Tag: Wellness

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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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A New Focus – Posture

Written July 28, 2024

Hello Dear Readers,

Yesterday, my wife made a rather unsettling observation: my posture has visibly deteriorated. I’ve been vaguely aware of it, but hearing it from her made the issue into sharp focus. I’ve always had a habit of slouching—whether sitting in my chair or standing. Over the years, this bad habit has become more ingrained, almost second nature. What concerned my wife even more was when she spoke with my mother and discovered that she, too, had had difficulties maintaining proper posture due to bone alignment issues. This conversation made my wife think that my posture problems might be rooted in something similar.

This concern isn’t just about appearances or comfort. Poor posture can lead to various health issues, some extending beyond the apparent back pain or muscle stiffness. My wife, who has always been attentive to my well-being, pointed out that poor posture can adversely affect how we breathe and potentially negatively impact the health of our internal organs. Considering that I’m already dealing with compromised kidney function, the idea of adding more health complications to the mix is not something I take lightly.

Honestly, I can’t recall when I consciously maintained proper posture for any significant period. It’s one of those things I’ve always known I should do but never really attempted to correct. Perhaps it’s because the immediate consequences of poor posture aren’t always obvious, so it’s easy to let it slide. However, now that my wife has brought it to my attention, I’m realizing how important it is to address this issue before it leads to more severe problems.

Moving forward, I’ve decided to make a concerted effort to improve my posture. I plan to periodically assess how I’m sitting and standing throughout the day and make adjustments as needed. I know this won’t be an overnight change. Still, if I can consistently correct my posture, I believe it will feel more natural over time. The goal is to reach a point where good posture becomes the norm, and I won’t have to consciously think about it as much.

Of course, I’m unsure what benefits to expect from improving my posture. However, failing to correct it could lead to more significant skeletal issues caused by the excess strain that poor posture places on various body parts. This realization has made me even more determined to make this change.

My wife has also suggested that I consult a professional, such as a doctor or chiropractor, to better understand what might be contributing to my poor posture and how best to address it. It might be something as simple as strengthening my back muscles, or perhaps there’s a need for spinal alignment. Since neither of us is qualified to make these determinations, I’ll discuss this with my general practitioner at my next appointment. In the meantime, I’m committed to being more mindful of how I carry myself and making a conscious effort to sustain better posture throughout the day.

This journey toward better posture is just beginning. While I’m uncertain of the challenges and outcomes that lie ahead, I’m optimistic that this small change could have a meaningful impact on my overall health. I’m grateful to my wife for bringing this to my attention and for her continued support in helping me make these necessary adjustments.

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Key To Change Yourself Better Is Leaning From Your Mistakes

Written 6/26/2024

Hello Dear Readers,

Sometimes, taking care of our bodies means working toward improving small things. Recently, I had the experience of getting a disappointing lab result, which turned out to be because I was too dehydrated. I now make sure every day that I drink 1.5 – 2.0 liters of water, which is the recommended intake for my body.

Before my kidney failure, I ignored how much I drank or anything like that. When you get hit with trauma such as a brain stroke, you start to wonder what you have been doing all wrong. Well, there are no benefits in crying about my past. All I had to do was make changes to my lifestyle to sustain my kidneys’ health. It is a trial-and-error process. It is a long process, as sometimes you do not see the results as fast as you want.

After the last lab experience, this will not happen to me again. The level of activities or external environmental factors such as weather can drastically impact your body. Sometimes, I need to adjust the amount of water I am drinking.

Making this little change into a habit is tricky. For example, I started mowing the lawn but needed to remember to take some water. It never occurred to me to bring a water bottle when I did a few hours of mowing. Interestingly, we are all cursed with habit no matter how much we try to change our past behaviors. Now, I know I have to keep hydrating. So, I stopped mowing, got water, and resumed rather than just pushing through without water.

It’s important to reinforce this good decision. Even small steps are worth taking and celebrating if they’re in the right direction. Making sure to stay hydrated is just one of those small steps that can have a big impact on overall health.

I’ve learned through this journey that maintaining health requires continuous effort and adaptation. It’s about listening to your body and making adjustments as needed. Sometimes, it’s easy to get caught up in daily routines and forget the essentials, like drinking enough water. But we can significantly improve our health by being mindful and making small, consistent changes.

For anyone dealing with similar issues, remember that it’s okay to make mistakes. The important thing is you will learn from them. It’s part of the process. The key is to keep trying and not give up. Every small change adds up over time, leading to better health and well-being.

It is crucial to take care of our bodies by making small improvements, like staying properly hydrated. My experience has taught me the importance of paying attention to my body’s needs and making necessary adjustments. It’s a journey of trial and error, but we can achieve a healthier lifestyle with persistence and mindfulness.

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A Day at the Nephrologist’s Office With My Wife

Written 6/24/2024

Hello Dear Readers,

Today, I found myself at the nephrologist’s office instead of my usual Tuesday or Thursday appointment due to a schedule change initiated by the doctor’s office. 

