Sleep Deprivation

JoeyKTrombone

For those that are wondering, I didn't and don't teach chess as a career but as a hobby.  And, there's only one reason I ever did this, as noted in cami3's profile which is to help those succeed in life.  That's why, I was lucky to be able to teach it to 4 or 5 children.  So, for me, this is the big moment which is why I'm posting here as it's for general chess and work which can help someone succeed in life, big time.

 

The issue is sleep deprivation, and that's a very common problem around here.  I had 2 incidents at work where I fell asleep on the job for a long time.  Before, during, and after the first incident, I was spoken to.  After the 2nd time, I almost got into a lot of trouble.  And, if I were to do this again, I'd be fired. 

 

Similarly, about 10-10.5 years prior to the first incident at work, I had fallen asleep for 17-20 minutes in a US History class during my junior year in High School, and class times were 45 minutes.  There were signs of it getting bad, which was starting to make the teacher worried.  And, when it got real bad, the teacher was very concerned, and a classmate was starting to worry.  I was also spoken to about that.  Had I continued this pattern then, I would, at the very least, have failed an exam as this was 2 or 3 weeks prior to one.

 

Not only that, but it also had negative effects on my chess and really hindered my progress.  In part, I was making some very basic elementary blunders that shouldn't have been made at my level, including missing basic checkmate threats due to lack of vision and staying narrow minded.  This was as a direct result of sleep deprivation and doing things wrong at night.  And, if this happened to me, I know where this would be happen with anyonelse since as noted, it's a well known problem.   For a long while after that, I was drinking energy drinks at work to help me stay at work.  But, I had to stop in early November as it was driving people crazy.

 

On New Years Eve, I came across an article that was a turning point, as I realized what I was doing wrong.  After the first incident, I learned about blue ray lights from the computer.  And, I discovered that TV also has blue ray lights after the 2nd time.  But, what I learned about was the importance of staying on the same bed time schedule when you can sleep in the next day.  I read the first article on New Years Eve which became essential as I was just starting to doze off again on New Years Day, before snapping right back into it on New Years Day which could've ended my career right then and there.  About a week later, I came across another article which was also helpful.  And, in managing my time better, I also played much better chess.  This is so important that I even pm'd GM Susan Polgar about this as she has rules in her spice program.  One of which is no laziness or sitting there doing nothing for any amount of time.  Well, I noted where sleep deprivation could be an issue and could hurt someone's academics and GPA.  So, I was hoping that she would forward this information to her students, in particular, to those who are just dozing off or falling asleep in her program.  I also posted the 2 articles that I'm going to show here.  

 

Now, I know that there are also very young people.  And, I imagine that some are looking for a job.  So, this should be a general lesson that, "Sleeping on the job is a big no-no."  Plus, if you're well rested you will play much better chess.  

 

Having said all of that, this is the first article I came across, and it's called, "6 myths about sleep it's time to stop believing" by Mercey Livingston. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=2ahUKEwi7w7je7bjnAhUHUt8KHQSPAZMQFjAAegQIARAB&url=https%3A%2F%2Fwww.cnet.com%2Fhow-to%2F6-myths-about-sleep-its-time-to-stop-believing%2F&usg=AOvVaw36mmM2Ei6Z5fF-xvQ2a2mu  The second article is called, "4 Simple, Doctor-Approved Tips For Falling Asleep When You're Stressed and Overwhelmed" by Maggie Ryan. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=2ahUKEwjOl5T1nLnnAhXBxlkKHRs2DuUQFjAAegQIAxAB&url=https%3A%2F%2Fwww.msn.com%2Fen-us%2Fhealth%2Fwellness%2F4-simple-doctor-approved-tips-for-falling-asleep-when-you-re-stressed-and-overwhelmed%2Far-BBYGdzx&usg=AOvVaw3_qCMIO6IzUuALn-IjSPVw&cshid=1580865004919002 

notmtwain
JoeyKTrombone wrote:

For those that are wondering, I didn't and don't teach chess as a career but as a hobby.  And, there's only one reason I ever did this, as noted in cami3's profile which is to help those succeed in life.  That's why, I was lucky to be able to teach it to 4 or 5 children.  So, for me, this is the big moment which is why I'm posting here as it's for general chess and work which can help someone succeed in life, big time.

 

The issue is sleep deprivation, and that's a very common problem around here.  I had 2 incidents at work where I fell asleep on the job for a long time.  Before, during, and after the first incident, I was spoken to.  After the 2nd time, I almost got into a lot of trouble.  And, if I were to do this again, I'd be fired.  Similarly, this also had negative effects on my chess and really hindered my progress.  In part, I was making some very basic elementary blunders that shouldn't have been made at my level, including missing basic checkmate threats due to lack of vision and staying narrow minded.  This was as a direct result of sleep deprivation and doing things wrong at night.  And, if this happened to me, I know where this would be happen with anyonelse since as noted, it's a well known problem.   For a long while after that, I was drinking energy drinks at work to help me stay at work.  But, I had to stop in early November as it was driving people crazy.

