Sleep for organizing

Part 2
We all have heard that we should get a "good night's sleep ', right? But what is a good night's sleep and why is it so important?

We know that sleep is essential to the health and well-being of all humans. In fact, a chronic lack of sleep can lead to death. We know that there are 2 types of sleep. NREM (Non-Rapid Eye Movement) accounts for up to 55% of adult sleep and REM (Rapid Eye Movement) accounts for up to 25% of adult sleep. We also know that the body has a built in timer for sleep cycles, referred to as the circadian rhythm.

NREM takes you through the stages from just relaxing into deep sleep. Many of our sleep problems, such as sleep walking, bed wetting and night terrors are experienced in this stage.

REM is when you dream. In this stage, the brain turns what you have learned and experienced during the day into long term memories. (See http://www.sciencedaily.com/releases/2009/09/090915174506.htm)

The circadian rhythm is controlled by the circadian clock which uses the amount of daylight to signal the body's production level of certain chemicals that lower body temperature, cause drowsiness and inhibit waking body processes. (For more specific information look up suprachiasmatic nucleus, pineal gland, melatonin and adenosine.) The human body is genetically programed for a 24 hour sleep/wake cycle.

So how much sleep do you need? Studies have shown that we need somewhere between 7-8 hours of sleep each night. The exact amount will vary by individual, and by age. However, the belief that you need less sleep as you age has been found to be incorrect. The aging process itself just alters the ability to sleep for extended periods (that's why you see so many of the elderly napping).

What are the impacts of too little sleep? We have all experienced them from time to time. Habitual lack of sleep may be associated with increases in hypertension, Type 2 diabetes and cardiovascular disease and has been associated with weight gain. Sleep loss contributes to a lack of sustained attention, lack of energy, lack of enthusiasm, irritability, impaired judgment, memory lapses and impaired thought processing. It is in these mental and emotional impairments where we find the breakdown of organizing ability.

If a person is going to be able to organize their environment, they need to be able to define and categorize what they see and decide on its place in their life. When there is a lack of sleep it is harder to let go of the useless and insignificant stuff which comes into our lives on a daily basis. When we can not make a decision on an item, it just gets set aside to be dealt with later. This creates a snowball effect and before we know it, our environment has gotten out of control. And there are many other ways that organizing abilities are impacted.

OK, now how do we break the cycle? We need to organize ourselves to get the right amount of sleep and we need to know what that amount is. Start by getting 7 or 8 hours a night and see if you need more or less. Sounds simple, but it isn't. In order to fit enough sleep into your schedule, you will need to make it a priority. Decide on the time you need to be asleep from the time you need to be getting up. If you take 45 minutes to get ready for work and you need to leave the house at 8 to be on time, the you need to be up by 7:15 (latest). Which, in turn, means you need to be asleep by 11:15 (latest) to get a full 8 hours of sleep. Notice that you must be asleep at that time, not getting to bed. To figure that, you need to know how long it takes you to unwind and start falling asleep.

Organizing for sleep may take a lot of effort, but the benefits to your health and overall lifestyle are worth it!

Making spirits bright... Exercise to Organize

Making spirits bright...

The next few blogs will concentrate on ways to stay motivated, relaxed and organized throughout the stressful Holiday season. Attention will be paid to the benefits of exercise, regular sleep and relaxation techniques.

Part 1 - Exercise to Organize

We all know that our mood affects our ability to get things done. When you feel down or depressed, you just can't seem to get motivated. Conversely, when you feel happy and energized, you feel like you can conquer anything. One of the best ways to elevate your mood is exercise.

This is ROUGHLY how it works.
When you exercise, hormones are released in your brain and your body. Some of these hormones have a stimulating effect on the brain's neurons. Neurons, then, produce neurotransmitters. Among these neurotransmitters are serotonin, norepinephrine and endorphins which are keys in regulating mood and self-esteem. Also produced is dopamine which effects feelings of wellness, mood, attention and motivation.

Boosted chemical relations in the brain are not the only positive, mood elevating aspects of regular exercise. It also imparts a sense of control over at least one area of our lives and gives us more energy to tackle the multitude of tasks ahead of us.

So now you know that regular exercise will help keep you encouraged and motivated, how do you find the time? And how do you get started when you lack momentum?

Time is the only true equalizer. No one gets more than 24 hours in a day. So take a realistic and hard look at your daily schedule. To get a benefit from exercise, you you only need to get 10 minutes daily. So start by promising yourself 10 minutes.

