Month: November 2024

I’m over 70, and I figure I’ve spent over 203,000 hours of my life snoozing. That’s 8,500 24-hour days, 1200 weeks, 300 months, or 25 solid years of sleep. Call me Rip Van Winkle. I’ve loved every minute of it.

But has it been enough?

How Much Sleep Do We Need?

When I was still teaching, I seldom got the “required” eight hours, and I paid the price. When I didn’t sleep well, the wrong words would pop out of my mouth, I’d mess up writing on the blackboard, and I’d be short-tempered.

When I retired, I decided to toss my alarm and rely on my biological clock. Within a week of that decision, I fell into a routine of sleeping eight hours, from 11 pm to 7 am. It was heaven to wake up on my own, refreshed and eager for the day.

The National Sleep Foundation has recently revised its recommendations for healthy sleep, and for people over 65 they recommend seven to eight hours, with a range of five to nine hours considered appropriate, depending on individual health and needs.

I’m fortunate to be a good sleeper; the nights I toss and turn are rare, but I have a few close friends who struggle to get even five hours of sleep, and I worry about them. I know good sleep promotes health and long life.

Sleep deprivation can have serious consequences. The Harvard Medical School Division of Sleep Medicine has done extensive research and discovered that “in the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.”

So, What Can We Do?

The Harvard Medical School offers the following tips for better sleep:

Go to Bed and Wake at the Same Time Every Day

A consistent pattern of sleeping and waking will become a habit, and your body will acclimate to the schedule, allowing you to fall asleep and wake more easily.

Use the Bed Only for Sleep and Sex

If you’re still sexually active, what better way to tire yourself out? The experts don’t even recommend reading in bed, but books are my sleeping potion. I seldom manage more than a few pages before dozing off. I guess a page-turner might not be a good idea, though.

Limit Your Caffeine

We all know that caffeine is a stimulant, and for some of us any amount of caffeine can keep us awake at night. My father was able to enjoy a strong cup of coffee before bed, while I have to cut myself off after three in the afternoon. Find your personal tolerance for caffeine and act accordingly.

Be Physically Active

Aerobic exercise helps us sleep. If I don’t exercise at all during the day, I usually have trouble sleeping. Whether you do an exercise class, a daily walk, or 10-minute spurts of exercise around the house, exercise will help you sleep.

Limit Naps to 30 Minutes

Though you can use short naps to catch up on sleep, it’s best to do your sleeping at night. Long naps mess up your sleep schedule, and who likes to wake up groggy?

If You Use Tobacco in Any Form, Quit

There’s nothing healthy about smoking, and if cancer isn’t enough of a deterrent, the nicotine found in tobacco is a stimulant that makes it harder to fall asleep. Give it up – it’s not worth it.

Use Alcohol Cautiously

Alcohol depresses the nervous system, so a nightcap may help some people fall asleep. However, this effect disappears after a few hours and may even lead to waking up throughout the night. I’ve found that the second glass of red wine with dinner guarantees me a 3 a.m. wake-up.

Improve Your Sleep Surroundings

You should have a quiet, dark place to sleep. You should also avoid any blue-screen activities for 30-60 minutes before going to bed. Recent research has shown that the blue light of televisions, computers, tablets and phones suppresses the production of melatonin, the hormone that helps us sleep.

Follow the 20-Minute Rule

If you haven’t fallen asleep in 20 minutes of going to bed, get up and do something to relax. You might read, take a warm bath, or drink a cup of warm milk – anything that settles you down. Once you feel tired, head back to bed.

Avoid Taking Sleeping Pills

If you are having ongoing sleep issues, consult with your physician before relying on sleeping pills.

Avoid the Specter of Blue Light

I was surprised to learn that blue light, even ambient blue light, is the most intense of all forms of light. That’s one of the reasons you see blue lights on ambulances.

Our bodies produce more melatonin as the day grows dark, and all lights impede its production, though the intense rays of blue light affect it the most. If you struggle with sleep, get rid of all the electronics in your bedroom.

I look forward to sleeping well in the coming years. Let’s see… eight hours a night for 25 years will be 73,000 hours, which is 3,042 days… That sounds like a blessing to me!

Let’s Have a Conversation:

How many hours do you manage to sleep on most nights? How often do you wake up from sleep? Have you found any sleep-inducing strategies that work for you? What keeps you awake late at night?

