New Sleep Study Shows Risks of Acute and Chronic Sleep Loss

I know I just recently wrote a blog on how important sleep is, but this new study by Brigham and Women's Hospital of Boston spells out the risks of sleep deprivation. One in six of us gets six or less hours of sleep per night, which makes us hazardous to others, more susceptible to disease, not to mention having impaired performance! Please read the following article published by Lauran Neergaard, AP medical writer yesterday:

"Sleeping in on Saturday after a few weeks of too little shuteye may feel refreshing, but it can give a false sense of security. New research shows chronic sleep loss cannot be cured that easily. Scientists teased apart the effects of short- and long-term sleep loss and found that the chronically sleep-deprived may function normally soon after waking up, but experience steadily slower reaction times as the day wears on, even if they had tried to catch up the previous night.

It is work with important safety implications in an increasingly busy society, not just for shift-workers but for the roughly one in six Americans who regularly get six hours or less of sleep a night.

"We know that staying awake 24 hours in a row impairs performance to a level comparable to a blood-alcohol content beyond the legal limit to drive," said lead researcher Dr. Daniel Cohen of Boston's Brigham and Women's Hospital.

But when the chronically sleep-deprived pull an all-nighter, "the deterioration is increased tenfold," Cohen said.

The National Institutes of Health says adults need seven hours to nine hours of sleep for good health. Regularly getting too little increases the risk of health problems, including memory impairment and a weakened immune system. More immediately, too little sleep affects reaction times; sleepiness is to blame for car crashes and other accidents.

The new work shows how two different sleep drives impact the brain, one during the normal waking hours and the other over days and weeks of sleep loss.

It has critically important ramifications for anyone who works "crazy hours" and thinks they are performing fine with a few hours of weeknight sleep, said Shelby Freedman Harris, behavioral sleep-medicine director at New York's Montefiore Medical Center, who was not involved with the new research.

"Don't think you can just bank up your sleep on the weekend, because it doesn't work that way," Harris warned.

Cohen wondered how both acute and chronic sleep loss interact with the body's natural circadian rhythms, the 24-hour biological clock that signals when it is time to sleep and to wake.

He recruited nine young, healthy volunteers and messed up their normally good sleep habits for three weeks. They stayed awake for 33-hour stretches with 10 hours of sleep in between, a radical enough schedule that their internal circadian clocks could not adjust. Their sleep deprivation was comparable to that of someone who gets about 5 1/2 hours of sleep a night, Cohen said, but the extra-long wake-sleep schedule also allowed him to test the value of catch-up sleep.

The volunteers' reaction times were tested every few waking hours, and compared to similar volunteers getting a normal amount of sleep.

The well-rested can catch up from the occasional all-nighter fairly easily. But as the study wore on and the volunteers became more sleep-deprived, the rejuvenation they felt each time they awoke increasingly proved a facade, Cohen reported Wednesday in the journal Science Translational Medicine.

They functioned OK during their first few waking hours, especially that first week. But then their reaction times steadily worsened with each hour they stayed awake, with a big drop in performance between the first and second weeks of sleep deprivation, he found.

That daytime decline was subtle, and the people's circadian rhythms provided a bit of rescue. Know how most people get a bit tired in the afternoon? Even these sleep-deprived volunteers got an energy boost then, as their circadian rhythms kicked in.

But when they stayed up past bedtime yet again, their performance suddenly plummeted just as their circadian rhythm reached its natural lowest point, Cohen's team found. The drop was so sharp that he concluded these people were increasingly vulnerable to accidents and errors. Although measured in milliseconds, the change was enough to mean a difference between, say, hitting the brakes in time or not.

"When exposed to the next all-nighter, they really fall apart much faster than they previously would," said Cohen, also a neurologist at Harvard Medical School's Beth Israel Deaconess Medical Center."

