Everything you ever wanted to know about SLEEP


BrainTransplantHeader

Another of Martin's wonderful educational drawings, of a man in bed, distracted from sleeping by a stream of light

Phillip Martin, artist/educator

EVERYTHING?

Well, everything I’ve already published on SLEEP here on ADDandSoMuchMore.com, anyway
and that’s quite a lot
(all linked below – scroll DOWN for list)

Whether or not ADD-seasoning (aka brain-based attentional struggle) is any part of your neurodiversity mix, below are links to the published Sleep Series articles with NEED to KNOW INFO (only if you are planning to thrive, of course). 

What science has discovered about sleep relatively recently is still under-reported in the mainstream media.

Where sleep is concerned, what you don’t know CAN hurt you.  A lot.

My sincere gratitude

With special thanks to those who reblogged or emailed one or more of the articles (and appreciation to many of you who commented favorably about this Series), I am now fielding requests for help locating various titles.

So I’ve put a list of links together — the beginnings of a Sleep Category “mini site-map” to make any title in the growing Sleep Series easier to find.

HEADS UP Coaches & ADD/EFD Pros:

Every single one of us “NEEDs to KNOW” 100% of the sleep info
if we expect to be truly effective with the up to 75%
of our patients, clients and students with sleep struggles.

Some of it may be a merely a review, but please check it out
before deciding you already know what’s there!

If you have additional points that you believe belong in the articles you read,
please leave us ALL info in the comments sections at the bottom of the posts
“It takes a village to educate a world”

ABOUT the LinkLists

  • Since recognition is more reliable than recall for most human beings — along with the reality that the Alphabet City contingent is more apt to find “recall on demand” problematic — the search box is relatively useless for many of you.

(More about recall, recall on demand and recognition
coming up in the Memory Series, LinkList HERE
)

  • The list of recent posts (skinny column to right – scroll down for it) is helpful only until new articles push the older content off the list — so that assist is useful only to those of you who check things out here relatively often.
  • If you are new to ADDandSoMuchMore.com, or missed any of the past articles in this Series or in others, I hope that LinkLists like this one will make it easier for ALL of you keeping up with this blog to to catch up.
  • Those of you who have signed up for notification will NOT receive a heads-up as I add new LinkLists as Pages rather than Posts — to help reduce unnecessary e-glut for ALL of us!

As I find time to complete each new category, you will begin to notice LinkLists in the Related Content section at the bottom of new articles — gradually replacing that long and growing listing of each of the rest of the completed and published posts in that particular Series, currently found at the end of every Series article.

You’ll know where to find them if you want ’em!


If you ever want to see ALL of the LinkLists currently available, I have been adding – and will continue to add – a link to each new LinkList to the great-grandaddy of them all: The MASTER LinkList (drop-down always available from the bottom menubar at the top of the site)

Few of the new LinkLists will have introductory text of any substance, nor will they have Related Content from other blogs, so you can get RIGHT to the articles themselves.  Once there, regular readers will find most of what you have gotten used to seeing at the bottom of my articles.


About the Sleep Posts listed below

The articles in the Sleep Series explore the dynamics of sleep, along with some of the many perspectives on why we sleep and why sleep is so important –

  • to peak performance
  • to cognition, memory and learning
  • to mental and physical health, healing and immune system functioning
  • to healthy brain aging

They take a look at some of the serious consequences of attempting to function sleep-deprived, along with ways in which healthy sleep architecture fractures.

They also include some of the brain-based reasons behind sleep struggles in 75% of the Alphabet City population, as well as the latest on what gets in the way of getting a good-night’s-sleep (more than what we’ve always been told, btw).

AS TIME MARCHES ON

Future articles in the Sleep Series will take a look at the various types of diagnostic sleep disorders that, as Stanford sleep specialist William Dement discovered when he was the chair of the National Commission on Sleep Disorders Research, most doctors are ill-equipped to even recognize, much less treat.

His study, reported to the U.S. Congress, revealed an almost total lack of sleep-literacy among doctors in the United States – a problem Dement and his team reported was at a level that, considering the consequences, constitutes a national emergency.

(Guess what?  Our elected officials essentially ignored the results, as well as Commission recommendations)

YOUR health doesn’t have to be at the effect of their ignorance, however.

Once you have some basics in place, work your way down the list, clicking on the titles that speak to you. Branch out as you have time.

I believe you will find that you will be able to relate to MOST of the articles, whether or not you are a card-carrying member of Team ADD.

(Bookmark this article to make it quick and easy to come back for more).
As I continue to add content to the Sleep Series, I’ll add links here.