Will she have better luck than Gerry and Theresa

Finishing our exploration of Istanbul, here is part 3 of my story. I hope you enjoy reading and leave a comment!

Topkapi Palace

One of the top sites in all of Istanbul, and one that really blew my mind, is the Topkapi Palace. Located in the old historic district of Fatih (Fought E), this palace served for 400 years as the administrative center for the Ottoman Empire and as a residence for the reigning sultan. Even after the court was moved to the new Dolmabahce Palace in 1857, Topkapi retained some of its functions, serving as the imperial treasury, library, and mint.

At the end of the Ottoman Empire in 1923, the state turned Topkapi palace into a museum and library and it is ever grand. With over 400 rooms, covering 175 acres and surrounded by high walls, this place was so much more than what I was expecting. The majestic views, beautiful grounds and rose gardens, in this sprawling palace made me feel like I was in a movie or had stepped into the past.

From the lavish architecture and fountains to the fine furnishings and Turkish carpets, this place was definitely made for sultans. The enormous kitchens, which fed over 1,000 people a day, contain one of the world’s largest collections of Chinese blue and white and Celadon porcelain. These were favored by the sultans as it was believed that the color of the porcelain would change if the food contained poison.

The royal treasury was part museum, part fine jewelry display, and contains some of the finest treasures of the Ottoman age, including the famous bejeweled Topkapi Dagger, and the 83 karat Spoon Maker’s Diamond.

I was overwhelmed by the stunning displays of not only jewelry, but gold and jewels that decorated everyday items the Sultan and his family used, such as a hand-held mirror, brushes, combs, and perfume bottles.

The royal treasury also housed the Harem. The Harem was home to the sultan’s mother, the Valide Sultan.

She oversaw the 300 concubines and wives of the Sultan, and the rest of his family including his children, their servants, and eunuchs. She even chose the Sultan’s concubines and wives for him.

One thing the royal treasury held that I had no idea about, and was surprised by, was the Pavilion of the Holy Mantle where holy relics are kept. The Sultan was only allowed in this room once a year. Now visitors pass through it daily.

For me, this was the most fascinating area of the palace, with too many precious relics to describe. But the beauty of this ancient palace and the history these walls hold should not be missed.

The entrance fee is $46 USD and if you have to choose between the two palaces of Topkapi and Dolmabache, I personally would choose this one. We skipped Dolmabache Palace because being built in 1857 and having electricity and plumbing, it is considered modern. I know it is grand as well, so I will tour it on our next visit.

Gulhane Park

Gulhane Park sits on the grounds of the Topkapi Palace. This historical park is the oldest and one of the most expansive parks in all of Istanbul. Opened to the public in 1912, it is home to several of Istanbuls fantastic museums. You can connect with nature here, right in the heart of the historic center.

There are groups of small green parrots that nest in holes in the ancient castle walls that line one side of the park. They are a real treat to see out fluttering from tree to tree. And it is free to enter. We stopped here to rest after touring the Topkapi Palace and got a simit from the cart at the park entrance. Reminiscent of a large, thin bagel or soft pretzel, and covered with toasted sesame seeds, the simit is a staple here in Istanbul. A tasty treat for about .30 cents!

Bosphorus Long Cruise

An essential part of any trip to Istanbul is traveling from one part of the city to another by ferry boat. There are also lots of short sightseeing cruises you can take, but nothing beats setting aside a whole day for the Bosphorus Long Cruise. It is very affordable, and you get to travel nearly the entire length of the strait from the sea of Marmara right up to the third bridge near the Black Sea.

The entire trip takes around six and half hours. Leaving at 10:35 am and returning around 5:00 pm. The total cruising time is four hours roundtrip. The best part is you get two and half hours of free time as the boat docks at the quaint village of Anadolu Kavağı.

The ticket office is located at Eminonu Pier just to the east of the Galata Bridge. The ticket booth opens at 10:00 am and there is no need to buy tickets in advance as the boat has plenty of seating. There are three seating levels on the boat which include plenty of indoor (with AC) and outdoor seating, also restrooms and a snack bar.

The views of Istanbul at the start of the trip are wonderful and you get a glimpse into the importance of the Bosphorus strait as an international trade route. You cruise past so many interesting and historic places like the Dolmabahce Palace and the Rumeli Fort.

