10 things you must do in order to get a good night’s sleep

For as long as I can remember I’ve had horrible bouts of insomnia. These bouts are nicely interspersed with times of sleeplessness. As you can imagine, I have (exhaustedly) gone through hundreds of tips meant to help get me to sleep and what’s more to sleep through the night.

So far I haven’t had a lot of luck – but I do think I know how to help other people get the sleep they need,  and so I have created this handy list for you to follow

1. Get yourself really tired

2. Make sure you are comfortable

3. Let go of any childhood issues  you have been hanging on to

4. Pretend you have no worries at all

5. Forget every embarrassing encounter you’ve ever had


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6. Don’t think about your poor business decisions or bad career choices

7. Try very hard not to replay old fights in your head

 

8. Don’t think about things like who would attend your funeral

9. Don’t even think back on your day

10. Take a sleeping pill

Easy huh?

The story of my incredible pain

body pump classYesterday morning I woke up with no real aches and pains to speak of – which is quite fortunate at my age. Also quite rare. It was good but there was a nagging voice in my head reminding me that I had been promising myself to find such an ache free day to go to a Body Pump class at the gym for the last 145 Mondays.

Pump is my favourite gym class. I get to use the present tense although I hadn’t been for about ten years, simply because it’s still my favourite class. Also the only class I have attended since I was 16.

It focuses on low weight loads and high repetition movements and covers all the major muscle groups one upbeat track at a time. It’s a great class because you don’t have time to get bored or too tired – as soon as the track changes you move onto another muscle group and then you just have to get to the end of that song – and huzzah you’re done.

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The sky is falling in. Otherwise known as “bacon causes cancer”

If you’ve been on any social media platform today you’ve probably heard people ranting about bacon. Not in the traditional “I love bacon” kind of way but in the more frenzied “help the sky is falling in” kind of way. Processed meats are the new food to hate. The New York Times reports

“An international panel of experts convened by the World Health Organization concluded Monday that eating processed meat like hot dogs, ham and bacon raises the risk of colon cancer and that consuming other red meats “probably” raises the risk as well. But the increase in risk is so slight that experts said most people should not be overly worried about it.

The panel did not offer specific guidelines on red meat consumption. But its conclusions add support to recommendations made by other scientific groups like the federal government’s dietary guidelines advisory committee, which has long discouraged the consumption of red and processed meat.”

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Why is the instructor telling us to breathe? Has someone forgotten to breathe?

For about 30 years now I have been thinking about going to yoga. I have given it 30 years thought because I don’t like to rush into things. Okay that’s not true – I just don’t like to rush into yoga. Actually I was a little afraid of it. I thought it would be boring and that I would either fall asleep or walk out because I have the attention span of a tiny little gnat with attention deficit disorder.

But I had to try it, I don’t have another 30 years to think about it. This point was made clear to me when I recently subscribed to Lena Dunham’s new newsletter Lenny and read an article entitled “Why You Should Start Exercising in Your 20’s”.  Trace Anderson, who wrote the article  even said “waiting to exercise later in life, when our metabolism slows down and being fit requires more work, is no longer an option”. Clearly I am in the wrong demographic for this newsletter but still… I  can’t say it didn’t spur me on.

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The real reason they tell you to stay in bed

stay in bedI am writing this post from a pool of mucus. Sorry there is no other way to say it. I have the same hideous, dreaded illness that seems to be taking over Sydney – except I have had it for five days now and I am over it. I wish I was over it in the literal sense – rather I am just over blowing my nose every ten seconds and coughing as soon as I try to lie down. I am also over feeling like my body is walking in concrete and my thoughts are floating around in honey.

I have been to the doctor and he has plied me with drugs, after asking if it was okay if he examined me with a mask on. That’s understandable, the poor man does not want to get ill, but it did make me feel that perhaps I was not presenting my best self at that time.

