Tag: Mindfulness

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This Is How I Overcame With My Sleep Problems

l struggle. I’ve never figured out the direct cause of my problem. It could be anything: the weather, the temperature, my husband’s health, or even work stress. After several nights of poor sleep, I finally reached my breaking point and decided to tackle the issue head-on.

I am constantly worried about something. I limit my worries to things I can have some control over, but I worry about many things to the point that my husband is amazed by them. I generally research everything so that I can identify obstacles or challenges ahead of time before I schedule the tasks. It is my personality that makes me worry about many things. Some may find I am well-planned, but it can be stressful regardless.

This ongoing anxiety seems to have thrown off my internal clock. I started falling asleep about 45 minutes later than usual, which cut down my total sleep time. Before all this began, I had no trouble clocking over seven hours of sleep each night, excluding the brief periods my Fitbit marked as awake time. Around 40-45% of that sleep used to be deep or REM sleep. But Deep and REM sleep have been harder since the trouble started. My sleep quantity shrank to six hours a night, and though I’d spend eight hours in bed, two of those would be restless wakefulness.

Only recently did I realize how much I took sleep for granted. I could not even recall the last time I had a sleeping problem like that. I usually fall asleep quickly. Lately, though, I find myself lying awake, turning over the day’s worries in my mind one hour past my sleep time. I meditated on the day like that, hoping to drift off, but it wasn’t enough. My wake-up time crept later by about 15 minutes, though that didn’t help much, especially with the mornings getting darker. I still stick to my running routine despite my lack of sleep. I thought that I would not be able to sleep if I stopped exercising. Running would give me energy, but I feel more fatigued these days. Of course, I could still blame my hormone imbalance, given my age, but I wasn’t ready to let it slide that easily. This problem must be stopped. So, I focused on my lifestyle and started looking for answers.

Sleeping Issues

After one week of sleeping problems, I decided to observe what symptoms I started to have. I will never intentionally deprive myself of sleep in the future. Fortunately, I keep various biometrics such as weight, drinking, heart rate, and so on. This would be a perfect opportunity to observe firsthand what happens when sleep falls short. I want to talk about the effects I personally noticed during this period.

Weight Problem

One thing I noticed almost immediately, thanks to my food journal and regular weigh-ins, was the impact on my weight. I’ve been working on shedding a few pounds through exercise and maintaining a slight calorie deficit. However, no matter how much I exercised, the weight just didn’t come off as quickly as I hoped. In August, I lost less than a pound. WebMD explains that sleep deprivation triggers a spike in cortisol, which leads the body to conserve energy (Paturel, 2022). In addition, when you don’t sleep enough, your insulin sensitivity drops by as much as 30%. This means the body struggles to process fats from the bloodstream, and unprocessed fats end up being stored (para. 10-13). It’s a frustrating cycle.

Productivity

Despite struggling with sleep, I kept up with my running routine. But instead of feeling energized like usual, I felt drained. On a typical day, a morning run would boost my energy for the day. My heart rate would pump from a morning run, and my body would be filled with abandoned energy. 

It was a little different during this time. I was a walking Zombie. The more I ran, the more fatigued I felt. Some days, it was like the feeling you get when you’re abruptly woken up from the middle of your deep sleep, leaving you groggy and disoriented. One day, I felt so sick that I tried slowing down on days I wasn’t feeling well, but ironically, my energy dropped even more. 

With my naturally low heart rate and blood pressure, exercise usually helps me wake up. Still, without enough sleep, it wasn’t doing the trick. It’s no surprise that studies on military personnel have shown sleep deprivation can reduce cognitive function by up to 70% (Scharre and Fish, 2018, p. 7). The struggle was real.

Running Pace

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From the log from my running app, my running pace also took a hit, dropping by 10-15 seconds per kilometer. Some might chalk that up to the August weather, but I usually run early in the morning when the temperature is fairly mild. Even in Nashville’s August heat, it’s about 68-73F degrees at 5:30 a.m., so that shouldn’t have impacted my pace. As September crept in and the sun rose later, I found myself forcing my body awake, feeling groggy and sluggish, almost like I was under a sleep spell. Still, I pushed through, determined not to lose my running time, even if I had to rely purely on willpower to get myself moving.