More on sleep:
The Best Time of Day to Take a Nap
9 Ways to Enhance Your Health by Being Organized
Six Ways to Maintain Peak Energy at Work

Turn Holiday Clutter into Classroom Treasure

As you're getting organized and decluttering this month, here's a way to help schools plus get rid of your stuff at the same time. Here's how iloveSchools.com describes the process:

"Christmas came, saw and conquered this year, leaving a pile of wrapping paper, boxes and new goodies in its wake. With storage space at a premium, today’s gifts are putting the squeeze on yesterday’s favorites. What should be done with gently-used items?

Donate gently-used technology, games, books, art supplies and music instruments through www.iLoveSchools.com, where they’ll find new life in a student’s hands. Once a donor registers on the site, he or she can post a DonorOffer, narrowing down which teachers see the post based on the following criteria: school type, grade, free-lunch, location and delivery method.

Teachers will then respond to the offer, leading to painless coordination of the gift’s transfer. Teachers then thank the donor electronically with classroom images and student messages.

The iLoveSchools.com service is a zero-cost service to teachers, while donors voluntarily give a small donation to help with the nonprofit’s administration costs. What can you donate?

About iLoveSchools.com: Established in 2003, iLoveSchools.com is the first national web-based nonprofit organization matching schools and teachers with donors of new and used classroom equipment, materials, supplies and in-kind contributions. Their unique Internet-based solution links teachers and schools with donors committed to creating constructive learning environments for America’s preK-12th grade schoolchildren regardless of cultural or economic circumstances. For more information, please visit: www.iLoveSchools.com."

More on recycling:
Recycling Computer Components
Get Organized Month 2009 - Decluttering Your Electronics
More Eco-Friendly Recycling

Rethinking Life Teleseminar

Isn't it nice to have new beginnings? Even though days are alike, there is something inspiring about the new year, a birthday, even every morning that makes us want to start again - just better this time. If you need to re-evaluate life, here's one of my favorites:

Rethinking Life Teleseminar
by Beverly Coggins


Why throw shallow New Years' Resolutions at Your Life?

Maybe it's time to rethink life!

Stop bouncing through life like a pinball! Be intentional about the legacy you want to leave your children and future generations. Align your schedule and activities with your passions, priorities, and gifts.

Join time management expert Beverly Coggins for a 90-minute teleseminar on Rethinking Life.

By the end of the session:

• You will have unearthed your passions, priorities, gifts, and the legacy you want to leave your children and/or future generations.
• You will have aligned your activities with the above.
• You will have created a workable schedule that embraces what matters most to you and eliminates what doesn't.
• You will have measurable targets for the future.
• You will have a manageable system to maintain your new life.

Teleseminar dates/times:

• Thursday, January 28, 12 noon Eastern
• Thursday, January 28, 9 pm Eastern

Cost: $27.00


Register

Gaining Storage without Losing Floor Space

Happy Monday! We had a three-day weekend, as Friday was a snow day. We've had significant snow cover for a while with another inch or two expected today. Can't remember the last time the temp was above freezing! This global warming is really a problem, isn't it? LOL!

Now to our topic - getting some free storage:

If you don't have floor space for shelves or storage units, create shelves in your walls! Just open up any wall between studs, and fit with shelves - free storage! This is a wonderful option for tiny bathrooms with little storage, for insets to display collections, to house little spice containers in the kitchen, and much more. An article by Betsy Rice Webb describes how to create recessed shelves and what to look for before you cut into your walls.

You can also nail 2" x 4" boards to studs in your garage to provide storage for small items. Insert pipe between the studs to provide hanging space.

More on storage:
This is What I Call Using Wall Space!
Closet Mapping
Magnetic Paint - An Innovative Space Saver!

Lemons - Inexpesive, Natural Cleaners

No need to spend extra money on expensive cleaners when you probably have an economical and natural alternative in your fridge! Here are some lemon tips from Mary Ellis, Ladera Ranch, CA:

"Lemon is an inexpensive, natural cleaner.

First, I microwave half of the fruit for two minutes to loosen the juice,which easily removes cooked-on food from pots and pans.

Next, I dip the other half in salt and use it to shine brass items.