Click the links within the articles (or in the list of Related Content at the bottom of each of them) for still more information


The Articles in the SLEEP Series (in order – latest at bottom)
— HOVER before clicking —
sometimes you’ll find a bit about what you’ll find when you click —
(links turn red & “click” only once the article has been published)

  1. ABOUT ADD and Sleep Struggles
  2. JetLagged for Life
  3. Sleep and Cognition (Learning, Attention and Sleep Struggles)
  4. Health, Success and Successful Sleeping (the one with the Brain-Wave Table)
  5. Owls, Larks and Camels
  6. HIGH Interest Charges on Sleep Debt
  7. Sleep Basics affecting Sleep TIMING – Part I of a 3-part article
  8. Sleep Timing Disorders and LIGHT – Part II
  9. Sleep Timing and More Laws of Photobiology – Part III
  10. Circadian Sleep Disorders Network – Non-Profit Supporting Fractured Sleep Clocks
  11. An Open Letter to Sleep Sites EVERYWHERE
  12. This is Your Brain on Sleep — Stages of Sleep
  13. Life, Death, Mental Health & Sleep (Russell Foster TED video)
  14. November 24 is N-24 Awareness Day
  15. Up all Night? Sleep Away the Day? 
    ABOUT Chronorhythm Sleep Disorders – Part I
  16. When Your Sleep Clock is Broken: N-24 Awareness Day 2014
    Chronorhythm Sleep Disorders – Part II
  17. When You’re Not Fond of Worms and Don’t Eat Frogs
  18. 2016 N-24 Awareness Day is almost upon us: I wonder if I’ll be awake for it?
  19. Sleeping with the Enemy: Mom’s N-24
  20. Naps help Memory
  21. Friday Fun: NapLand!
  22. Sleep Awareness and Health  
  23. Friday Fun: More about SLEEP

====> MASSIVE list of past Sleep Links to other blogs and websites <====

Coming UP

  • Chronorhythm Disorders: DSPD, ASPD, N-24
  • Tasimelteon Trial: Possible Help for a Sleep TIMING Disorder
  • Don’t Overshoot Your Sleep Window
  • Sleep Timing and Time Dependencies
  • The Link between Light, Sleep & Dementia
  • Sherlocking Sleep Disorders: Listening from belief

Link to article ABOUT The Brain-Transplant Series


As always, if you want notification of new articles – in a the Sleep Series, Brain Transplant Series, or any new posts on this blog – give your email address to the nice form on the top of the skinny column to the right. (You only have to do this once, so if you’ve already asked for notification about a prior series, you’re covered for this one too) STRICT No Spam Policy

If you’d like some one-on-one (or group) coaching help with anything that came up while you were reading any of the articles linked above (either for your own life, that of a loved one, or as coaching skills development), CLICK HERE for Brain-based Coaching with mgh (with a contact form at the bottom) -or- click the E-me/Contact link on the menubar at the tip-top of every page. I’ll get back to you ASAP (accent on the “P”ossible!)


About Madelyn Griffith-Haynie, MCC, SCAC
Award-winning ADD Coach Training Field founder; ADD Coaching field co-founder; [life] Coaching pioneer -- Neurodiversity Advocate, Coach, Mentor & Poster Girl -- Multi-Certified -- 25 years working with EFD [Executive Functioning disorders] and struggles in hundreds of people from all walks of life. I developed and delivered the world's first ADD-specific coach training curriculum: multi-year, brain-based, and ICF Certification tracked. In addition to my expertise in ADD/EF Systems Development Coaching, I am known for training and mentoring globally well-informed ADD Coach LEADERS with the vision to innovate, many of the most visible, knowledgeable and successful ADD Coaches in the field today (several of whom now deliver highly visible ADD coach trainings themselves). For almost a decade, I personally sponsored and facilitated seven monthly, virtual and global, no-charge support and information groups The ADD Hours™ - including The ADD Expert Speakers Series, hosting well-known ADD Professionals who were generous with their information and expertise, joining me in my belief that "It takes a village to educate a world." I am committed to being a thorn in the side of ADD-ignorance in service of changing the way neurodiversity is thought about and treated - seeing "a world that works for everyone" in my lifetime. Get in touch when you're ready to have a life that works BECAUSE of who you are, building on strengths to step off that frustrating treadmill "when 'wanting to' just doesn't get it DONE!"

