Living Well: Catching ZZZs

Everyone wants a good night’s sleep. It is unfortunate that good sleep eludes too many of us. There are a slew of reasons for insomnia, trouble getting to sleep, problems staying asleep, or waking too early to be completely rested. There is hope for the sleepless. Once you know what a good night's sleep is as well as the causes of sleeplessness, finding solutions gets easier.

What is a good night’s sleep?

There really is little doubt within the medical community as to what makes a good night's sleep. You go to sleep after about ten minutes, stay asleep, sleep between 7 and 10 hours, and wake up refreshed.

The benefits are numerous when you sleep well. You just feel good, have a more positive attitude, are ready to get up and have a great day, work better, and stay healthier. Does that sound good to you?

If you just don't get enough sleep

Sleep deprivation is a serious health concern. Although the reasons are many for sleep loss, next to water, sleep is the number one need of humans. Without sleep, or at least rest, you begin to suffer greatly within a few days. Continual sleep deprivation can cause critical health problems and even lead to death. Perhaps that’s why we see so many commercials for sleep aids as well as those wonderful and expensive beds.

There are many reasons why we can’t get a good night’s sleep. I suffer from chronic, persistent pain due to a childhood illness, which often causes sleep problems. How many people do you know who have a health condition that causes sleep issues? Some people have a busy mind that won’t shut up when it’s time to sleep. Others can’t let go of problems in their lives, so they worry and can’t sleep. And there are other issues like hormones that regulate the chemicals that help you go to sleep and stay asleep. We often participate in so many activities in our daily lives that prevent us from getting enough rest and sleep. Then there are syndromes or illnesses like apnea or sinusitis which prevent deep sleep. Finally, there are those foods and drinks that you like but interrupt your good night’s sleep.

What is the impact of sleep deprivation?

That is what I call a ‘biggy.’ Lack of enough sleep, no matter the reason, can negatively affect you health, performance, safety, and wallet (1). Did you know fatigue is the major cause of most traffic and industrial accidents (2)? That's pretty important, or a biggy.

There are immediate effects of sleep deprivation: reduction in performance and alertness, decreased ability to think and process information, increased stress, poor quality of life, and increased risk of injury (3). Since sleep helps keep your immune system functioning as it should, not enough sleep can lead you your inability to fight off diseases. This can range from relatively mild disease like a cold to more severe disease like flu.

Web MD lists some, not all, of the long term problems associated with not getting enough sleep: high blood pressure, heart attack, heart failure, stroke, obesity, psychological problems like depression and other mood disorders, attention deficit disorder, mental impairment, growth retardation, injury, disruption of your bed partner's sleep, and poor quality of life (4).

My reaction was YUCK when I realized the significance of not getting enough sleep. This is serious business. Most people don't want to spend their lives or even a day feeling tired, grouchy, and a little dizzy from being sleep deprived.

Common causes of sleep deprivation

A lot of people just don't realize how much restorative sleep they need. We often don't understand the consequences, mild and severe, of not enough rest. Some people falsely believe they can 'make-up' for lost sleep by sleeping late on the weekends.

Illness and pain can cause you to not get enough sleep. Colds, sinusitis, tonsillitis or allergies can interrupt sleep. When you snore, gag or cough due to these illnesses, you get what is called 'fragmented' sleep. Chronic pain, cramping, headache, a painful wound, or skin rash can wake you up and keep you up.

Regrettably, there are work related reasons for sleep deprivation. Shift work that rotates can be very disruptive to getting enough rest. Some jobs require work to be done at home that can take time away from sleep. Deadlines and schedules cause tension and stress that can make sleep difficult. In today's economy there are so many unemployed people, that, for many people, worry about keeping or getting a job causes sleep loss.

If you are taking prescription or over-the-counter medications, those products can add to your loss of sleep. Your best bet is to ask your physician about side effects including sleep deprivation. And read the label or information sheet the pharmacy gives you.

What kind of habits can make sleep less likely and interrupted? Just a few disrupters are drinking caffeinated drinks after 8 p.m., smoking close to bedtime, vigorous exercise in the evening (there is debate about this one), keeping anger bottled up, worrying about things you can't control, and watching TV or reading an exciting book just before trying to sleep (5).

Now that you know more about what can cause sleep problems, you can work on getting that deep, restorative sleep.

