Sleeping through the pandemic

by Barbra Danin

Most of us are all too familiar with the anguish of waking up in the middle of the night, struggling to fall back asleep and worrying about how we’ll manage the next day without our rest.  During the pandemic, we slept more and less:  working from home allowed many of us to turn off their alarm clocks and sleep in, but the stress many experienced made it restless, poor quality sleep. 

 

A great deal of research supports the CDC findings that sleep deprivation has many deleterious effects on our health, physiology and overall wellbeing and quality of life.  This includes fatigue, irritability, mood shifts, and difficulty with learning, concentration and memory.  Our immune system becomes compromised, our metabolism changes, and blood pressure can rise. 

 

Although the amount of necessary sleep varies from individual to individual, on average adults require a minimum of 7 hours of per night. Estimates show that 1 out of every 3 adults do not meet that minimum.  

 

There are many reasons why we struggle with getting enough sleep, including our work schedules, stress, a sleeping environment that is not conducive to deep rest (noisy, uncomfortable temperature), use of electronic devices prior to bedtime, alcohol use, and other things.  The effects of sleep deprivation underscore the importance of practicing behaviors that promote healthy sleep and help maintain a regular sleep/wake cycle

 

Many often resort to medication usage to address sleep issues; however, there are many non-medical strategies have been shown to be equally if not more effective in helping us fall asleep and stay asleep.

 

Some recommendations by the National Sleep Foundation include:

-  daily exercise

-  maximizing light exposure during the day

-  consistent mealtimes

-  avoiding food and alcohol intake 2–3 hours before bedtime

-  limiting caffeine intake

-  limiting tobacco use

-  engaging in relaxing routines before bed

-  avoiding screens before sleep

-  keeping electronic devices away from sleeping area

-  creating a sleeping environment that enhances sleep:

   (reduced light and noise, cool temperatures)

-  maintaining regular bedtimes and rise times, even on weekends

-  getting out of bed after trying unsuccessfully for 20 minutes to fall asleep

-  using a mouth guard to manage grinding, gnashing or teeth clenching

 

Various relaxation practices, including meditation, mindfulness training, breathing exercises, and guided imagery can help reduce tension. Audio recordings and sleep apps can also be effective. Other products that could improve sleep include: white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. Alternative therapies that people have found helpful include acupuncture, acupressure, massage, melatonin, valerian root, Tai Chi and Qi Gong, and Ayurvedic Medicine. Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.

 

Cognitive behavioral therapy: Known as CBT, this approach focuses on recognizing thought patterns that are interfering with relaxed sleep.  This therapy has shown positive outcomes in treating sleep disorders. 

 

If these measures do not help, consultation with a healthcare provider is recommended, especially if sleep deprivation is affecting the quality of life.

 

Barbra Danin, MA, LMFT, is a Licensed Marriage and Family Therapist, Clinical Art Therapist, and Certified EMDR Therapist.  She provides individual, couples, and family therapy.  Her specialties include treating children with anxiety, trauma, and behavioral issues – and empowering parents with concrete tools for lasting change.  Learn more at https://theresiliencycenter.com/practitioner/barbradanin/ and www.barbradanin.com. Contact her at (314) 477-8585 or barbradanin@barbradanin.com.

Travel as a Restorative and Transformative Experience

by Barbra Danin, LMFT

As summer ends and we continue to return to life pre-pandemic, the busy lives we led may feel different to us and some of the effects of lockdown may be more and more apparent.  One aspect of life that changed dramatically was the amount and type of stimulation we experienced.  Most activities, gatherings, and cultural and social events ceased to occur, and we had little opportunity to engage in novel experiences.

The effects of under-stimulation, lack of physical exercise, social interaction and novel experiences have been studied extensively, particularly among inmates from prison populations who have spent time in solitary confinement.  The extreme deprivation can lead to various mental and behavioral challenges, social anxiety, and cognitive impairment.  The effects of less extreme sensory-reduction, however, are less clearly understood, though we do know that for many, boredom and lack of activity can create depression, mood swings, and apathy. 

In May 2021, the New York Times published an article by Adam Grant on “languishing”.  He defined it as having a sense of emptiness and stagnation, a “failure to thrive”…….it feels as if you’re muddling through your days, looking at your life through a foggy windshield.”