Lastly, I stick both halves into my garbage disposal. It sharpens the blades and freshens the disposal with a citrus scent." (source: June 2009 Family Circle Magazine, p. 101)

Do you have some lemon tips you'd like to pass on to us?

More on lemons:
Spring Cleaning Using Household Items - Lemons
Summertime Tips
Three Steps to Clever Cleaning

How Sleep Helps Keep Your Brain Organized

Now that the holidays are over, it feels good to get some order in life again, doesn't it? Sleep somehow gets neglected. When our daughter was here over Christmas, our primary talking time with her was after our foster daughters went to sleep at ten. Usually sleep is non-negotiable for me, and I'm usually an early-to-bed-early-to-rise person.

You may have had similar priorities. But, unfortunately, our bodies keep track of the sleep we've missed and we need to make up for it. Sleep and the Brain is an article that describes the importance of scheduling enough sleep. I hope you enjoy it as much as I did.

"Sleep is actually a very important function of and for the brain. We need to generate enough sleep to feel rested, to have energy, to assist with mood, and to even help us think more clearly.

Sleep is divided into four stages. Deep sleep or stage IV sleep is critical to brain function. With advanced age we generate less deep IV sleep and it is probably not a coincidence that our cognitive abilities change as well.

Rapid Eye Movement (REM) is the part of sleep when we dream and we are actually paralyzed. REM occupies about 25% of our sleep and is critical for encoding information to a deeper level. Our brain processes millions of bits of information daily and during REM it is thought the brain selects those bits of information that are most critical.

Debate on how much sleep is necessary continues, but it is probably safe to say that young children need at least 8 hours of sleep a day while adults should get more than 6. Certainly, these numbers are not fixed and there are cases where some do fine with only a few hours while others do not. The bottom line is that our brains need sleep, deep sleep, and REM to function efficiently."

More on sleep:

Getting Organized for School (and life!) - Getting Enough Sleep

Insuring Peak Performance: Sleep 101

Sleep is Non-negotiable!

Affordable Stress Relievers

Feeling stressed after the holidays? Nina Kim and Georgia Price wrote this great article called 22 Affordable Ways to De-Stress. My favorite: do something you did as a kid. Enjoy!

More on stress relief:
5-Minute Stress Relievers - Change Your Attitude
5-Minute Stress Relievers - Taking a Mental Break
5-Minute Stress Relievers - Spiritual Refocusing

Declutter Your Household Items and Help a Neighbor

As you declutter during Get Organized Month (January), donate your used furniture, houseware items and bedding. Summit County Ohio residents can call CORE (Community Outreach Resources Exchange) to arrange for free pickup by calling 330-379-3188. CORE is a used furniture bank sponsored by several Summit County area churches, businesses, and individuals.

CORE serves more than 700 neighbors in need annually, providing them with more than 3500 used furniture items including beds, dressers, sofas, chairs, dinette sets, microwave ovens and houseware items. For more info go to CORE.

Do you have a similar location in your area? Let us know about it!


More on Recycling:
Recycling Cell Phones to Our Soldiers
Decluttering Your Books with BookMooch
Get Organized Month 2009 - Decluttering Your Electronics
More Eco-Friendly Recycling
Getting Rid of Stuff While Saving the Environment

Clever Tub/Shower Storage

Happy New Year! I hope 2010 has gotten off to a good start for you. I must say, I'm glad that school started today. J Don't tell anyone, though! Now on to our blog for today:

Here's a clever solution for tub or shower storage from Better Homes and Gardens: Use a metal rod originally designed for kitchen utensils! I've seen them at IKEA.