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My truth about giving up sugar

I am not new to giving up sugar, I gave it up once before and wrote about it here. At the time of writing I had given up for 10 days and I ended my post with the words “I am discovering a new way of eating, not feeling fantastic YET but at least my focus is expanding (and hopefully my waist isn’t)”.  I think I ate some nutella soon after that. The no sugar thing didn’t last. Maybe I didn’t give it long enough back then.

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My mind is like a thesaurus for the words “weight loss”

I have so many diets going around my head I’m actually struggling to concentrate.  Seriously my mind is like a thesaurus for the words “weight loss”

I could blame the plethora of magazine covers that I see every time I am standing at the checkout counter paying for the food that is actually causing me to need to diet.

lose weight

It is enough to make your head spin. Should I be doing the super-easy plan to get a flat belly, should I be doing the Monday to Friday diet?  or should I be detoxing?
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Here’s a healthy tip: Don’t take your vitamins

155628625I am the world’s easiest person to market to. If you tell me that your product will do something miraculous I believe you – which may explain why I recently bought 3 tubes of mascara simply called “better than false eye lashes” (it’s actually not better than false eyelashes– in fact it’s only just better than using cocoa powder on your lashes*). It’s also why I sometimes (always) spend way too much money in the cosmetics section of any department store. I see a sign saying purporting that a certain cream will reduce fine lines and I’m there before my lines get any deeper.

It’s not just make up that get’s me – I once had to explain to a washing machine repair person that the reason I had used washing powder for a top loader for my front loader was because the ad said it was really, really good (and I am not brilliant at reading the small print).

But the one thing that I have managed to steer clear of is health food proclamations. I just don’t fall for them – I understand that there are certain things you should stay away from like you know, too many additives and palm sugar and overly processed foods but I don’t really rush into buying “super foods”. Especially super foods that are only grown in remote South American regions and exported all over the world so that the local people can no longer eat them – but that’s a rant for another day.

I’ve not fallen for bread with extra fibre and added iron and 25% more calcium because I know that I’m getting all the fibre, iron and calcium I need from foods that actually had this stuff to start.

So, as you can imagine, I have never really considered taking vitamins. It’s been a point of much contention because my husband’s family like vitamins a LOT and I am often alerted to the miraculous benefits of ingesting them. And it’s not just them– people everywhere are seeking to teach me the error of my ways by suggesting I take vitamins as a preventative measure or to cure any existing ailment.

It’s been a hard job justifying to ardent vitamin takers why I don’t slug down A’s B’s or C’s – until I read this in The New York Times by Paul A. Offit, chief of the infectious diseases division of the Children’s Hospital of Philadelphia

Most people assume that, at the very least, excess vitamins can’t do any harm. It turns out, however, that scientists have known for years that large quantities of supplemental vitamins can be quite harmful indeed.

In a study published in The New England Journal of Medicine in 1994, 29,000 Finnish men, all smokers, had been given daily vitamin E, beta carotene, both or a placebo. The study found that those who had taken beta carotene for five to eight years were more likely to die from lung cancer or heart disease.
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Two years later the same journal published another study on vitamin supplements. In it, 18,000 people who were at an increased risk of lung cancer because of asbestos exposure or smoking received a combination of vitamin A and beta carotene, or a placebo. Investigators stopped the study when they found that the risk of death from lung cancer for those who took the vitamins was 46 percent higher.

There are a lot more scary satistics before the article goes on to say

What explains this connection between supplemental vitamins and increased rates of cancer and mortality? The key word is antioxidants.

To neutralize free radicals, the body makes antioxidants (good). Antioxidants can also be found in fruits and vegetables, specifically in selenium, beta carotene and vitamins A, C and E. Some studies have shown that people who eat more fruits and vegetables have a lower incidence of cancer and heart disease and live longer. The logic is obvious. If fruits and vegetables contain antioxidants, and people who eat fruits and vegetables are healthier, then people who take supplemental antioxidants should also be healthier. It hasn’t worked out that way.

The likely explanation is that free radicals aren’t as evil as advertised. (In fact, people need them to kill bacteria and eliminate new cancer cells.) And when people take large doses of antioxidants in the form of supplemental vitamins, the balance between free radical production and destruction might tip too much in one direction, causing an unnatural state where the immune system is less able to kill harmful invaders. Researchers call this the antioxidant paradox.

