Category: daily life

12 Tips for Healthy Sleep

Charlotte asleep for Better Choices copy — Baby deep asleep! watercolor pencils & gouache on paper copyright J.Hart

Living with a newborn in the house, I have been thinking about sleep a lot lately! I follow Dr. Peter Attia, https://peterattiamd.com/ a doctor who focuses on longevity and health. In his toolkit for longevity, https://peterattiamd.com/the-5-tactics-in-the-longevity-toolkit/, sleep is up there with nutrition and exercise!

So I went to the library to get a book he suggested: Matthew Walker’s Why We Sleep. Dr. Walker (whom you can hear in this podcast too https://peterattiamd.com/matthewwalker1/) gives a deep dive into what good sleep is and why it is essential for good health, as well as explaining all sorts of interesting sleep mysteries: why my grandchild won’t sleep through the night: why my elderly friend has insomnia: and whether sleeping pills are really as benign as they are promoted to be (they are not!).

The easiest take aways from his book are the NIH tips (Appendix pages 341-342) for a healthy sleep:

Stick to the same sleep schedule, every day of the week & weekend. Set an alarm for bedtime! Create a very stable sleep pattern of eight (8) hours a night.
Exercise every day but no later than two (2) hours before bedtime.
Avoid caffeine (coffee, colas, teas, & chocolate), which can take as long as eight hours to wear off, and, of course, nicotine.
Avoid alcoholic drinks before bed.
Avoid large meals & drinks late at night.
Avoid medicines that delay or disrupt your sleep (check with your doctor or pharmacist about these).
Don’t take naps after 3 p.m. (but do take a nap earlier/ page 70 on biphasic sleep).
Relax before bed (read or listen to music in a low lit room).
Take a hot bath before bed.
Dark bedroom, cool bedroom, gadget-free bedroom (avoid blue lights from TVs, computers, iPads, Kindle, etc.).
Natural sunlight exposure, thirty minutes every day.
Don’t lie in bed awake getting anxious about not sleeping; get up and do some relaxing activity until you feel sleepy.

Sleep is a health topic that is never dealt with in the media, in spite of sleep deprivation being responsible for more car crashes than alcohol and drugs combined! So we are forced, once again, to resist the ideas and habits of the dominant culture and to create for ourselves and our families healthier routines of sleeping, eating, and living.

Sleep well and deeply!

Maintaining our balance

yarrow shadow selfie web copy — ‘Selfie shadow on field of yarrow’ oil on canvas © j.hart

A difficult time…

Ours is the most sophisticated of times…and the crassest. Ninety-nine percent of the world knows, with scientific certainty or through lived experience, that our environment will cease to support us in less than a couple of lifetimes; the other one percent seems unable to care.

The fantasy of money is everyone’s reality. We spend some of our wealth sending robotic vehicles out to explore space and nearby planets, asteroids, and stars (https://www.labroots.com/trending/space/13441/nasa-s-osiris-rex-probe-arrives-safely-asteroid-bennu), but most of our resources go to spectacles (movies, tv, social media, etc.) or to shopping, both created for entertainment, distraction, and self-aggrandizement.

Millions of us live with more comfort, physical safety, and personal freedom than any other humans in history; billions of us suffer with war, famine, disease, exploitation, and forced displacement on a scale also never before experienced.

The continents blend one into another as species (plants, insects, microbes, etc.) spill over their natural boundaries and are carried by our boats and planes around the world to colonize other species’ territories destroying the evolutionary connection between species and their native environment.

Technicians send messages through outer space while, on Earth, they fill each of our personal space with a miasma of image, talk, and noise. Megalomaniacs and sociopathic narcissists take center stage; we are hypnotized by their ignorance and stupidity, and yet unable to turn our backs on them.

Speed, information, and artificial desire warp our lives and disrupt our serenity. We tremble in our anxiety and lie sleepless in our beds. We are at a loss as to what to do to cure the misery of our disequilibrium and alienation or heal the Earth.

Only Nature seems to offer an antidote to our dysfunction, but the faster we run toward her, the quicker she seems to diminish, disappearing almost completely out of our sight.

An adequate response?

We are awash in advice about how to live at this most strange and frightening moment in history. Most of the advice (mine included!) is well meant: work for an environmentally responsible government, drive an electric car or use public transportation, eat locally produced foods or grow your own, minimize the amount of meat you eat, recycle, reuse, repair, divest fossil fuel stocks, and the list goes on. (See Le Pacte: https://www.lepacte.ca/english.html for a recent example of what passes for convenient environmental action in a “clicktivism”* format.)

