The blessing of a good night's sleep

It's the Archangel St. Raphael, 
patron of sweet dreams! Doesn't 
he look peaceful? Maybe he's 

watching over your sleep.

I woke up this morning after an unbroken eight and a half hours of sleep, and the difference in my energy levels and mood were noticeable. You may notice that a good night's sleep improves your alertness, clarity of mind, energy, and mood.

And you would be right; many scientific studies show that these are all benefits of a good night's sleep.

Sleep is especially important for those of us with ET because a) lack of sleep makes fatigue worse and b) good sleep reduces your chances of a stroke, something we already have a higher-than-average risk for.

The National Institutes of Health has a whole bunch of info on sleep starting here. It encourages adults to get seven to eight hours of sleep each night. If you struggle with fatigue like I do, you may find eight to nine is ideal. There are also handy tips for getting to sleep. If sleep is difficult for you, please browse around that site to see if some of those tips help.

These tricks help me:

Limit caffeine. Several years ago, I switched to half-caf, which made a big difference in my blood pressure and quality of sleep. I also don't drink any caffeine after 7 p.m.

Get lots of fresh air. I live close to the Canadian border, but even in winter, I will bundle up in a quilt and sit outdoors in my lounge chair before bed for a nice lungful of fresh air. Even just 10 minutes can be refreshing. Outdoor air and sunshine, especially at the beach, during the summer also help you sleep better.

Avoid unpleasant topics after supper. My husband and I made a pact years ago never to talk after 7 p.m. about money, home improvements, elder care, the kids, politics (see "Special tip" below), or anything that would unleash a host of worries, grievances, or unpleasant memories that would keep us up.

Special tip for those agitated by the U.S. election (and who isn't?). No matter where you are on the political spectrum (and we are strictly bipartisan here; invective will be rejected, so don't bother), it's likely you're going to read or hear something just about every day that will piss you off and come back to bug you if you're having a restless night. I suggest listening to the news on the radio in the morning or reading the morning papers; skip the nightly news.

Wind down. I spend a couple of hours of quiet time reading or listening to books on podcast or tape before turning off the light. Some people like to listen to music. I'd avoid stuff like this.

Watch your fluid intake in the evening; empty your bladder before bed. Drink water freely during the day, and taper off in the evening. Avoid herbal teas that are also diuretics: chamomile, hibiscus, hops, lavender and spearmint are some. (Try ginger-lemon, my favorite.) Have a glass of water by the bed, but don't chug fluids before sleep.

Avoid beer. Beer, even the no-alcohol kind, is chock-full of hops, which can make you nice and drowsy ... until they make you wake up in the middle of the night with a full-to-bursting bladder.

Get a patron saint on the case. Sr. Mary Margaret ("Life is tough, but nuns are tougher."), whose astringent blog I find hilarious, suggests a host of saints you can pray to to help you with your sleep, depending on the cause. Ask one of your Friends in Heaven to hold your worries for you until tomorrow.

Pet a purring cat. Not religious? We cater to all belief systems and "none of the above" here at Got Essential Thrombocytosis! Get a cat that purrs and likes to sit on your lap. Focus on the purring and the soft fur. Kitty will help you sleep. Allergic to cats? I find that those white noise loops help.

If you do get a good night's sleep and feel moved to offer thanks, here's an all-purpose prayer I like. Feel free to adapt it to whatever Higher Power you believe in. I'm a crusty old English teacher, but it's never too late to cultivate a sense of gratitude.

Dear Lord, I thank you for the gift of being alive this morning; I thank you for the sleep that refreshed me; I thank you for the chance of a new beginning. Amen.

Be well!

Related: Dr. Mesa tells you how to fight fatigue (number one tip is getting good sleep!) 

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