You can read the full article here.

Paradox indeed. I’ve never felt healthier about not taking vitamins or worrying about anti-oxidant intake. Even though if you offer me an anti-oxidant in a cream that’s guaranteed to remove fine lines I don’t know how I will react.

Do you take vitamins or supplements?

The place where nobody knows your name

Very keen readers (Hi Mr Pencil) will remember that I went to Byron about two months ago. It was on that trip that I uncovered the full extent of my sloth when we attempted to walk up to the lighthouse and I nearly died.  Seeing 70 year-old people literally prance ahead of me was bad, still being the colour of a beetroot and puffing a day after the event was a hideous reality check.

When I came back and my mum had surgerygym I went into the pre-op consult with her and listened to the anaesthetist tell her that the effect on the heart of  having an anaesthetic could be compared to a jog around the block.  I almost needed the services of a doctor myself when it dawned on me that I might actually die trying to jog around the block.

And so something had to change.

I signed up to Michelle Bridge’s 12 week body transformation challenge (which is a post of huge praise for another day) and bought new running gear. I used to be a runner so I was keen to get back on to the road.

The road running was going really well until it started to get rainy. And cold.  My husband very kindly suggested that I go to the gym and run on the treadmill.  “It will be kinder on your knees” he said. (And there I was thinking that I had been hiding the fact that my knees were so old sore that I couldn’t walk properly.)

So I stumbled off to the gym where he holds a contract. Except it’s not so much a contract as a key card that you swipe and it allows you into the gym 24/7 as long as you keep paying them money. Okay, I guess it is a contract.

It’s a wonderful thing this gym.  It has all the things about gyms that I love – ie

  • Treadmills
  • Loud music
  • Water

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And it has none of the things that I normally hate about gyms – ie

  • The smell of fear, sweat and exhaustion
  • Very fit people
  • Personal trainers who laugh at the way that you execute a squat
  • Anyone wearing lycra
  • People in general

Seriously there are so few people that I always go with a back up plan in mind lest I arrive and there is a “For Lease” sign hanging in the window.

It’s quite liberating training without eyes on you. Sometimes I worry that I might fall off the treadmill and be left to die but other times I just love the fact that no one is watching me. Trust me – I am NOT pretty when I exercise. Imagine a beetroot with sweat.

But there are one or two people there who I wouldn’t mind occasionally looking up. They work there. I know this because they wear shirts bearing the name of the gym and they sit behind the counter with multiple scarves on because it’s cold and they are not planning on doing any exercise.

I have set myself a little extra challenge – not only do I want to be able to run 5km without dying or pausing to catch my breath, I want to actually make eye contact with one of these staff members.

They see me 6 days a week and every time I walk past the counter to rehydrate I look at them with a red, sweaty smile and they look straight through me. Sometimes I say “hi” and they ignore me. Sometimes I try a “thanks” trying to show them how grateful I am for their services (which is basically paying the rent) and they look right through me.

I know not many people think to engage with sweaty beetroots but surely if you work at a gym you must be comfortable with seeing people look like this. Surely you should at least check occasionally to see if your customers are still breathing.

But nothing. Not even a raise of the head.

I guess I am not going to this particular gym for the great service because, in all honesty, personal trainer types intimidate me. But what kind of business runs itself without any eye contact at all?

I can’t wait to take my fitness back to Byron where the 70-year-old prancers on the lighthouse walk will look me in the eye and, in all likelihood, offer me some water and a lie down.

Do you go to a gym? Are you intimidated by the fit people or are you one of them?

 

For everyone who says they wouldn’t hesitate in employing someone with a mental illness…

Matt Kenyon 1411It would be wrong to say that last week was particularly hard for my husband – because in reality it was no different to most weeks.  No different to most weeks dealing with a family member who is really sick and has no chance of being cured yet being no closer to death. Just sick. Stuck with paranoid schizophrenia.