The easiest time I find for exercise is when watching the TV. Simply high stepping in place will make improvements, so you do not need equipment or special clothes. You can even get some exercise while doing traditionally stationary chores such as ironing. Just keep your feet moving. You will find that once you get started the good feeling of having kept your promise to yourself will help you to keep motivated.

If you lack momentum, just can't get started, ask someone to walk with you. Walk anywhere, anytime. But it should be someplace you find easy or pleasant. Around the neighborhood or around work, or around the shopping plaza. But no stopping to shop during exercise time!

Another tack you might try is a call and call back. Get a friend to call you at a set time to tell you to get started and have them call you back at your end time. But no cheating. You must tell them the truth, even if you did nothing. Just having them call daily can “guilt” you into starting.

However you get started, stick it out for at least 3 weeks. By then you may have formed an exercise “habit”. And you will feel more focused and less stressed, ready to conquer the holidays!

Organize Your Holiday Shopping

School is back in session and fall is in the air, so holiday shopping can't be far off! This is often a difficult time for anyone, let alone the disorganized!

In order to bring some peace out of the chaos, here are some tools and skills you can use.

Make your list. If you're like most of us, you have quite a few people to purchase gifts for (family, friends, coworkers, toys for tots, etc.). Write down each person and next to the name write down what you know about them (sizes, favorite colors, likes and dislikes). Do this for every name on your list. Be sure to leave plenty of space by the names you have no information for.

Check your calendar. Go over your list with calendar in hand. This way you can decide when you will be exchanging gifts with each person. Make a special note of those that will require shipping, as you will need to post them early to be on time.

Schedule your shopping. Make sure that you carve out enough time and put it into your planner. Don't forget to add time for traffic, parking and meals while you are out. Also, remember that highly sought after items may require you to visit several stores. If you are an online shopper, schedule your time in your planner, as well. Keep in mind that many popular sites get bogged down and slow because of increased usage around the holidays, so try to go online at "off peak" times (really late or very early).

Never shop while hungry. This doesn't just apply to grocery shopping. The brain functions better when the body is properly fueled and you will be less likely to make poor choices or be pressured into making unwanted purchases. Likewise, all the thinking and stress of shopping can easily lead you to make costly dietary decisions. After all, its not just Thanksgiving dinner that packs on the pounds!

Take a decision break. When you have trouble deciding on an item, walk away for a short time. Go get a cup of coffee or shop for someone else on the list. Then come back to that decision with "fresh eyes".

If you take these steps, you will have a happier holiday!

Two Types of Disorganization

Did you know there are actually two types of disorganization - situational and chronic? Could one fit you?

Situational disorganization happens when a life event causes a "hiccup" in our normally organized lives. It is often something that happens occasionally (marriage, moving), or for a short period of time (accident recovery, night classes). With a little extra planning and help, situational disorganization can be readily dealt with.

Chronic disorganization is defined by the National Study Group on Chronic Disorganization (NSGCD) as "...having a past history of disorganization in which self-help efforts to change have failed, an undermining of current quality of life due to disorganization, and the expectation of future disorganization." The causes of this type of disorganization may include physical disabilities, emotional upheavals or mental disorders . Successfully dealing with chronic disorganization can be a lengthy process and include the help of family, friends and professionals.

**More detailed information can be found at the NSGCD website, www.nsgcd.org. Click on the Fact Sheet link for free information downloads. Also check out the Clutter Hoarding Scale.

The best way to start dealing with any type of disorganization is by analyzing the problem. How did it happen? Can it be easily put back in order? Do I need help? What kind of help do I need? How do I make the time to deal with it?

If you find that you need help, a web search for Professional Organizers should turn up a few in your area. The National Association of Professional Organizers (www.napo.net) and the NSGCD (www.nsgcd.org) both have automated referral searches.


If we could first know where we are, and whither we are tending, we could then better judge what to do, and how to do it.
Abraham Lincoln

Organizing: Why blog about it

I am not what anyone would call "technologically savvy". So, why start a blog? Because I can see the direction the world is turning, and savvy or not, this IS today's communication tool.

There are already many other professionals who blog about organizing, so why another blog? Because each of us is looking at organizing through a slightly different pair of glasses. One organizer may concentrate on the "situationally" disorganized, one may specialize in helping those with physical disabilities and another one's specialty may be ADHD. There are as many variations of organizing as there are organizers.

My chief interest is in applying the ever increasing information about how the brain works to the individual's ability to reach their goals. Understanding what is going on in our brain, body and environment is the foundation. Organizing skills are the framework.

So, what is the last, best reason to start a blog? KNOWLEDGE! Simply to give and gain information which empowers each of us achieve all that is possible. It is my hope that anyone who reads this blog will feel free pass along any new research which applies.