In the article, Grant suggested that languishing may be the most widely held experience of 2021, and that many may not be fully aware of this disposition. Of concern is the prediction that individuals who “languish” are at an increased risk for other mental health issues in the future. However, by identifying the feeling and addressing the symptoms, it’s possible to shift our state of mind.  One extremely beneficial strategy is to engage in novel, interesting and stimulating activities. 

As summer ends and we continue to return to life pre-pandemic, the busy lives we led may feel different to us and some of the effects of lockdown may be more and more apparent.  One aspect of life that changed dramatically was the amount and type of stimulation we experienced.  Most activities, gatherings, and cultural and social events ceased to occur, and we had little opportunity to engage in novel experiences.

The effects of under-stimulation, lack of physical exercise, social interaction and novel experiences have been studied extensively, particularly among inmates from prison populations who have spent time in solitary confinement.  The extreme deprivation can lead to various mental and behavioral challenges, social anxiety, and cognitive impairment.  The effects of less extreme sensory-reduction, however, are less clearly understood, though we do know that for many, boredom and lack of activity can create depression, mood swings, and apathy. 

In May 2021, the New York Times published an article by Adam Grant on “languishing”.  He defined it as having a sense of emptiness and stagnation, a “failure to thrive”…….it feels as if you’re muddling through your days, looking at your life through a foggy windshield.”

In the article, Grant suggested that languishing may be the most widely held experience of 2021, and that many may not be fully aware of this disposition. Of concern is the prediction that individuals who “languish” are at an increased risk for other mental health issues in the future. However, by identifying the feeling and addressing the symptoms, it’s possible to shift our state of mind.  One extremely beneficial strategy is to engage in novel, interesting and stimulating activities. 

For many reasons, travel is an activity that has the potential to improve our overall well-being. In her blog for the World Travel & Tourism Council, Tiffany Misrahi cites several ways in which travel can be beneficial:

1.     Travel gives you opportunities to try new things and meet new people, helping you combat monotony. Travel connects people and provides opportunities to learn about new and different cultures, which can help increase your empathy towards others.

2.     Activities, like walking, hiking, and skiing, in scenic areas can help you become more hopeful. A 2020 study found that people who were consciously aware of the vistas and objects around them on a walk reported being more hopeful and upbeat than other walkers.

3.     Travel is great for relieving stress and improving your general outlook on life. According to a 2013 study with people aged 25 to 70+, 80% of respondents said travel improves their general mood and outlook on life with 75% of respondents also saying travel helps them reduce stress.

4.     Travel helps your brain function better and boosts creativity. Immersing yourself in new cultures increases your mind’s ability to move between different ideas, think more deeply, and integrate thoughts. “Foreign experiences increase both cognitive flexibility and depth and integrativeness of thought,” says Adam Galinsky, a professor and author of numerous studies on the connection between creativity and international travel.

5.     Time away from work can increase your energy and productivity at work. A Harvard Business Review study of over 400 travelers found that 94% of respondents had as much or more energy after coming back from a good trip.

6.     A wellness trip can contribute to stronger mental health. On a wellness retreat focused on practices like yoga, meditation, and mindfulness, you can learn skills that you can bring home to help you keep up a regular wellness routine.

7.     Doing something you enjoy makes you happy. Pull out that bucket list and see what you still need to check off. By doing something you enjoy, you perform necessary self-care and contribute to your own happiness.

8.     Traveling with loved ones helps meet your needs for love and belonging. Maslow’s hierarchy of needs identifies love and belonging as key psychological human needs. Sharing your amazing travel adventures with loved ones helps enhance your connection with them while intensifying feelings of love, belonging, and fulfilment.

Although summer is typically the time for vacationing, it is possible to travel and to engage in novel activities all throughout the year.  Travel can include a day trip to a nearby destination, a weekend getaway, or an extended get away.  Although international travel remains limited, there are numerous destinations throughout the northeast that are easily accessible by car, train or bus.  Numerous websites such as Trip Advisor and the American Auto Club offer information on travel destinations, accommodations, dining options and things to do. 

The possibilities are endless!

Barbra Danin, MA, LMFT, is a Licensed Marriage and Family Therapist, Clinical Art Therapist, and Certified EMDR Therapist.  She provides individual, couples, and family therapy.  Her specialties include treating children with anxiety, trauma, and behavioral issues – and empowering parents with concrete tools for lasting change. Learn more at https://theresiliencycenter.com/practitioner/barbradanin/ and www.barbradanin.com. Contact her at (314) 477-8585 or barbradanin@barbradanin.com.