Ways to get better, more restorative sleep

There are, of course, many OTC and prescription sleep-aids. However, and that's a big however, there are usually side effects. Those side effects can be minor, moderate, or major. You can't watch TV without seeing numerous ads for products that make you sleep so I will skip any other information on that method. You should discuss with your physician the pros and cons of taking prescription medications that induce sleep.

To restore good sleep, you need a strategy that works for you. You now know your enemy so here are some techniques that you can experiment with to improve your sleep.

Use a regular sleep schedule. Set a bedtime and stick to it. You know when you get sleepy so use that as your guide. Make sure you wake up at the same time too. You might need to use an alarm clock at first, but after a while you will naturally wake up at that time. If you don't have a good night's sleep, take a nap during the day. Try to sleep 30-45 minutes; however, nap no longer than that. Some of us get a wee bit drowsy after our evening meal. Don't give in and take a nap because that might make you unable to sleep at bedtime. Do something else: wash the dishes, call a friend, get ready for tomorrow, take a short walk, or watch a little television.

Is your bedroom sleep friendly? Not everyone is sensitive to noise, but quiet helps with sleep. If you need some noise, try a sleep machine that plays nature sounds or white noise. You really do sleep better if your bedroom is dark and cool. During a visit with a relative, I couldn't sleep because there were really bright crime lights outside the window. I finally got some thick towels and covered the window so I could sleep. The best temperature for sleeping is around 65 degrees. If your bedroom is too hot or too cold, you can't sleep well.

Make sure your bed is comfortable. There should be room for stretching and turning comfortably for you and your bedmate. Is your mattress comfortable? If it is you will sleep much better. How about your pillow? Is it hard enough or soft enough? If your pillow isn't comfortable, try a different one. There are many innovative mattresses on the market. They include memory foam, adjustable air mattresses, water beds with baffles, futons, and countless others. Some of these choices are very expensive. Before investing, be sure that what you're paying for is what you need and fits your wallet. I don't intend to take out a mortgage for a new bed. Another possibility is to buy a mattress topper. You can buy pillow tops, memory foam, foam egg carton, and other toppers without spending so much money. If you find one of these is exactly what you need, you can consider buying a mattress based on the same technology.

Create a relaxing bedtime routine. Turn off the television and reserve your bed for sleeping. Try doing some gentle, slow stretching. Listening to relaxing music will help calm your mind so sleep comes more easily. Brewing a cup of herbal, non-caffeinated tea for a bedtime drink can help you fall asleep more quickly.

Eat the right foods and exercise regularly. No big meals at night. Don't have an alcoholic nightcap before bed. No caffeine after your evening meal. Keep the fluid intake after dinner low to prevent waking up to use the bathroom. If you do some exercise no later than five o’clock, you will sleep better.

Put a check on anxiety and stress. One way to help you do this is to keep a sleep journal. You should be able to figure out what stressors are keeping you awake. One help is to be observant of your stressors then be proactive in solving your problems. You don't have to go it alone. Just using a spouse, friend or relative as a sounding board can make all the difference. It's amazing how much easier it is to solve a problem or eliminate stress this way. You might try taking 10-20 minutes at night to reflect on something that soothes you, to meditate, or to pray.

Know when it's time to see a doctor. Nothing helps; you've tried everything; you still can't sleep. Go see your doctor. Problems can be physical or emotional. Sometimes it's best not to mess around so get medical help (6).

Go natural and sleep

From personal experience, I have found that natural sleep-aids work well to help you get to sleep and stay asleep.

There are products containing sleep inducing herbal blends in a tablet or capsule. A partial list of ingredients include: Valerian Root, Passion Flower, Celery Seed, Hops, Orange Peel, and Chamomile. You can also find some of the ingredients in herbal tea blends. The tea has the added benefit of being emotionally soothing. If you wake up and have difficulty getting back to sleep for 20 minutes, have a cup of herbal tea with honey. You will be surprised at how easy sleep comes after your cup of tea.

Melatonin is a hormone produced in the brain. This hormone is essential to good sleep. Unfortunately as we age, melatonin production decreases. That's why many people are unable to get enough sleep when they get past 50. Taking one 300 mcg dose of melatonin before bed can be just what you need to get your rest.