More on bathroom storage:

Finding More Bathroom Storage without Expanding Your Bathroom

Get Organizing Month - Decluttering Your Bathroom Storage

Clever Corner Storage

Candle Wax Clean-Up

Candles sure are pretty, but sometimes they leave their drippings behind. Here is a suggestion for removing melted candle wax from wood surfaces:

"Heat the wax with a blow-dryer set on high. While applying the hot air, wedge a credit card, plastic putty knife or something with a flexible, straight edge under the drips." (source: Family Circle Magazine, January 10, 2010, p. 33)

More on Cleaning:
10 Eco-Friendly and Wallet-Friendly uses for Olive Oil
A Dozen Helpful Hints to Simplify Your Life
Saving Time by Cutting Out Craft Clean Up

Decluttering Christmas Tree Sap from Your Carpet

If your Christmas tree has left gifts of sap under the tree, here's how to get rid of it:

Mix glycerin, a moisturizer and lubricant (available at drug stores) and warm water in equal parts. Drizzle the mixture on the affected areas. Give the mixture time to dissolve the sap. Using a dry cloth, pull up on the carpet fibers. Use a commercial carpet spot cleaner to remove any remaining residue.

More on cleaning:
Easy microwave cleaning
Clever Cleaning: Lamp Shades
Three Steps to Clever Cleaning

Organizing Your Christmas Wrapping Supplies

As I'm writing, big fluffy flakes are falling outside my window. We now have 6-8 inches of snow from the last couple of days. So beautiful, pure, quiet and cleansing!

A couple of days ago I organized my wrapping supplies. I made quite a mess in the process. But now I'm ready for next year!

I devoted one container to tissue paper, one to bags, one to boxes and containers other than bags, one to wrapping paper, one to gift tags, and one to ribbons. The containers are different sizes depending on the need.

I even divided my bags into those I love and those I don't. Some have sentimental value and we have used them for years. I would hate to see those leave the house. So I separated my bags accordingly.

Before I put my containers away for the year (I'm still finding a few straggling pieces of paper, etc.), I'll label the containers.

It's a big job, but fulfilling once it's done!

Buy One Get One Free at 1-2-3...Get Organized

In honor of Get Organized Month in January, we're offering a BOGO sale from now through January 31, 2010. Organize your time, priorities, parties, meals, cleaning, house or office! When you buy one product, you can get one of equal or lesser value - free. Just write in your free choice on the comment section of the shopping cart. And remember, shipping is free over $25!

Merry Christmas!

I wish you a joyous Christmas! We will have two of our three foster daughters here as well as one of our own daughters.

We have tried to combine traditions and wishes of all to create a Christmas of fun memories. We may go to a Christmas Eve service and the girls want to bake a birthday cake for Jesus. We've all been busy making gifts, baking, going to parties, and watching Christmas movies. :)

One of our girls is on a visit with her family, so she opened the gifts she knew about early. The girls wanted to pick out most of their gifts, but we reserved some money for surprises. Since the surprise gifts are similar, we asked the girl going home to wait to open the rest until she returns.

People have been so generous to the girls - an anonymous gift from someone in our church gave us more money to spend on the girls. (We get some money from our organization to spend on the girls and we add some of our own.) Some gift cards were donated by other people as well. The girls don't know about these yet. :)

Our daughter Sara arrived on Monday and has added to the fun. Even though we won't have our other daughter Comfort here, we hope to connect with her and her husband sometime in the spring.

We'll have turkey and trimmings on Christmas Eve and honey-baked ham for Christmas day. The girls requested a big breakfast on Christmas - not my style, but it's not about me, is it? Everyone has offered to help so I don't have to spend all of Christmas in the kitchen! My husband Bob will read the Christmas story. And then the presents!

Sara wants to do some after Christmas shopping on the 26th, so she and I will have some mom and daughter time. She hasn't gotten to do this for several years since she has been living in Kazakhstan. And I'm sure the girls will have their gift cards burning holes in their pockets!

I'm so blessed! Blessings to you!!

Bev

Repurposing Your Christmas Cards into a Year-Round Memory

Hate to throw away those picture Christmas cards or encouraging notes, but don't want to add clutter to your home? Adhere them to a large piece of paper collage-style, laminate and you've got a placemat that will bring you smiles throughout the year!

More on Christmas cards:
Buried by Holiday Mail?
Get Oranized Month 2009 - Update Your Addresses