Luckily, my wife was able to take a day off to join me today, turning the appointment into a little excursion. She’s been eager to meet my nephrologist, and we’ve also planned a treat for ourselves—a visit to the new cupcake store that just opened near us.

The appointment was set for right after lunchtime. My wife was all over the house, ticking off her to-dos before we headed out. The appointment only changes my daily schedule a little. Changing the appointment day meant I’d skip my usual run. Given today’s scorching heat, missing it seemed alright, rather desirable. I’d still fit in with my other exercises, keeping up with my usual activity level.

At the doctor’s office, I introduced my wife to my nephrologist, who welcomed us warmly. This was her first time meeting him. The usual health check followed, with him logging my blood pressure and heart rate from my smartphone, which I monitor constantly with my smartwatch. He also took note of my body weight and composition from my smart scale. He was looking for any sign of unusual changes. Ever since I had a brain stroke, I have had a smartwatch and intelligent scale to monitor those. It makes it much easier to detect any unusual signs. 

Unfortunately, my creatine and potassium levels were high, prompting the need for additional tests. My doctor thought it was similar to last summer when dehydration skewed my results since my logs did not seem unusual or bad at all. Despite my efforts to stay hydrated, I can quickly lose a few pounds of water by lawn mowing, resulting in summer yard work sometimes getting the better of me.

Post-appointment, we headed to that much-anticipated cupcake store. The cupcakes were not only a feast for the eyes but also delicious. I’m saving mine to enjoy after dinner, a sweet end to a day of health checks and treats.

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Hydration Hacks for Outdoor Activities: A Personal Journey with Kidney Care

Written on June 7th, 2024

Hello Dear Readers,

Yesterday was a successful day in my ongoing battle against the ever-growing grass in my yard. As I pushed the mower back and forth under the sweltering sun, I made it a point to keep myself well-hydrated—a critical practice not just for my general health but particularly vital due to my kidney issues.

Hydration is essential for everyone, healthy or otherwise, but it becomes even more crucial when managing kidney dysfunction. While at a rehabilitation center, healthcare professionals emphasized the importance of drinking at least 2 liters of water daily. The kidneys play a pivotal role in filtering our blood and producing urine. Dehydration can lead to a higher concentration of minerals in your urine, which can crystallize and pose risks to kidney health. Ensuring adequate fluid intake helps the kidneys efficiently remove waste from the body.

Living in Nashville, where summer temperatures often soar above 95°F (35°C), staying active outdoors requires strategic planning, especially given my health condition. Whether running my regular routes or tending to my garden, I pause every 30 minutes to drink water. Although slightly disruptive, hydration breaks are non-negotiable for someone with kidney issues like mine. It takes a moment to muster the energy to continue my task each time, but maintaining optimal hydration levels is a top priority.

Despite the challenges, my kidney dysfunction doesn’t deter me from enjoying and engaging in outdoor activities. It’s all about adapting and finding ways to manage my condition while still living actively. This balance is crucial not only for my physical health but also for my mental well-being. Staying active and outdoors keeps me invigorated and connected to the world around me.

In conclusion, managing kidney health doesn’t mean you have to give up your active lifestyle. With the proper precautions, like regular hydration breaks, anyone can continue enjoying the benefits of outdoor activities. It’s about listening to your body, understanding its needs, and adjusting to support your health. This means venturing too far with a water bottle in hand and always planning for necessary pauses that allow me to stay hydrated and healthy.

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Overcoming the Daylight Savings Slump

Written 3/12/2024

Hello Dear Readers,

It’s been quite a challenging couple of days for me. As you might relate, the biannual shift for daylight savings has yet again wreaked havoc on my sleep schedule. The past few mornings have been particularly tough, and I’ve found myself needing extra sleep just to regain some semblance of energy. Thankfully, this morning marked a return to my usual waking hour. I may finally be acclimating to the new time, which bodes well for keeping on track with my routine.

With my energy levels somewhat restored and getting up at my usual time today, I’m optimistic about tackling my tasks—starting with mowing the lawn. Luckily, the weather forecast is on my side, predicting pleasant conditions for the rest of the week. This should give me ample opportunity to split the chore into manageable phases, planning to complete the other half of the lawn in the next few days.

Despite it still being March and the air carrying a chill, the afternoons have warmed up nicely. I usually wait for the sun to climb higher before stepping out, ensuring it’s warm enough for outdoor activities. Today seems perfect for completing those chores without needing to bundle up too much.

In another stroke of good fortune, I recovered enough to dive back into my exercise regimen. It’s a relief to return to my fitness routine, which I’ve missed over the past few days. Returning to the swing of things feels like I’ve created a major hill of challenges. Now, the path ahead will be a smoother descent.

As things slowly return to normal, I focus on maintaining this momentum and pushing forward. There’s a certain satisfaction in overcoming these minor disruptions and finding my stride again. Here’s to smoother days ahead and making the most of this season in terms of weather and personal achievements.

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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.