Have you ever heard of an herbal sleep pillow? They are easy to make and use. Use a small or medium size cheesecloth bag with a drawstring. You can find these in the grocery store or make them yourself. Stuff the bag with one or several of these herbs: chamomile, lavender, rose, rosemary, Echinacea, catnip, passionflower, Valerian, or kava. I've made sleep pillows from equal parts of lavender, hops, and chamomile, and they work. Take the sleep pillow, flatten it and put it inside your pillow case (7).

The good news

Almost everyone has the occasional sleep problem. However, there are times when people have real difficulty sleeping, and it goes on for more than a couple of nights. But sleep doesn't have to elude you. When you decide to take responsibility for a good night's sleep, you can find ways to get your rest. Try some of the tips and techniques in this article. You might be surprised how well you get your ZZZs.

Is it time for my nap yet?

End Notes:

1. http://www.webmd.com/sleep-disorders/guide/important-sleep-habits
2. http://www.healthsearchonline.com/value-of-a-good-nights-sleep/
3. http://www.webmd.com/sleep-disorders/guide/important-sleep-habits
4. http://www.webmd.com/sleep-disorders/guide/important-sleep-habits
5. http://www.steadyhealth.com/articles/Impact_of_sleep_deprivation_on_our_body_a659.html
6. http://helpguide.org/life/sleep_tips.htm
7. http://www.ehow.com/how_5316847_make-herbal-sleep-pillow.html

© 2011, Katherine Hegemann

Eating Wisely: Get Your Grains, Seeds &Nuts

When you hear people say, “You need more grains in your diet,” they’re not talking about bleached, white, wheat flour. These include grains like oats, whole wheat, popcorn, barley, quinoa, sorghum, spelt, brown rice, rye, flax, and millet. You need seeds in your diet, like sunflower, pumpkin, flax, and sesame. Also, you should include nuts like soy, peanuts, walnuts, pecans, cashews, pine, and almonds.

Why do I need whole grains, seeds and nuts?

Grains are one of the best sources of phytochemicals and antioxidants, two substances that help you stay healthy and fight off disease. A few examples of phytochemicals are carotene, lutein, lycopene, and quercetin. Whole grains are high in B vitamins, vitamin E, magnesium, iron, and fiber. For you, that means eating grains reduces risks of heart attack, stroke, cancer, diabetes, and obesity (1).

Nuts and seeds are full of essentials to your diet. Because they can be hard to digest, you will usually find them toasted, milled or ground. Nuts and seeds are rich sources of protein, fiber, vitamin E, and minerals. They can be high calorie so they should be eaten sparingly (2).

It's easy to get your grains, seeds and nuts.

First of all, add these three to your diet slowly, as too much of a good thing can give you gastric distress. Try adding a grain to soup or stew. Try adding seeds and nuts to your morning oatmeal. Consider having a sandwich with natural peanut butter and banana on whole grain bread for lunch. Top salads and yogurt with toasted grain, seeds and nuts (3).

I always add barley to my vegetable soup. I figure I need all the nutrition I can get. Have you ever tried long grain and wild rice? Technically, wild rice isn’t rice at all but a real grain. You can buy this mix boxed with herbs and spices so all you do is add water and cook it. One of my favorite breakfasts is cereal nuggets made from whole wheat and barley then topped with yogurt, fresh or frozen fruit and a little honey. Why yogurt on top? I like the yogurt to soften up the nuggets. At my age, it pays to be cautious and not crack a tooth.

For more ways to get and enjoy whole grains in your diet, go to eatright.org (4). This is a PDF document, which you can view, save and print.

Soup anyone?

I love lentil soup and this one is so good and good for you. You can change it to meet your needs. I use the sun-dried tomatoes because they add richness to the soup. I rehydrate them and cut them in small pieces before adding to the soup. You may instead use canned tomatoes, keeping the liquid to add to the soup. Instead of spinach, try Swiss chard, kale or mustard greens. For broth try ham, chicken, beef, or vegetable. This soup doesn’t take long and does well in a slow cooker. Just be sure to add enough liquid as dried beans absorb a lot.

Lentil & Barley Soup

This soup is high in fiber, vitamins, and minerals. It is low in calories and cholesterol, and it is also delicious. Serves from 4-6. Eat and enjoy.

