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Stargleamer's Journal - Archives
Posted by Stargleamer in Health
Sat Nov 03rd 2007, 11:38 PM
From the American Journal of Nursing (May 2007):

"While pain can worsen the quality of sleep, inadequate sleep can also intensify pain. A recent experiment carried out by Roehrs demonstrated that the loss of 4 hr. sleep resulted in increased sensitivity to pain"

Nonpharmacological interventions to promote sleep:

"Maintain daytime light and nighttime dark. Open drapes and blinds. Increase the wattage in lamps. Increase sunlight exposure to at least 1/2 hours per day. Keep the sleep environment dark."

"Nursing interventions for sleep promotion that focus on the body-mind connection, such as back massage, relaxing music. . .are potentially effective, although further study is needed."

"Evidence shows that when a warm bath precedes bedtime by as little as 30 minutes, the usual circadian drop in body temperature is intensified and sleep is enhanced. One study of older adults found that the group that had a warm bath before bedtime slept better. During the 1st 3 hrs. of sleep, body movements were less frequent, suggesting that the time to fall asleep shortened and the proportion of time spend in deep sleep lengthened."

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Posted by Stargleamer in Health
Sun Sep 02nd 2007, 12:53 AM
Writing in a diary about a bad situation can help improve mental health. Psychologist James Pennebraker asked research subjects to spend 20 minutes a day for 5 consecutive days writing in a diary. Some were instructed to note how they spent their time each day, another group was asked to write down their deepest feelings about the loss of their job. Those who poured out their anger and disappointment onto paper subsequently experienced a dramatic advantage over their peers in gaining new employment. Expressive writing can heal the body and soul. Expressive writing has a long-term favorable influence on the immune system & blood pressure. It is important to choose the right topics. Researchers agree that positive effects from writing are achieved only when people deal with a negative situation, although writing can be painful. Describing a problem ore retelling an experience enabled subjects to analyze an even step by step; it provided a beginning and an ending. Merely thinking about it, on the other hand, created chaos, events, images and emotions became intertwined, leading people to relive the miserable experience. According to Pennebraker, writing should focus on what happened, how did I feel about that? Why did I feel that way? As for positive experienced writing about good memories has the opposite effect, due to (perhaps) psychological distancing; however short written notes do no harm. Jotting down 5 things each week that you are thankful for , for example, has been shown to produce in research subjects good moods more often and more positive interaction with their peers. Writing for 15 minutes now and then is plenty. (Scientific American Mind, Aug./Sept. 2007, pg. 14-15).
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