16 Responses to Everything you ever wanted to know about SLEEP

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  14. MGH,
    I don’t remember which of those I have read

    mgh==>That’s why Edie (TBI) “likes” the posts – if she didn’t “like” she knows she didn’t read yet.

    and am afraid I might doze off (snicker snicker)
    mgh==> maybe I’ll cure sleep struggles single handedly with this Series – leave the whole ADD world peacefully aslumber.

    if I need to read them all again at one sitting.

    mgh==> (Well, you COULD read them to your wife as bedtime stories – then you’d BOTH sleep like babies)

    Not to minimize the contents, but is there a summary of all this content? I am curious, and I know these are really big questions, but some of these I will need to know soon, as a coach

    mgh==> At the top of most articles, I summarize what came before (if there is a series and the posts relate) – no on the Cliff Notes, sorry. How much free time to you think I have??? 😀

    You, of ALL people, know well the long hours I spend in blog battle each day already – and I hear it’s REALLY hard to run a training from a cardboard box under a bridge!

    IDEAS:

    #1-Do you HOVER before clicking? I do a mini preview that might jog your memory in the little drop-down box.

    #2-You can also click category or tag (teeny type at very end of posts) to get a blogroll of “excerpt-lets” that might clue you in (mine are longer samples than most give, because I KNOW who I’m dealing with, so want to give enough that it’s a good memory jog.)

    See something that looks promising? Click the title or the “read more” at the end of the excerpt to read the whole thing.

    NOW, if you will find some hot philanthropist and talk him (or her) into PAYING me to do this (and hiring me a CSS genius & a vitual asst), I’d spend a solid 40 hours a week giving away everything I know in any format available. I’d Cliff, Podcast, TeleClass – whatever it would take to get this info in the hands of those who need it! (::sigh:: if only time WERE money!)

    (Shoot, if he’ll keep me from becoming a panhandler, and fix my CSS, he doesn’t even have to be all that hot! ::grin::)<===mgh

    SEE MORE APPENDED TO MY COMMENT — probably tomorrow, tho’ – fading fast. Too many hours awake already!!

    1) If we start with, as you say, a ‘neurotypical’, who, for this example, does not have any sleep issues or derivative sleep caused symptoms, because they are sleeping normally. Now we intentionally cause dysfunctional sleep patterns (too little, interrupted, noisy while sleeping, shifting time of start of sleep time, movement of other person or animal in bed disturbing, etc…) What is the likelihood (percentage) that this ‘normal’ person, will develop measurable, or perceivable symptoms of some type? What percentage will be impaired enough that their work will be negatively affected?
    mgh==>Long enough sleep deprivation? close to 100% — did you know that people can actually DIE from sleep deprivation (mice start drooping in 3 days and keeling off from that point on!)

    Chronic sleep debt?
    same stats (read Dement) – they only die if a microsleep happens on the road, etc. – SEE the Foster video -link in JUST posted Life, Death, Mental Health & Sleep

    *Anyone* can knock his or her chronos off schedule by playing with his or her sleep SCHEDULE – but teens and college kids are most at risk, mostly because they rarely believe they ARE at risk (SEE : “camel” post). Even tho’ they CAN restabilize, do it enough times, and you’re risking joining me in JetLag Land (again, Dement)

    I believe an adult would have already moved to the guest room or the couch before destabilization happened, tho’. But it IS a problem for the co-sleeper, beyond the increasingly-annoyed factor, that is — it can and will negatively affect entire relationship if not solved to the satisfaction of BOTH.

    Some couples must resort to maintaining separate bedrooms for that reason. They start out together, then the one who is most annoyed goes to his or her room to actually sleep as the “problem sleeper” stays put. (shrinks say the starting out together is KEY, however)

    Answer to second question MIGHT have to be its own blog post!
    First two years, *most* new Moms are flying at half-mast, sleep-wise, however, and we don’t see a similar bump in chrono stats with Moms.

    ONE point, real quick, ALWAYS “When in doubt, ask the client!” Point-blank. Listen between the exhaustion tears for signs of depression. If nursing, they may not want to risk meds, so coach self-care BIGTIME – and get the DAD involved.

    Most men think they are doing more than they actually do to pick up some slack, so get down to details of who does what so BOTH can see the balance or UN.

    EVEN if Dad turns out to be a confirmed slacker, there is benefit to Mom just seeing the cause and effect linking in black and white – and keep reminding (lightly) that this phase passes.

    Affirm that mood tanks because they’re DOING too much — her mood can lift with *charge neutral* acknowlegment of same. (see Jammie Post) Negotiate with Dad re: what slides ’til the sleep debt resolves. If he won’t do MORE, then he has to live with less for a while. She really cannot be mom, wet-nurse, maid, cook etc. without mood tanking.

    RE: pets in bed. Conventional wisdom is that it is a BAD idea – but I’d kick a man out of my bed faster than one of my ShihTzus. They learned to sleep where I wasn’t pdq.