But nowhere is it suggested that the economic (and therefore cultural) system within which we are embedded is to blame for the coming ecological disaster! Nowhere is it demanded that we take a hit to our incomes or our standard of living, even though that standard is way out of proportion to the way the rest of the world lives, and to how we would need to live to save the planet!

The change to a sustainable lifestyle will not be cosmetic: it will be essential and disruptive. The irony is that whether we choose to or are even capable of living simply, in tandem with Nature now, we or our progeny will be forced to live that way in the near future.

So how do we move forward, take the best action, act responsibly and ethically in the dilemma facing all of us? I have been thinking that perhaps it would be good to step back, and think about what each of us needs as emotional support in order to resist the toxic demands of our society, and make the truly profound changes in our personal lives that this moment calls for.

I have some ideas, but I would like to hear what you think! What helps you take the necessary steps, and keep making the difficult choices, to help our dire situation?

*”clicktivism” is described in Micah White’s book, The End of Protest, page 217, as “a false theory of social change that encourages complacency by feel-good online activism that has zero political or social impact.”

A Thought Experiment, in response to Marie Kondo’s method.

abstract collage web — © j.hart Paper collage: what my books & files feel like to me sometimes!

Imagine, for a moment, that everything you own at this very point in your life is all that you can or will ever be able to own. Every piece of clothing; all your jewelry, every shoe or pocketbook; every stick of furniture; every bit of makeup; every kitchen utensil, tool, plate, glass, or knife, all the tiny objects that fill the drawers in your house (pens, pencils, notepads, keys, candles, flashlights, etc.); all the cleaning supplies, iron, and ironing board; every sheet, towel, pillow, carpet, curtain, tablecloth; and, of course all the electronic gadgets: computers, phones, printers, televisions, etc. all are irreplaceable!

Imagine that the vast worldwide connections which bring a flood of goods, from factories all over the world, to your local store (or to the local Amazon warehouse) have been disrupted. Perhaps the factories in China, Central America, India, Japan, etc. have all closed and the workers have returned to simpler economies of farming and making products to be sold locally. Maybe the fossil fuel is finished and the global economy is one of luxury items only, transported with great effort and expense.

The question this thought experiment suggests is: now, what would your relationship be to the objects that you own?

It seems to me that Marie Kondo hints at the care and gratitude we should have for the objects that surround us (and that we would have if they were irreplaceable) when she suggests giving thanks to each object that we have decided is not bringing us joy and is on its way out to either the landfill or the thrift store. But as I mentioned in a previous post, she fails to draw our attention to the more important focus of our gratitude, and that is to the Earth’s resources that were used (and never replenished) to allow the object to be created in the first place, and to the work that people across the globe exerted to make the objects that fill our lives!

Since Netflix started airing Maria Kondo’s series, thrift stores all over the world have been inundated with truckloads of items that people realized that they didn’t actually need (and which weren’t bringing them joy!). However, there is no guarantee that the items given away to second hand shops will not also end up in landfills with the tons of “trash” generated during a Kondo session of tidying up. https://www.mamamia.com.au/tidying-up-marie-kondo-waste/

Marie Kondo never actually says that her clients should stop shopping, so what her program shows is a type of addiction rehab or detox reality show: the client downsizing with Marie has one brief moment of clarity and relief; but we, the audience, know that tomorrow, when sweet little Marie, her translator, and the film crew leave, the shopping will resume as will the hoarding and the self loathing. https://www.theguardian.com/lifeandstyle/2019/jan/10/marie-kondo-you-know-what-would-spark-joy-buying-less-crap

Which brings me back to my original question: what is (for the Earth and ourselves) a healthier relationship we should have to stuff? And what is a more responsible way to reduce our stuff?

Some suggestions:

Stop all shopping (except for food) for a period of time. I am two months into an attempt to not shop for a year!
Reduce your possessions responsibly; it is important to feel the consequences of your shopping choices:
1. clothes can be cut up and recycled as cleaning cloths, or remodeled for longer use, https://www.youtube.com/watch?v=xJYjRbwzzDA
2. take clothes to the thrift store in smaller numbers over a greater length of time, say three or four pieces at a time every week.
3. if you have room in your place, clean and pack up the extra clothes carefully in see-thru bins according to type or style (e.g. all dress shirts together, all work skirts in one bin, all sport tees, etc.) and use the extra clothes to refresh your wardrobe as older clothes get tired looking or worn out.
4. it is important to feel that the joy that objects gave you can be transferred to other people by donating bras, reading glasses, good winter coats, shoes, and clean bedding to your local homeless or women’s shelter. And please donate it in as good condition as you would want if you were to use it!
5. old pillows and blankets can be donated to your local ASPCA.
For tools and small machines (mixers, toasters, microwaves, coffee makers, etc.), consider setting up a tool library in your neighborhood! https://en.wikipedia.org/wiki/Tool_library
And finally books can be donated to your local library, or sold to your local bookstore for cash or, often, for exchange for other books!

