Need4 Nap

With my latest slide of abilities, one of my first strategies is daily SCHEDULED nap.

Tru here.
Sometimes i sleep one or two hours, and sometimes just lay in bed for an hour, relaxing body and mind.  i think either is beneficial for afternoon clarity.

As we age, our REM sleep is impacted, according to American Family Physicians (1999 May issue, chart above comparing sleep patterns for younger adults in comparison to older adults, and link below).  Addiitonally, my research shows the brain’s hypothalamus is likely to become impaired with many types of dementia, causing more sleep problems.  So it makes sense to supplement — as long as we can avoid impairing night-time sleep.

I extended my ability to continue employment by probably close to a year, thru daily lunch-time “power nap”.  When i was no longer able to keep up at work and releaved of my duties, i mostly quit napping except when ill or with strong meds.  Now my brain hits a wall about 8hrs into my day — so now began fore-stalling that wall by daily nap at about 4-6 hrs after i wake at 6am.  Then bed-time slow-down and routine for conditioning to sleep begins about 14hrs after first waking, with lights-out at 10pm (16hrs after i woke in the morning).

 

WebMD, which is recommended by several in my medical team, says ”

The length of your nap and the type of sleep you get help determine the brain-boosting benefits. The 20-minute power nap — sometimes called the stage 2 nap — is good for alertness and motor learning skills like typing and playing the piano.  What happens if you nap for more than 20 minutes? Research shows longer naps help boost memory and enhance creativity. Slow-wave sleep — napping for approximately 30 to 60 minutes — is good for decision-making skills, such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60 to 90 minutes of napping, plays a key role in making new connections in the brain and solving creative problems.

Here are some factors i keep in mind BEFORE i lay down for nap:

Turn sound off for Phone, and put rubber band on phoneto remind for turning sound back on.
Send text message to husband/care-partner, letting him know the phone will be off for nap (so he doesnt get concerned).
Light snack immediately before nap, to insure no blood sugar issues.
Potty trip for both self and dog.
Ear plugs.
pull shades (or wear sleep mask).
cuddly blanket.
Nap only before noon (4-6hrs into my awake hrs) in order to avoid even more sleep problems during the night.
Important to avoid transferring sleep-cycle to daytime, so i set an alarm for either 1 or 2hrs nap (depending on time availablty).

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All-in-all, i think scheduled nap is my next step in strategies to provide best productivity despite recent slide in Abilities.

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Related Links.
Right-click on colored text and selecting “open in new tab”,
will allow you to return to this tab easily (at top of window) when you finish.
Remember, Links are on colored text, not the pictures.

best-practices for sleep >> https://truthfulkindness.com/2016/03/23/sleep-problems-again/

George Huba PhD “self-care of nap” >> https://hubaisms.com/2016/04/07/dementia-selfcare-101-a-mindmap/

Amer Fam Physician >> https://www.aafp.org/afp/1999/0501/p2551.html

WebMD >> https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps#1

Interesting >> https://www.wsj.com/articles/the-perfect-nap-sleeping-is-a-mix-of-art-and-science-1378155665

* Admin issues: SHARE dementia awareness thru buttons below. Feel free to leave your thoughts in the form of comments, but please filter your comments with truthful loving kindness to all concerned. If interested in receiving notice of future blog postings, subscriptions are available through a “follow” button in the upper left corner (MS Explorer) or lower right (Safari, Mozilla Firefox and Chrome). If there is an advertisement below, I have no control over what is shown. My own full legal name is Truthful Loving Kindness. My current diagnosis is still Mild Cognitive Impairment, but my neurologist said I am in a unique position for helping because I have “one foot in each door”.  Copyright © 2018 June 4. Time investment was: way too many hours over  five days for text, and two days for graphic.  Tags are: dementia, nap, PLwD, strategy, symptom.

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4 thoughts on “Need4 Nap

  1. Just a note of appreciation for your site, and encouragement and prayers for your continued health.

    On Mon, Jun 4, 2018, 8:27 PM Truthful Loving Kindness wrote:

    > truthfulkindness posted: “With my latest slide of abilities, one of my > first strategies is daily SCHEDULED nap. Tru here. Sometimes i sleep one or > two hours, and sometimes just lay in bed for an hour, relaxing body and > mind. i think either is beneficial for afternoon clarity.” >

    Liked by 1 person

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