Ingredients

1 cup dried lentils (rinsed and checked for stones)

1 cup diced onions

1 diced carrot

1 cup diced, rehydrated, sun-dried tomatoes

1/2 cup quick barley

1 cup thinly sliced spinach

6 cups water or broth (for ham base use 6 teaspoons)

1 bay leaf

1/2 teaspoon oregano

1/2 teaspoon chopped garlic

3 tablespoons balsamic vinegar

salt & pepper to taste

Directions

1. In a stockpot combine all ingredients EXCEPT barley, spinach, and vinegar.

2. Bring to a boil then simmer 45 minutes.

3. Add the barley and spinach and continue cooking until the barley is just tender.

4. Just before serving, add the balsamic vinegar.

Serve with warm bread and butter.

Nutritional Information Per Serving for a Similar Lentil-Barley Soup Recipe (5)

Calories 231 Cal. from fat
% Daily Value		% Daily Value
Total Fat 2.41 G	4%	Vit. A	20.13
Sat. Fat .07 G		Vit. C	19.17
Monounsaturated Fat .09 G		Calcium	9.08
Polyunsaturated Fat .17		Iron	9.5
Sodium 1430.74 Mg	60%	Vit. E	.88
Potassium 77.65 Mg	2%	Thiamin (B1)	.05
Total Carbohydrates 47.69 G	16%	Riboflavin (B2)	.03
Dietary Fiber 6.78 G	27%	Niacin (B3)	1.15%
Sugars 6.03 G		Bit B6	3.25 %
Protein 23.96 G	48%	Phosphorus	55.25
		Zinc	3.55
		Copper	.16
		Manganese	.33

The Staff of Life

Bread is called the staff of life. Throughout the ages and in all cultures, bread is the one thing that was always a constant food. When there was nothing else to eat, you could eat bread and stay full and healthy. Today’s bread sold in stores bears no resemblance to the bread of old. You can find a few brands that come close, but nothing beats homemade, multi-grain bread. There is nothing more wonderful to smell and eat than homemade bread. Pick up a loaf, and it’s heavy. You could survive on this bread. It’s so full of nutrition; tasty and filling. If you’ve never had any of this bread, you might think, at first, that it tastes funny. That’s because you’ve probably never eaten anything like it. When you bite into a slice, you taste different grains, yeast, seeds, and nuts. Multi-grain bread isn’t just to carry jam or ham and cheese with mayo; it’s enough just by itself. This bread IS the staff of life.

No-Knead Multi-Grain Bread

I’ve been making bread for many years. When I developed arthritis in my hands, I bought a bread machine. I used the machine for kneading and the first rise then used a bread pan for the second rise and cooking. A few years ago along came no-knead bread. To my surprise, I found out you didn’t have to knead dough to make a great loaf of bread. My first tries didn’t go very well: the dough was too wet; I didn’t allow enough time for the yeast to make the dough rise; there was not enough salt; the final loaf was too dark or hard; the center wasn’t totally done.

That’s where research comes in. There are very specific things you need to do to make sure your bread comes out just right. Yeast is a living organism. Make sure the yeast date hasn’t expired or the dough won’t rise. The water should not be too cold; yeast won’t activate, or too hot; the yeast dies. The first rising takes between 12 and 24 hours so you can’t rush this. Some recipes call for salt and sugar; however, too much of either will kill the yeast.

I keep whole grains for bread in the freezer as they will get rancid. YUCK! And I keep my jar of yeast in the refrigerator. I wanted to add seeds and nuts so I bought toasted sunflower seeds, pumpkin seeds, and walnuts. I put them in my food processor and pulsed until they were about half the size of a pea. Pulse too long and you’ll end up with seed-nut butter.

If you are using a cloche or Dutch oven with a lid, the moisture stays in, and your bread will not get dry as it bakes. However if you use a bread pan or baking sheet, take a fairly large baking pan with two inch high sides and put about one cup of water in the pan. This will keep your bread moist. Put this pan on the rack below the one where you will bake your bread. When you check the bread at about three fourths of the cooking time, make sure there’s still some water in the pan.

There is one very important point to remember. This bread has only ingredients you can pronounce. It has no preservatives so after two days, you must refrigerate it or you’ll see mold.

