Lake Burien PT March 2019

The History of Snoozing HOWTHE ART OF SLEEP HAS CHANGED OVER TIME

L i v i n s t o F a l When you’re young, tripping at home isn’t usually a big deal. Yeah, it’s pretty embarrassing, but at least no one was around to see how clumsy you are, right? For older adults, falling is a lot more serious. The Centers for Disease Control and Prevention report that falls are the leading cause of serious injury and death in people 65 and older. What’s worse, falling even once more than doubles your chances of falling again. The good news is, most falls are entirely preventable. And since most falls take place in the home, there are a few things you can do to fall-proof your house. 1. Make sure your floor rugs are tacked down to the floor. A slippery rug is a danger. If the corners of a rug are starting to come up, throw it out. 2. Move all items you regularly use in your kitchen, closet, or garage to a lower shelf. This will help you avoid having to use step stools to reach high places. 3. Keep your house well-lit. Being able to see where you’re walking can help you avoid tripping hazards. Make sure burned out light bulbs are changed immediately and install night lights in the bathrooms and hallways. 4. Install a grab rail by your toilet and bathtub. 5. Put non slip mats in your shower and on the bathroom floor. There are few things in life that feel better than crawling into a comfy bed after a long day. Sleep is an essential part of human health. After a mere 24 hours of sleep deprivation, bodily functions and mental faculties start to go haywire, and 11 days seems to be the longest a person can live without sleep. While people acknowledge that sleep has always been a necessary part of human existence, very few know how drastically nightly routines have changed over time. Here are three significantly different historical approaches to sleep. Brain Floods For centuries, theorists associated sleep with blood loss and other health problems. But by the 1800s, notable physicians blamed sleep on a process known as congestion theory. In this theory, sleep was thought to be brought on by an overwhelming flow of blood to the brain, effectively flooding it and sending sleepers into a dreamlike state. Sleep Gaps While many modern sleep experts support the consecutive eight-hour sleep regimen, historically, people had completely different sleep schedules. Medieval society actually had two sleep sessions a night — known as biphasic sleep — with a gap of wakefulness in between to eat, pray, talk, read, or write by candlelight. But by the 1920s, this practice of having two sleep sessions each night entirely receded from the social consciousness. Historians attribute this shift to innovations in artificial lighting and work schedules during the Industrial Revolution that required workers to stay up longer and sleep less.

Cozy Blankets

Most people find it difficult to sleep without some kind of covering, like a blanket, over their bodies. While researchers of the past entertained the idea that blankets offer some kind of primal protection for sleepers, they now believe the coverings help with temperature regulation, as maintaining a comfortable body temperature is necessary for good sleep. However, according to a recent study conducted in Sweden, weighted blankets help with much more than just temperature. Due to the added pressure, weighted blankets provide deep pressure touch (DPT), which increases the body’s amount of serotonin — a chemical that helps decrease blood pressure and rapid heart rate. Because of the effects of increased serotonin, weighted blankets are believed to help with anxiety and insomnia.

While sleep patterns may change over time, the human need for sleep will not. As you crawl into your bed tonight,

take some time to think about the way your ancestors approached their nightly snooze sessions. It’ll put you to sleep faster than counting sheep.

6. Get rid of clutter. Throw out piles of magazines or newspapers, keep dirty clothes in the hamper, and make sure your grandkids don’t leave toys on the floor. Bonus: Proactive Exercises One way to help avoid a fall is by improving your balance and increasing your strength. The flamingo stand is one exercise you can do right at home. Start by facing a wall with your feet shoulder-width apart. Place both hands firmly on the wall and slowly raise one leg. Hold for ten seconds, then switch legs and repeat.

Check our YouTube channel at: https://www.youtube.com/channel/ UC8ICfA7_51baY7RYUOkDYkQ for upcoming videos on balance and falls.

Maintaining your balance is crucial to enjoying good health and independence throughout your life. If you struggle with balance, it may be time to get professional help. Call Lake Burien Physical Therapy at 206.327.9880 and ask how your physical therapist can help you improve your balance today.

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