I could see him at times buckling under the pressure. Feeling the weight of his brother on his shoulders, in his veins – coursing through everything he does.  Feeling equal parts angered and repulsed by the illness at the same time as feeling huge love, compassion and sympathy.

This week his brother has called him or texted him at least 3 times a day. Like he always does.  Some days it’s many more. That doesn’t sound too bad – hell there are thousands of people who would love so much contact with their family. But, the messages his brother leaves are often confused, always pleading and mostly heartbreaking.

Uncle Pencil (which is what I will call him for now) has no friends. Not even acquaintances.  His days are empty and alone.  He has very little reason to get out of bed in the morning. Bar phoning his brother (and sometimes his mother and father), Uncle Pencil has no real contact with the outside world.  He comes over for dinner to our place or my sister once a week (my sister’s family treat him like one of their own) – that takes care of 4 hours, the other 164 hours of the week he’s alone. With the voices in his head.

These voices don’t make for very good company. They aren’t nurturing, they convince him things are wrong when they aren’t. They’re louder than we are – they’ve made him believe that he can’t communicate outside of his immediate family when all he wants to do is “fit in”.

He’s as sad as he is sick.

Last week I read an article about employing people with mental illness. All it took was the Twitter link to pique my interest. All Uncle Pencil wants is a job. He just wants to fit in – he wants to have people to talk to, to go to, he wants to feel a sense of worth. He wants a job.  The article says:

“Mitchell, 38, suffers from bipolar disorder. He is also author of Bipolar: a path to acceptance, about his diagnosis of bipolar disorder, and how he learned to manage his illness. As a father of four, Mitchell wanted to show it’s possible to balance running a business with raising a family, all while managing his condition.

He says he would hire someone with a mental illness “as long as it is managed responsibly”. Mitchell believes: “It’s important for everyone to know that you can get there in the end and triumph over your mental illness.

When he has previously hired someone with a mental illness, he was proactive in supporting them. “On becoming aware of their illness I mentored them so that they could empower themselves to take the necessary action and ownership of their recovery plan,” he says.

I can almost guarantee you Mitchell would not hire my brother-in-law. Or he might. For a day.  Uncle Pencil’s illness does not look pretty. It’s not something you “become aware of” over time.  It’s there, it’s so much a part of him that it’s a part of his physicality.  Last week he shaved his own head – just some parts of it, random spots on the top of his head. Even without the haircut he looks scary – but that’s mostly just because you can see his own fear coming through in his eyes.
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And his behaviour is well, it’s mad. He’s not dangerous and in fact he’s not scary (even though he looks it)  he’s just not in touch with reality and following his train of thought is hard.

He manages his illness as responsibly as he can.  He takes his medication, he tries to continue going to occupational therapy and support groups but often he gets there and runs away because he is so frightened.

Hiring someone with a mental illness like schizophrenia is not like hiring someone with depression or anxiety. Oh Uncle Pencil has those in spades – but he’s “mad”.  Properly, distressingly, socially inappropriate and deluded

The article goes on to say

“Susan Bower, 41, owns Dressed for Success, a Brisbane-based property styling business. Like Mitchell, she would hire someone with a mental illness. “As a business owner that suffers from depression myself, I know that with treatment, people with mental illnesses can function just as well as anybody else.

“Mental illness is now emerging as a more common illness, so the likelihood of employing someone with a mental illness is much higher whether they disclose it or not.”

Uncle Pencil has no choice about disclosing his illness. It’s written on his face with the pain and fear he carries around Every. Single. Day.  However forward thinking and benevolent and depressed and anxious Australian employers are, they are running a mile from people like Uncle Pencil.

I’m not having a go at employers, I’m certainly not having a go at Valerie Khoo who wrote the article because I applaud anyone who starts the conversation. I do want to applaud organisations like Each, Nova Employment , even the ridiculously under resourced Job Access but I know that Uncle Pencil is too sick to work and worse than that he’s too sick to stay at home alone all day.

For everyone who says they would not hesitate in employing someone with a mental illness, nothing  would make me happier than introducing you to Uncle Pencil.  Give me a call