lifestyle and work well throughout the day. Some Owls and Larks are in jobs that suit their hours but how do you make this work if you are in the 9-5. In reality the best thing to do is to work out your personal timings and when you do things well and incorporate those into your day. These can apply to Hummingbirds too as you may show a slight preference to when you are feeling more alert and when you are feeling more tired.

- You are alert in the mornings? Then use this time to be your most creative, working on projects, compiling reports etc. Then save your more mundane and routine tasks for later in the day when you are feeling tired or sluggish - checking emails, filling in stats forms etc.

- You take a while to get going in the mornings? Instead of staring into space waiting for inspiration use the time for the routine tasks that do not take much effort and save your meaningful and creative work for the afternoons when you are feeling more dynamic.

More and more jobs offer flexible hours and you can also also use these to your advantage.

So which do you think you are - Owl, Lark or Hummingbird?

Teenagers and sleep

The other night I did an overnight babysit and the apartment had the heating programmed to be on all night. I found it way to hot to sleep and seemed to spend the entire night adjusting the radiator and opening/closing the window.

I did only get about 2 hours sleep - and it was in two different blocks. I got the children up and took them to school and returned home and straight to bed.
I have not slept that badly for years and when thinking about it I remembered that this was my norm when I was a teenager. In those days I would sleep for about 2 hours one night and then the next night about 5 hours, and kept repeating this two night pattern until I went to the doctor about my sleep.

Seeing how tired I felt the other morning, and how I was incapable of doing anything other than going to bed made me reflect on how this must have affected my studies at school and college. Nowadays if I do an IQ test I'm up around 140, yet my school teachers thought I wasn't coping with the work. Some of this was due my dyslexia (which is fortunately much better understood these days) but I now think that my insomnia severely affected my studies.
When revising for my A levels I would spread all my books around my room, and because my Mum would leave me alone 'to study', I would end up with droopy eyelids and falling asleep. I ended up with average results.

So, what to yo do if you are a teenager, or a parent of a teenager with sleep problems?

Firstly teenagers sleep is naturally different from an adults and they become Night Owls and naturally go to bed later, finding it hard to sleep before 11pm. They need at least 9 hours sleep and some need more. School and college hours mean that they are not getting enough sleep.

In order to help try and establish a good evening routine that means homework is finished earlier in the evening, allowing time to unwind before bed.
Encourage having a shower or bath before bed, to send sleep triggers to the brain.
Have a no screen time guideline for the last hour before bed, this includes ipads, laptops, smart phones etc.
Reduce the amount of caffeine in the diet  remember a lot of soda drinks contain caffeine.
Encourage regular sleeping hours to train the body to sleep but do allow for a small lie-ins at the weekend/holidays for catch up.
Strategic napping can help - as long as it is not for too long nor too close to bedtime.
Make the bedrooms as sleep inducing as possible.
Encourage plenty of exercise - again earlier in the day and at least 3 hours before bedtime.

Discuss sleep with your teenager like an adult. Telling them they need to sleep more and enforcing strict rules may well end in resentment and a lack of co-operation. Give them the facts about sleep and how important it is and what the benefits are. Also point out that getting enough sleep helps with weight control and skin conditions such as acne. Let them come to realise the impotence of sleep themselves. Ask if they want to keep a sleep diary to track the amount that they are getting.

Remember - if you treat sleep and sleep issues with respect, encourage discussion and ask them what they would like to do to improve their sleep, they are far more likely to take it on.

Keep an eye on their sleep patterns and if you suspect that their lack of sleep goes beyond normal teenage patterns then get an appointment with their doctor and discuss the possibility of other sleep problems such as insomnia or sleep apnea.

If you have any concerns and want to discuss them further then please contact me for a free consultation.

Night Owl or Morning Lark

My morning routine is timed down to the last possible second that I can stay in bed. I look at people with horror when they say that they get up early to do the housework before they go to work. When people say that they find it difficult to have a lie-in, I feel sorry for them on missing out on the delight of waking up and then realising that it's the weekend and you can turn over and drift of back to sleep again.  Over the years my colleagues have learnt not to expect greatness out of me first thing in the mornings. I only found out that the local street market really did open at 7am, when I was coming home one night (OK, morning) and realised I could buy some bread before going to sleep.

Yes, I am a self confessed Night owl and I love it. When on holiday I quickly drifted to the habit of going to sleep around 2am and waking around 10. There are times that I have struggled with it as as modern society tends to favour the Morning Lark - school hours, 9-5 working, shop opening hours etc. I have found ways to make it work for me and things are changing and though some people may complain about the 24 hour lifestyle, I am finding it's advantages.

Whether you are a Night Owl or Morning Lark has some genetic basis. Your own circadian rhythms have a huge influence on your sleep patterns, but just as you can change your sleep patterns to overcome jet lag, I can change to become a morning person.

This is not something I have ever relished doing, though is easier now that I have sorted my insomnia and now sleep well.
Working in daycare has meant that for most of my working life I have been subject to shift work. Not the huge shift patterns of night working but starting work anywhere between 7am and 10am. These changes are irritating enough to affect your routines but don't solicit the outpouring of sympathy that night shift workers get. For a morning person the answer to these slight changes would be to get up everyday at 6am, but for a sleep deprived person, this idea was bad news and late starts were seen as the opportunity for a sleep catch up and early finishes for an afternoon nap.

I did have one job where for 5 years I was working 9 - 5.30. I had hoped that over time, a regular getting up time would help my sleeping habits. It didn't. I still struggled for those 5 years of getting up at 7am for five days a week and enjoyed my weekend lie-ins.

Now that I am sleeping properly, I have been able to think about and have begun to change my sleeping habits. Don't get me wrong, I'm not getting up at dawn but I have reduced my lie-ins and am scheduling my sleep pattens into a slightly more modern world friendly schedule. Most days I go to bed around midnight and wake around 8am. It was an effort to do this at first, especially at the weekend, but I am seeing the benefits and am getting more done. Now when I stay up late because of a party, it is the exception and getting up early a couple of days a week for my earlier shifts at the crèche are not a struggle and I get the benefits of an early finish for my work day.

It would still be easy to go back to my extreme Night Owl ways, and I don't think I'll ever bounce out of bed at 6am, but for the moment, these new hours are suiting me fine.

What about you? Are you a morning person or do you dance on the tables till dawn? Are you happy with this, or do you want to change? Has a change in your life also made these changes for you? What adjustments have you made to your life to fit with or change these habits? Please comment below, it would be fascinating to find out?

Sweet dreams!