    The BABY would be better off in a bassinet right next to Mom, in that case, however. (and ShihTzus are little guys – labs, shepherds, etc. might be what the “conventional wisdom” is referring to – even in a big bed, a big dog wants to be close enough to his person to disturb sleep, even if the “sleeper” is unaware, changes the sleep stage)

    HOWEVER, the client always gets to make the rules for his or her own life and lifestyle. Comment like a mirror, not a cheerleader or doc. (good place for those “powerful questions” vanilla coaching is so fond of, btw.)
    xx,
    mgh
    G’nite Gracie!

    2) Same type of question relating to a new mother. At what point, when a new mother is woken every couple of hours by her new child, will it negatively affect her ability to cope with that child? Add in postpartum depression and how much more does it compound the problem? What should we look for in a new mother with ADHD, to insure she is not near a dangerous place in caring for herself and her child? Are there other co-morbidities that will further complicate this more, making it more dangerous?

    Thank you,
    Steve Kohlenberger
    Steve@Strategies2Succeed.com
    Success Coach / ADHD Coach
    Orange County, CA
    (949) 288-3459

    Like

    • SEE your own comment, Steve – it got longer! I edited, cybercoach-fashion, interleaving my comments with yours.

      I LOVE it when you visit, and the way your mind work always gives mine a bit of a nudge — but I’m struggling with how to make back and forth conversations like yours and mine work with blog functionality and format – for me, for you, and for everyone else reading.

      I’m thinking it would help if you would “isolate” issues with any depth – especially questions. Then I can comment right below yours and all who read will be able to follow the thread. It will also LOOK less daunting. Cool?

      xx,
      mgh

      Like

    • MORE. . . to Steve (and anyone else reading):

      Reading (especially re-reading) an entire list of articles in a single session is not the point of these LinkLists.

      Think of them like a library – you only check out the books you need when you need them, or pick them off one at a time when you have the time (in this case, an extra 5-15 minutes to power through ONE article — go down the list). I simply arrange books on the shelves (i.e., LinkLists) — after I write, format & post them, of course 😉

      SOME articles are info-dense, which you might be better off printing, but for others you could take a few notes while you read and get MOST, if not all of what’s in there.

      My advice: file the notes under a new section labeled “sleep” in your coaching notebook.

      Steve:
      If you’ll recall, I told your class that your class notebooks would be something you’d add to throughout your career back when I WARNED you to organize your notebook immediately. I KNOW the value because I still go back for Thomas’ stuff from time to time *only* because they are organized in a manner that I can find what I’m looking for relatively quickly.

      I have TWELVE CU 3-ring coaching notebooks alone – and several versions of all 36 CU modules, Personal Foundation etc. additional, and *all* the early C, P and X modules (but remember I was a Senior Trainer over there for their first 7 years – otherwise it would be a bit OCD, yes?)

      My POINT is that I still refer to them over 20 years later, *because* I made it a point to set them up to be a resource. CU has a required text now – a traditionally published book you pay for additionally – but back in the day the materials arrived loose in a BOX. We were thrilled to finally get materials, even though it meant that the process of putting everything together in notebooks was more like getting hit with a h-u-g-e 10-year DayTimer you needed to order and organize.

      (Seriously – ask any of the pioneers about “the box” and you’ll get any number of war stories and sheepish admissions)

      I could tell from the get-go that I would be coaching as a career for many years, so I didn’t mess around – I organized the same weekend I received them – and made spines & covers to tell the sheep from the goats without having to wade through each of them to find what I wanted.

      Even though it took HOURS out of that weekend, I hit the ground primed for bear from the very next class — and the time spent has paid huge dividends all these years. Haven’t had to touch them since – but still refer to them (because they are ORGANIZED!)

      THAT’s why I wrote & tried to do whatever I could to inspire you ALL to read the Notebook article at the beginning of your training (search for “system to fulfill”) – to set up your notebooks IMMEDIATELY, to keep all related class materials and take all notes IN that notebook, and to KEEP it organized ongoingly.

      Can’t help but wonder how many of you took the coaching?

      Seriously, much as I love you guys & love interacting with you, I can’t be a one-woman “info-please.” EVEN if I didn’t have a ton of other things I had to do with my time, and EVEN if every single one of you paid me to spend time with you after graduation, you outnumber me! There aren’t enough hours in *anybody’s* day – and I’m not going to live FOREVER you know!

      Organize those references – wash-rinse-repeat. DO IT NOW, if you haven’t already.

      xx,
      mgh

      Like

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