Focus Level

There’s no doubt that sleep plays a massive role in maintaining our focus. No matter how much I tried to learn during this time, my brain was on strike. Even focusing on stories in books became a challenge. I kept a journal of my planned tasks for the day, noting which ones I completed. On average, I could only get through all my tasks listed two or three days out of the week. The only silver lining was that I didn’t depend solely on motivation to meet my goals. Despite feeling like a zombie, I pushed through, albeit at a much slower pace.

Strategies

By the third week, I’d had enough of my sleep struggles and decided it was time to take action. The sleep problems started impacting me with my work. I began by analyzing the problem itself, listing out everything that could be affecting my sleep, and considering whether any adjustments were needed. Being naturally stoic, I already have a few healthy habits in place. I exercise consistently, keep track of my calorie intake, and meditate daily. So, what could I tweak? The biggest changes I saw potential in were getting more sunlight, eating more vegetables, and cutting out blue light before bedtime.

Here’s the breakdown of what I evaluated:

  • Not enough sunlight in the morning → I made it a point to step outside and soak in some early sunlight each day.
  • Nutrition → I decided to up my vegetable intake and add more variety to my meals.
  • Exercise → No changes here. I’m already on top of it.
  • Meditation → No change needed. This habit is firmly in place.
  • Stress Level → Again, no significant changes. I already have stress management techniques I rely on.
  • Blue Light → I made a conscious effort to stop using my computer 90 minutes before bedtime and avoid my smartphone while in the bedroom.
  • Temperature → No adjustments. It wasn’t a factor for me.

In short, I took a hard look at my routine and focused on the areas where I could introduce improvements while keeping the elements that were already working for me.

What Happened After Making My Changes

The first change I made was getting sunlight. One afternoon, I spent over two hours working on our deck under the sun—don’t worry, I used sun protection. The result? I felt incredibly sleepy, but unfortunately, it hit me at the wrong time. I almost gave in to taking a nap, but I knew sleeping for over an hour would affect my ability to sleep at night. Instead, I settled for a quick 10-minute nap. I felt the nap itself didn’t make a huge difference, but it was better than nothing. That night, I got a solid seven hours of sleep. Getting more sunlight made me sleepy. It makes sense since exposure to sunlight helps regulate your body’s melatonin production. 

Unfortunately, I didn’t have the luxury of getting a few hours of sunlight every day.

The second change I made was eating one more cup of salad every day. Increasing my vegetable intake also had a positive impact on my sleep quality. I kept my bedtime consistent with what it had been for the past few weeks, but now I’m regularly getting at least seven hours of sleep. When I was looking into the potential solutions for my sleep issues, I found out that eating more plants or nuts could improve sleep quality. I was skeptical at first, but I decided to give it a try. Nothing to lose by doing that, right? I added an extra cup of salad to my daily intake, and surprisingly, it worked! I later found a journal article that confirmed my experience. It noted that people who consume more fruits and vegetables tend to have a lower dietary inflammatory index and experience better sleep than those who consume more sugar or energy-dense foods (Arslan et al., 2024, p. 2). I thought I was eating enough vegetables already, but it turns out I wasn’t.

Lastly, I stopped using devices that emit blue light before bed. I do have blue light-blocking glasses, but my sleep was more important than relying on them. Interestingly, I didn’t notice much difference in my sleep after cutting out blue light exposure. However, that’s likely because my sleep had already improved once I added more vegetables to my diet.

Conclusion

I’ll be honest. I still felt that my problem was serious. After several nights of restless sleep, anyone would feel uneasy, and I was no exception. I’ve noticed some negative impacts from the lack of sleep. So, on the way, I panicked. I tried breathing exercises or meditation on such nights. It didn’t help that I’d already encountered a few possible solutions, which only made me more anxious. Getting caught up in the fear that this might be a permanent issue is so easy. This time, eating more vegetables helped me. To be honest, I don’t know what really worked.