In spots you find yourself surrounded by beautiful neighborhoods clinging to the river banks and lining the hills. There are a few stops along the way to collect more passengers, and before you know it, you get your first glimpse of the impressive Yavuz Sultan Selim Bridge and soon after, you dock at Anadolu Kavağı.

As soon as we disembarked from the boat, we immediately followed the signs up to the Yoros Castle ruins. It was only about a 15-minute walk. The views from the hilltop are breathtaking and the castle ruins make for some nice pictures. The place is free to just wander around at your own leisure. Originally settled by the Phoenicians and the Greeks in the BC era, many temple remains have been discovered all around this area.

After our short explorations, we walked back down the hill and ended up at a great restaurant called Kavak Doğanay, which I highly recommend. It sits right on the water, and I had some of the best Calamari I have ever eaten, and an amazing whole fish stewed in a tomato and pepper sauce. All too soon it was time to board the boat for our journey back. Please check out our Bosphorus Long Cruise video.

We spent a whole month in Istanbul discovering so many amazing places and so much delicious food. If you haven’t already, please check out our two Guides to Istanbul (Part 1 & Part 2), YouTube videos that highlight what to see and do in this amazing city. I was truly impressed by it and plan to return. On our next visit, I would like to see Troy, Ephesus, and tour the whole Black Sea coast.

We have been slow traveling going on three years now, and sometimes I can hardly believe the amazing places and things we have seen. It makes us want to keep going, and our bucket list is just as long, or longer, than when we started. Please follow our travels to Cappadocia, and along the Turkish Mediterranean, on our YouTube channel and discover all the wonderful places to be found in Türkiye.

Let’s Have a Conversation:

Do you have a destination that you would like to return to again? If so, where is it and what about it captivated you?

Maintaining an active social life is essential for overall health and well-being at any age, but it becomes increasingly important for women over 60. The benefits of socialization include fostering meaningful connections and relationships and promoting positivity among other significant favorable impacts on mental, emotional, and physical health. Socialization also reduces our risk of depression and anxiety.

Unfortunately, as we all know, as we age it also often becomes more challenging to engage in social activity.

This can result from physical limitations, accessibility to transportation, the loss of loved ones and close friends, and more.

The good news is, there are strategies that can help us to overcome these challenges and stay socially active and engaged.

We owe it to ourselves to do just that in order to maintain our mental and physical health and also to simply make life more fulfilling and happy.

Let’s discuss why socialization is so important for women over 60 and how to overcome common challenges to staying connected with others.

Mental Health Benefits of Socialization for Women Over 60

Social interaction plays a vital role in preventing and managing mental health issues such as depression and anxiety, which are more prevalent among older adults.

Regular socialization can provide emotional support, boost mood, enhance self-esteem, and reduce feelings of loneliness and isolation.

Engaging in meaningful conversations, sharing experiences, and developing new friendships can all contribute to better mental well-being, especially for women over 60.

Maintaining strong social connections is also key to managing stress.

Cognitive Benefits of Socialization for Women Over 60

Socialization also provides mental stimulation and cognitive engagement, which is critical for maintaining brain health and preventing cognitive decline.

Engaging in social activities, such as group discussions, board games, or classes, helps to keep the mind sharp, enhance memory, and improve cognitive function.

Social interactions also challenge the brain by promoting problem-solving skills and expanding knowledge through the sharing of ideas and experiences.

Emotional Benefits of Socialization for Women Over 60

Women over 60 may experience an array of life transitions, such as retirement, loss of loved ones, or changes in physical health.

Socialization offers opportunities to express emotions, seek support, and find a sense of belonging.

Connecting with others who may be going through similar experiences can provide empathy and understanding, helping to navigate these challenges and maintain emotional well-being.

Physical Health Benefits of Socialization for Women Over 60

Socialization also indirectly contributes to physical health by promoting positive lifestyle behaviors.

Engaging in social activities often involves physical movement, such as walking together, dancing, or participating in group exercises, which can support cardiovascular health, strength, and mobility.

Additionally, social connections can motivate and encourage us to maintain healthy habits like regular exercise, nutritious eating, and adequate sleep.

Socialization Often Provides a Sense of Purpose and Fulfillment

Socialization can provide a sense of purpose and meaning, especially during the post-retirement phase of life.

Engaging in social activities often helps women over 60 to identify ways to contribute to their communities, share their knowledge and skills, and pursue personal interests and passions.