It may be clear by now that what I am suggesting to change our way of reducing stuff is a very labor intensive and time consuming process. But that is the point! The hypercapitalist economy we live in disguises the true price of goods by allowing them to be bought quickly, easily, and cheaply: a few minutes online, a call to Amazon, a recording of a credit card number, and the item is yours!

The getting rid of something can never be as hard work or time and energy consuming as the original making of the thing, but at least by taking some time and thought to place the object within the context of our local community; and making the extra effort to meet and see face to face whom will next use this thing that was bought so quickly and thoughtlessly, we can use the difficulty of downsizing to put a brake on careless consumption and make us think more responsibly about our purchases.

Eat meat?

eggs & pitcher copy — ‘Eggs & Pitcher’ Oil on canvas © J.Hart ’16

Our relationship to the foods that we eat is probably the most intimate and immediate choice that we can make to help heal the planet. And the question of whether to eat meat or not can be, in our society, a major moral and ecological decision.

As in everything driven by the late stage hypercapitalism in which we live, corporations work hard to convince us that convenience and price override every other consideration. Nowhere is this clearer than in the foods we buy and eat, especially animal products.

I think of eating meat or not as on a continuum. On the far end is the daily (and sometimes three times a day!) habit in the United States of eating industrially raised meat. This is meat available in fast foods, processed foods, and in large supermarkets for just a couple of dollars a pound. How meat could be sold so cheaply is explained by government subsidies (our tax dollars at work!) and a monstrously large scaled farming system that can mechanically spew out tremendous quantities of inexpensive, imperfectly inspected meat to feed millions of people.

The horror of sentient beings (cows, pigs, and chickens) treated as nothing more than factory material to be imprisoned, tortured, and killed to provide us with their flesh should be a good enough reason to abjure eating corporate food products. But there is another important reason to give up meat and that is the destruction that this method of farming causes to the environment (and by environment I include each person’s individual body).

The methane that the animals, especially cows, expel is a major contributor to global warming. (https://timeforchange.org/are-cows-cause-of-global-warming-meat-methane-CO2)

The feces that the animals(especially pigs) excrete are stored in vast lakes that pollute the local environment and sicken nearby (usually poor) inhabitants. (https://www.theguardian.com/environment/2018/may/24/pig-farm-agriculture-its-wrong-to-stink-up-other-peoples-lives-fighting-the-manure-lagoons-of-north-carolina)

And finally, the hormones and antibiotics that are given to these poor creatures to ensure the fastest production of eatable meat and eggs and to keep these animals alive while living under truly inhumane conditions are ending up in both our bodies and the water supply. This profligate use of antibiotics will be responsible for creating the antibiotic-resistant superbugs that await us in the near future. (http://time.com/4590391/animals-meat-antibiotics-antibiotic-resistance/)

Are there any other choices besides the complete refusal to eat meat? We can substitute fish and seafood for meat; but as the latest predictions are that fish will be unavailable by 2048 as we are overshooting the ability for fish to reproduce and replenish their species, and the industrially raised fish have the same issues with hormones and antibiotic use as meat!

For me the immediate solution is to eat less meat (once or twice a week only) but buy local raised, humanely farmed, and higher quality meat. Joel Salatin and other organic small scale regenerative farmers, use chickens and cattle to free range across their fields thereby naturally fertilizing their pastures. In Dallas, free range beef, chicken, and eggs are easily available, though more expensive than industrially raised meat and eggs. However, if you cut down the amount of meat and eggs you eat and up the quality, the price becomes manageable. Also, the recent studies suggest that your all-over health will improve with less meat, and therein lies a savings in doctor bills and prescription medicine costs!

A vegetarian diet which still uses eggs, and diary products like butter and cheese, is at the further end of the continuum. As with everything we eat, the closer the fruits and vegetables are grown to where we live (and raised in our backyard is best of all!), and the more organically grown, the better.

At the far end of the no meat argument are the vegans who eschew all meat usually on moral grounds that it is immoral to enslave and eat another sentient. For me, it is a very refined and noble sentiment, but I am not sure that it realistically reflects how Nature operates. Personally I expect one day to provide a very high quality feast to the beetles, maggots, and worms when my body goes in the ground!

Meanwhile, I am making the choice to slowly but consistently move toward eating less meat and treating that pasture-raised sirloin as a once a month luxury!