Now that I have reflected on the whole thing, I have turned this situation into a personal quest to solve instead of worrying about it. Once I see the problem as a quest, I can calmly think about the possible solutions instead of panicking. I researched and created a list of things I can do. Slowly, my worry shifted into curiosity instead of remaining a problem. Since the day I got a lot of sun, it made me sleep through the night, and I gained some hope.

I’ve made a lifelong commitment to staying healthy, and I worked at it hard. Initially, I found it fascinating—and a little ironic—that someone like me, who exercises daily and leads a generally healthy lifestyle, could still struggle with sleep issues. Life is full of surprises and learning, isn’t it? Then I realized how arrogant I was to even see myself like that. The truth is, I was far from perfect. This experience reminded me that there’s always room for improvement. It humbled me, showing me how arrogant it was to think I had everything figured out.

In many ways, this was a valuable learning experience. This experience made me reflect and see where adjustments could be made to improve my well-being further. Ultimately, it became an opportunity to refine my lifestyle, and I’m choosing to see it as a success.

References

Arslan, N., Bozkır, E., Koçak, T., Akin, M., & Yilmaz, B. (2024). From Garden to Pillow: Understanding the Relationship between Plant-Based Nutrition and Quality of Sleep. Nutrients, 16(16), Article 16. https://doi.org/10.3390/nu16162683

Paturel, A. (2022, August 14). Does Sleep Affect Weight Loss? WebMD. https://www.webmd.com/diet/sleep-and-weight-loss

Scharre, P., & Fish, L. (2018). Human Performance Enhancement. Center for a New American Security. https://www.jstor.org/stable/resrep20411

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Overcoming Post-Time Change Fatigue: A Personal Experience

Written on 3/13/2024

Hello Dear Readers,

With the daylight saving time change recently behind us, I assumed that a good night’s sleep would help me recover all the energy I had lost. However, I’ve found it challenging to keep up with my morning exercise routine. Today, I still have a few exercises left unfinished, and coming down the stairs after my pull-ups was particularly tough. It felt as though I was dragging my own dead weight every step of the way.

My body is likely trying to tell me something—maybe I haven’t fully recovered from my previous workouts. I know the importance of being mindful of my body’s signals, though part of me hesitates to acknowledge it. I’m driven by my goals, yet I’m aware that pushing myself too hard could lead to unnecessary injuries.

Despite my concerns, something shifted when I started doing my pull-ups. Initially daunting, the exercise became surprisingly manageable as I progressed, and soon, my dread dissipated. By the end of my set, I didn’t feel like I was lugging around dead weight anymore. Instead, I felt lighter and more energetic, possibly thanks to an endorphin rush that helped negate my fatigue.

Reflecting on this, I realize that my tiredness might have been a lingering effect from yesterday’s lawn mowing. Sometimes, it takes a bit of pushing to truly understand whether I’m up for a workout. Of course, it’s crucial to avoid overexerting myself. I’m proud that I didn’t give in to my initial reluctance to exercise. It would have been easy to skip the session under the guise of preventing injury, but overcoming that mental barrier has left me feeling more accomplished.

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Weathering the Unpredictable: Adapting to What We Can Control

Written on March 6, 2024

Hello Dear Readers,

 

Yesterday presented itself as one of those frustrating days that tested my patience to the fullest. The sky opened early in the morning, drenching everything in sight, and the rain didn’t let up for the entire day. There I was, glancing over my to-do list, hoping for even the briefest pause in the downpour to mow the lawn—no such luck. It seemed the weather was conspiring against me, keeping me from ticking off the chores that required being outdoors.

In moments like these, I’m reminded of a strategy my wife often employs: not worrying about what we cannot control. So, with a resigned sigh, I acknowledged the weather’s veto on my plans and decided to reorganize my week. It’s not the end of the world, after all. The forecast promises clearer skies on Thursday, so I’ve earmarked that day to catch up on my lawn mowing, aiming to compensate for last week’s unfinished business.

Tomorrow, however, remains untouched by these alterations as it is one of my regular gaming days—an appointment with friends that I’m keen to keep. This means I’ll need to be efficient with my time on Thursday to ensure everything is squared away.

Adapting to uncontrollable circumstances like the weather can be quite a challenge. It used to be that such disruptions would either send me into a bout of frustration or cause me to abandon my plans altogether. However, influenced by my wife’s calm demeanor and practical mindset, I’ve learned how to adjust and reshape my plans where possible.