This sense of purpose can enhance self-worth, life satisfaction, and overall happiness.

How to Maintain Socialization as a Woman Over 60

The benefits of socialization for women over 60 are difficult to deny.

But as we all know, sometimes things are easier said than done.

So how can we overcome common challenges to maintaining an active social life? Fortunately, in today’s world, there are more strategies than ever available to help us.

Socializing can feel like climbing a steep hill at any age, but for women over 60, the journey can have its own set of bumps and hurdles.

Whether it’s moving to a new area, retirement, or simply watching friends drift away, it’s not uncommon to feel a little isolated.

But don’t worry! There are plenty of ways to overcome those challenges and build fulfilling connections.

Understanding the Barriers to Socialization

Making friends later in life can be hard. Sometimes it’s fear: fear of rejection, fear of not fitting in, or even fear of starting over.

Other times, it might be physical limitations that make it hard to get out and meet new people.

Recognizing these barriers is the first step. Why let them hold you back when opportunities await?

How to Find the Right Social Outlets

So where can you find new friends? If you are able to get around locally, traditional options such as clubs, community recreation centers, or enrolling in a class can spark your interest and these places are treasure troves of social opportunities.

Other options may include taking up painting or another craft or joining a book or bridge club.

These types of activities are not just fun; they’re also perfect for meeting like-minded people who share your passions.

Leverage Technology to Reap the Benefits of Socialization

If you have physical or other limitations that make it harder to leave home, tech can be your ally.

Platforms like Facebook and Meetup provide a way to meet people and engage without the pressure or need for face-to-face interaction.

Joining online groups related to your hobbies can also ease you into socializing, giving you the chance to build connections over shared interests.

Embrace Your Story to Enjoy the Benefits of Socialization

Whether you are engaging in person or on-line, it’s important to embrace your own story. No matter what the nature of the life you have lived, recognize that you have a unique set of experiences, wisdom, and perspectives that others will find interesting and benefit from.

Sharing your story can be a great icebreaker.

When you open up about who you are, others feel invited to share their stories too. It creates a bond. Every conversation is a thread that contributes another element to the fabric of friendship.

Setting Realistic Goals for Social Engagement

It’s easy to become overwhelmed by the thought of making new friends. Set small, manageable goals instead.

Start by inviting a neighbor for coffee or joining a community class in person or virtually just once a week.

Gradually, these small steps can lead to larger, more fulfilling social circles. Every little effort counts and builds your confidence.

The Power of Volunteer Work

Volunteering can be one of the most rewarding ways to meet new people.

Whether you do it in person or find other ways to support a charity or organization, it helps connect you with others who care about similar causes.

Whether it’s helping at a local animal shelter, assisting at a food bank, or helping to manage an on-line go-fund-me page, these selfless acts will make a difference in both your life and the community.

Keeping an Open Mind and Heart and Celebrate

Sometimes, the best connections come from where you least expect them. Stay open to friendships, even with those who are different from you. Each person offers a new perspective and a chance to learn something new.

Every small victory deserves recognition. Did you go to an event or chat with someone new? Celebrate it!

These moments will motivate you to keep pushing forward. Remember, growth doesn’t happen overnight, but with each step, you’re creating a brighter social landscape for yourself.

How Socialization Benefits Women Over 60

Socialization plays a vital role in improving the overall health and well-being of women over 60.

Engaging in social interactions can reduce the risk of mental health issues, stimulate cognitive function, promote emotional well-being, enhance physical health, and find a sense of purpose and fulfillment.

Overcoming socialization challenges may feel daunting, but each step taken is a step toward a richer, more connected life.

Schedule regular get-togethers, phone calls, or video chats with loved ones. Join clubs, organizations, or community groups to meet new people who share similar interests.

Social connections can provide a sense of belonging, reduce feelings of isolation, and help manage stress through shared experiences and support.

Start small, embrace new technologies, and celebrate your progress. The rhythm of laughter, conversation, and shared experiences awaits.

Thank you as always for reading.

Let’s Start a Conversation:

Are you active socially? What are your favorite ways to spend social time? Do you feel as though it benefits your mental or physical health? How? What challenges have you faced in terms of creating new friendships or pursuing new interests and how have you overcome them? Is there advice you would like to share with others to help them stay more socially active? Share your ideas in the comments so we can all enjoy your thoughts and perhaps try something new!