No-Knead Multigrain Bread (Makes one loaf)

Ingredients

1 1/4 cup warm water

2 tablespoons yogurt (no sugar added)

1 teaspoon salt (sea, Kosher, pickling)

1 tablespoon honey

1/2 teaspoon active yeast

1 cup + 2 tablespoons 7 Grain Cereal (6) or King Arthur Harvest Grains Mix [see directions on package] (7)

2 cups white, unbleached, bread flour

1/2 cup whole wheat flour

1/3 cup seed and nut mix

Directions for the Dough

1. Mix the warm water, honey and yogurt together in either your measuring cup or small bowl

2. Mix the dry ingredient and the seed-nut mix in a very large bowl

3. Add about 1/2 of the liquid and mix well

4. Add the rest of the liquid and mix

5. If all of the dry ingredients don’t get incorporated, wet your hands and use them to mix them in

6. Form the dough into a ball (It doesn’t have to be perfect)

7. Cover the bowl with plastic wrap and use a large rubber band to keep the wrap from slipping off

Directions for the Rise and Cooking

1. Place the bowl anywhere that convenient as long as it’s not drafty or cold

2. Write down the time and let the dough rise from 12-24 hours or until it’s doubled in size and the surface is dotted with bubbles

3. Scrape the dough onto a well-floured, large cutting board

4. Sprinkle flour on the dough and fold it a few times until you get roughly round shape

5. Some people like to put about 1 tablespoon of olive oil on their hands to finish off the shaping of the loaf, but it’s optional

6. Using a dinner plate or large baking sheet, place a piece of parchment paper on the surface and liberally sprinkle corn meal on the paper

7. If you are using a bread pan, cut the parchment paper to fit then sprinkle the paper with corn meal

8. Dust the dough with flour and loosely cover with plastic wrap

9. Let the dough rise until it has doubled in size—1 to 2 hours

10. About thirty minutes before time to bake, preheat your over to 450 F

11. If you are using a Dutch oven or cloche, pre-heat it, minus the lid, in the oven

12. Put the water pan on the lowest rack set at the lowest level of the oven if you’re using a bread pan

13. Pick up the parchment with dough then quickly and carefully transfer it to the Dutch oven

14. You can shake the Dutch oven or cloche a little to make sure the dough is evenly distributed

15. Cover the pot with the lid and bake at 475 F for 30 minutes

16. Reduce the temperature to 425 F, remove the lid, and bake uncovered for 15-30 minutes more or the bread is well-browned

17. Transfer the bread to a wire rack to cool, discarding the parchment (Try to wait for at least 15-20 minutes. I know it’s hard, but try)

18. Using either a very sharp regular knife or one with a serrated edge, cut off one slice, butter it, eat it, and prepare for a heavenly treat

Additional Information

Any heavy pot will do if you are okay with a round or oblong loaf of bread. It can be cast iron, enamel, Pyrex, stainless steel, ceramic, or a clay cloche. They all work as long as they are oven safe to the temperature needed to bake the bread. If your pan has no lid or you are concerned about the safety of the lid, used aluminum foil instead, pressing it tightly (don’t forget the oven mitts) and carefully around the preheated pot. I have two Dutch ovens. One is cast iron with a lid and the other is aluminum with a glass lid. I wouldn’t use the glass lid. Well, I don’t use the aluminum one anyway; it was bequeathed to me. Go figure that one out!

I know this looks like a lot of steps, but I tried to just put one thing at a time to keep it simple. This is really not difficult, and boy you can get your grains-seeds-nuts, save money and eat the best bread ever. Honestly, this bread is so good for you. You won’t feel guilty eating a slice, even with butter on it.

Nutritional Information of Homemade Multigrain Bread (8)

Endnotes:

1. http://www.wholegrainscouncil.org/whole-grains-101
2. http://www.streetdirectory.com/food_editorials/health_food/nuts/the_advantages_of_nuts_and_seed_in_your_diet.html
3. http://www.ehow.com/how_5075293_add-fiber-diet_-deliciously.html
4. http://www.eatright.org/WorkArea/DownloadAsset.aspx?id=6442451676
5. http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/lentil-barley-soup_8382/
6. http://www.bobsredmill.com/cereals/ (I use Bob’s Red Mill 7 Grain Hot Cereal bought from Duffy’s in Mountain City)
7. http://www.kingarthurflour.com/shop/items/harvest-grains-blend-2-lb
8. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_049.htm   

© 2011, Katherine Hegemann