So, what does one do on a day utterly disrupted by bad weather? The answer lies in focusing on what can be managed. It meant rescheduling outdoor tasks and finding other productive ways to use my indoor time effectively. By not dwelling on the disruptions and planning around them, I find that not only am I able to maintain my productivity, but I also preserve my peace of mind.

This approach isn’t just about avoiding frustration. It’s about harnessing the situation and maximizing what is within our control. Whether it’s rearranging tasks, shifting priorities, or simply taking a moment to pause and regroup, the ability to adapt is a powerful skill in our everyday lives. It keeps us moving forward, even when the weather—or life itself—doesn’t seem to be on our side.

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Exploring the Calm: A 60-Day Meditation Journey

Recently, I decided to give meditation another try. The main reason? I was curious about its effects. I’ll be honest—meditation has always been a challenge for me. Actually, this is the second time I’ve tried this project. It’s tough to sit still in one spot without doing something productive. For instance, I can’t just watch a movie; I must take notes and analyze the plot to enjoy it.

Despite knowing some benefits of meditation, I’ve been reluctant to dedicate time to it. This time, I’ve committed to a 30-day trial of consistent meditation, followed by 30 days of analyzing my experiences—a total of 60 days.

Contrary to my feelings toward meditation, meditation offers numerous benefits for the mind and body. According to Sharma (2015), it helps mentally and physiologically by lowering cortisol levels. Cortisol is known as the stress hormone, and high levels can lead to various adult health issues. Meditation also boosts blood flow to brain areas involved in cognitive processes and emotion regulation (Jumah & Dossani, 2024). I put some of the benefits I found from the Journal written by Sharma:

Mental Benefits: Stress deduction, Decreased Anxiety, Decreased  Depression, Reduction in Pain, Improved Memory, Increased Efficiency

Physiological Efficiency: blood pressure, Heart rate, lactate, Cortisol, epinephrine, metabolism, breathing pattern, oxygen utilization, carbon dioxide elimination, increased melatonin, dehydroepiandrosterone surface, skin resistance, blood flow to the brain.

When I meditate, my mind tends to race with thoughts, mainly my to-do list. It was so overwhelming at first that I started to meditate right after my morning routine. After my run, I jot down everything I need to do on a few pages of notes, which helps to clear my mind for meditation. I still found meditation to be challenging. I tried to focus on my breathing. Focusing solely on my breathing still didn’t help, so I began visualizing beautiful scenes from places I’ve visited, sometimes even imagining muses dancing in these settings. This has allowed me to keep distracting thoughts at bay for at least 20 minutes.

Over the next 60 days, I plan to learn more about meditation. I don’t know how this journey will unfold or if I’m practicing meditation correctly. But experiencing what it’s like to be in tune with my body is reason enough for me to undertake this project.

 

References

Jumah, F. R., & Dossani, R. H. (2024). Neuroanatomy, Cingulate Cortex. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK537077/

Sharma, H. (2015). Meditation: Process and effects. Ayu, 36(3), 233–237. https://doi.org/10.4103/0974-8520.182756

 

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Rediscovering Myself After a Stroke: A Journey Back to Youth

Written on January 7, 2024

 

Throughout my life, I often encountered the philosophical musing: if given the chance, would one return to their youth with the wisdom they’ve accumulated? For the longest time, my answer was a resolute no. My younger years were not periods I looked back on fondly, and the prospect of revisiting them, even with the advantage of hindsight, seemed far from appealing. However, fate, through the unexpected event of a stroke, made this decision on my behalf. In a bizarre twist, I was thrust back to a state resembling my youth, where essential habits and skills I took for granted were wiped clean, necessitating a thorough relearning process akin to a child taking their first steps.

 

The journey was nothing short of frustrating. Imagine, if you will, the sudden and complete loss of control over bodily functions once operated on autopilot. The mere act of walking became a Herculean task that demanded my full attention and effort. It was during this time, amidst the throes of rehabilitation and reacquaintance with my own body, that I decided to shift my perspective. Rather than mourning the loss of my former capabilities, I chose to view this as an opportunity to rebuild myself, but better.

 

This shift had its challenges. My natural inclination towards perfectionism meant that each failure and stumble was met with harsh self-criticism. Yet, the stroke provided an undeniable excuse for every shortcoming. Dropped a glass? A direct consequence of the stroke. Forgot to refrigerate the leftovers? Another lapse courtesy of my condition. While it was tempting to lean on these excuses, I recognized the danger of allowing my stroke to become a crutch that hindered improvement.

 

Determined to overcome, I made a pact with myself to persevere. While my stroke was a legitimate barrier to achieving perfection, it wasn’t an impossible one preventing improvement. Embracing kindness towards myself in the face of failure became a transformative practice. This newfound leniency allowed me to approach tasks with a beginner’s mindset, gradually improving without the pressure to achieve mastery from the outset.

 

Logging and Journaling became vital in this process, providing a tangible record of my progress. Over five years, this practice revealed to me just how far I had come. The path to recovery and self-betterment was slow, often imperceptible from day to day, but the cumulative effect was undeniable.

 

In retrospect, the stroke inadvertently forced me into the very scenario I had long dismissed. Returning to a state of developing ability with the wisdom of my years became a blessing in disguise. It offered me a second chance at relearning how to live and live better. Through this journey, I discovered resilience, patience, and a more profound kindness towards myself that I might never have found otherwise.

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A Slice of Life: Learning From Kitchen Mishaps

Hello, dear readers,

Yesterday, amid the ordinary hustle and bustle of preparing dinner, I unintentionally sustained an injury on the pad of my right thumb. The culprit? None other than our household mandolin, which I had ventured to use without donning the accompanying safety glove, subsequently slicing out a significant piece of my thumb’s pad.

In hindsight, I was fully aware of the precautions needed when engaging with such tools, but alas, the glove seemed to have been playing hide and seek. I thought, “No harm, I’ll tread carefully.” The irony wasn’t lost when my careful treading proved insufficient, landing me exactly where I hoped not to be.

Every time I find myself in such unforeseen and often preventable predicaments, my mind naturally leans into contemplation, dissecting the whys and hows, striving to unearth lessons that might shield me from a recurrence of such events. In this particular scenario, deducing the ‘why’ required no strenuous thought – the absence of essential safety gear was glaringly obvious.

Given the circumstances, a more rational alternative would have been resorting to the reliable simplicity of a knife to cut the carrots. Stubborn resolve, however, had me fixated on the mandolin, which, to be fair, was ideally suited for the task at hand. Another seemingly sensible route that eluded me was investing more time in pursuing the elusive glove.

The persistent reminder of this little incident, marked by the slight discomfort, will instill a greater sense of responsibility in me. It might just be the nudge I need to shrug off laziness and adhere more strictly to the practices I cognitively recognize as essential rather than relying on the flimsy reassurance of “I’ll just be careful.”

The incident, though minor, serves as a poignant reminder of the interplay between mindfulness and our daily actions. A fleeting moment of negligence, spurred by the unassuming thought of bypassing necessary precautions, can manifest in tangible repercussions. This slice of my life has reaffirmed the importance of mindfulness, especially within the confines of a space as dynamic and unpredictable as the kitchen.

It’s an enlightening revelation, recognizing that the solutions and preventive measures are often well within our grasp, hidden in plain sight. The glove was there, somewhere, waiting to shield me from harm. Yet, a momentary lapse in judgment and a dash of impatience set the stage for an avoidable mishap.

This is a subtle yet significant nudge, encouraging me. Hopefully, you, dear reader, can pause, reflect, and opt for the safer, more mindful path, even in the seemingly mundane tasks that fill our daily lives. Sometimes, the small, seemingly inconsequential decisions culminate in lessons most profound, steering us towards a path of greater awareness and prudence.

So here’s to embracing mindfulness in our everyday endeavors, learning from each misstep, and fostering a culture of safety and reflection, even in the seemingly trivial corners of our existence.

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Cultivating the Mind: The Art of Mental Pruning for Self-Improvement

From the recesses of my earliest memories, I’ve battled the demons of intrusive thoughts and impulses. While I have successfully tamed the majority, a few still slip through the cracks, especially in moments of distraction or heightened stress, leading to undesirable actions. To mitigate such occurrences, I practice what I’ve come to call ‘mental pruning.’

Mental pruning is a conscious, deliberate effort to suppress and eventually erase impulsive, negative thoughts. The process demands envisioning the person I aspire to be; this mental portrait serves as a benchmark against which I assess the nature of my impulsive thoughts. It acts as a guiding light, illuminating the counter-thoughts that help me weed out the undesirable ones.

For instance, there have been occasions when I’ve snapped at my wife unreasonably. Recognizing this as contrary to the person I strive to be, I visualize the action, recoil at the thought, and reestablish a mental image of my ideal self. Through repetition, I notice such impulses diminishing as if I’ve pruned that branch of thought to the extent that it no longer overshadows my desired thinking.

This strategy of self-training may resonate with you. While it’s no easy feat and demands constant vigilance and mental effort, I can vouch for its efficacy in my journey. It may well be adaptable to your pursuit of self-improvement, helping you become the person you aspire to be.

By becoming conscious of an intrusive thought, I focus my willpower on suppressing it, aiming to expunge it from the recesses of my mind. This task necessitates the formation of a mental image of my ideal self. I employ this image as a comparative tool to assess impulsive thoughts and as a wellspring for the counter-thoughts that cleanse my mind of negativity.

Such a mental pruning exercise is not merely an act of suppression; it’s a cultivation of the mind, nurturing the positive and curbing the negative. The analogy of pruning is apt, as it embodies the essence of selective elimination and regrowth, creating room for the blossoming of desirable thoughts and behaviors.

The journey of mental pruning is far from a stroll in the park. It demands resilience, patience, and a relentless pursuit of self-betterment. The fruits of this labor, however, are profoundly rewarding. The diminishing of undesirable impulses and the flourishing of positive thoughts are testaments to the transformative power of this practice.

I hope that sharing my experience with mental pruning may inspire others to embark on their journeys of self-discovery and improvement. The road may be arduous, and the pruning shears may sometimes feel heavy. Still, the prospect of cultivating a mind enriched with positive thoughts and actions is a compelling motivator.

 

I encourage you to explore the potential of mental pruning. Adapt it, make it your own, and witness its transformative power on your journey toward becoming the person you wish to be. After all, the mind is a garden. It can flourish into a sanctuary of peace and positivity with careful tending.

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The Art of Ritualistic Routines: How Mental Tricks Add Value to Daily Tasks

A Mental trick I use to help me take all of the decided-upon steps of a routine is to think of it as a ritual. This is aided by the inclusion of additional behaviors that are primarily superficial. 

While creating these rituals may make some tasks more complicated than necessary, I find that when I complete a routine precisely as intended, I feel more of a sense of accomplishment. As I said, this is purely a mental trick I use and, aside from the additional feelings of accomplishment, adds very little of use to the routine, but it also costs extremely little.

An example of this is my drying off routine when I finish showering. It begins with turning my left foot toward the shower head and drying off my face, then I turn my right foot, dry my hair, and mentally count 1. Each step involves rotating a foot, 1/8th of a turn, and counting upward. Next, I dry my arms. Left inside, then outside, Right inside and out. I dry my back on the 5th count/ foot rotation, and the 6th is my buttocks. 7th, I dry my left leg and then my right leg. On counts 9 and 10, I pat dry my face and hair a final time before hanging my towel up on count 11. On count 12, I step out of the shower and dress myself. My counting continues through this process, and if I do it right, it ends at 20 when I step into my right slipper.  

I know that facing specific directions and counting is unnecessary, but it feels right to do it that way. It also ensures that I complete all steps, which could be annoying, even though it’s not very likely to happen. Most of my rituals come naturally after I notice that I do things in a certain way. Only after thinking about the process do I decide if that’s the best way to do things. Sometimes, a budding ritual might need to be tweaked a little to make it fit with a count better or to align with something else.

You might fall into rituals as you form longer routines, and I encourage you to adopt them intentionally. They cost exceptionally little and may add some additional satisfaction to their completion.