 

On New Years Eve, I came across an article that was a turning point, as I realized what I was doing wrong.  After the first incident, I learned about blue ray lights from the computer.  And, I discovered that TV also has blue ray lights after the 2nd time.  But, what I learned about was the importance of staying on the same bed time schedule when you can sleep in the next day.  I read the first article on New Years Eve which became essential as I was just starting to doze off again on New Years Day, before snapping right back into it on New Years Day which could've ended my career right then and there.  About a week later, I came across another article which was also helpful.  And, in managing my time better, I also played much better chess.  This is so important that I even pm'd GM Susan Polgar about this as she has rules in her spice program.  One of which is no laziness or sitting there doing nothing for any amount of time.  Well, I noted where sleep deprivation could be an issue and could hurt someone's academics and GPA.  So, I was hoping that she would forward this information to her students, in particular, to those who are just dozing off or falling asleep in her program.  I also posted the 2 articles that I'm going to show here.  

 

Now, I know that there are also very young people.  And, I imagine that some are looking for a job.  So, this should be a general lesson that, "Sleeping on the job is a big no-no."  Plus, if you're well rested you will play much better chess.  

 

Having said all of that, this is the first article I came across, and it's called, "6 myths about sleep it's time to stop believing" by Mercey Livingston. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=2ahUKEwi7w7je7bjnAhUHUt8KHQSPAZMQFjAAegQIARAB&url=https%3A%2F%2Fwww.cnet.com%2Fhow-to%2F6-myths-about-sleep-its-time-to-stop-believing%2F&usg=AOvVaw36mmM2Ei6Z5fF-xvQ2a2mu  The second article is called, "4 Simple, Doctor-Approved Tips For Falling Asleep When You're Stressed and Overwhelmed" by Maggie Ryan. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=2ahUKEwjOl5T1nLnnAhXBxlkKHRs2DuUQFjAAegQIAxAB&url=https%3A%2F%2Fwww.msn.com%2Fen-us%2Fhealth%2Fwellness%2F4-simple-doctor-approved-tips-for-falling-asleep-when-you-re-stressed-and-overwhelmed%2Far-BBYGdzx&usg=AOvVaw3_qCMIO6IzUuALn-IjSPVw&cshid=1580865004919002 

I hope you had a good night's sleep.

JoeyKTrombone

Yes, being concerned about the others and getting overwhelmed, I, once again, wound up very tired the day before posting it.  This time, I wasn't going to let myself start to doze off again, but I was, just about, as tired as, New Years day.   But, I slept like a baby that night as I shut the lights off a little earlier then usual.  I wish all nights were perfect.   As one tip says, you do everything right, some nights are better then others, although I wish they were always the same of perfect. I also had a very good rem sleep just a couple of nights prior.  And, yes, I did have trouble falling asleep last night, but it was now due to me being happy that I've helped others, as opposed to, nervous.  That resulted in a better quality of sleep last night which made me very energetic today at work.  BTW, I didn't edit, but I added a little more to my previous note so that others would see the example with academics.

JoeyKTrombone

And, there are 2 more sleep articles that I came across, in between the time frame of the first two articles that I showed.  This one is called, "15 sleep myths debunked", by Naveed Saleh.  And, it is what stopped me from continuing to use the snooze alarm, in response to the fear of oversleeping as I have done before. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwj1wpWYss3nAhVKdt8KHWsCCDMQFjABegQIARAB&url=https%3A%2F%2Fwww.mdlinx.com%2Finternal-medicine%2Farticle%2F3733&usg=AOvVaw3MjKTARDfN3wQ2enU-ZsMk  Right after that, after seeing the 6 myths that aren't true, I wanted to see if Mercey Livingston had an article about sleep before the one on New Years Eve.  And, this is her article,  https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=11&cad=rja&uact=8&ved=2ahUKEwjS6sT2s83nAhXIct8KHUg1AqQQFjAKegQIAhAB&url=https%3A%2F%2Fwww.cnet.com%2Fnews%2F5-common-health-issues-that-are-messing-with-your-sleep%2F&usg=AOvVaw1Drb6V6ly_w00ilv6TgED1

JoeyKTrombone

I came across this article on Thursday called, "3 reasons it's harder to sleep as an adult-and how to get on track" by Ariel Klein. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwiX84iV_s_nAhUlwVkKHRjJCAsQFjABegQIBhAB&url=https%3A%2F%2Ffinance.yahoo.com%2Fnews%2F3-reasons-harder-sleep-adult-184538196.html&usg=AOvVaw20_DOty2AFMpVH5lAz2f3H

SpiderUnicorn

Good stuff 👍

bong711

Listen to Sleep/ Relaxation Music at bedtime. Sleep aids would complicate problem as one can be dependent on it.

Hedgehog1963

My advice is to talk to a doctor about whether you have sleep apnoea.  I have suffered from continuous tiredness most of my adult life before I finally got diagnosed and now I wake refreshed.

JoeyKTrombone

Relaxation is good to.  But, I don't have sleep apnea because I'm not snoring myself awake or having a hard time breathing.  I know of someone who has that, but I did come up with another idea that's not mentioned in the sleep tips.  As some ideas that you try don't work, and other times one or two that work is not enough which is true for me.  So, I have what's known as Hyper Sensitive Skin.  To make a long story short, this is the main thing that kept me out of trouble at work.  As I can hear things extremely well.  For example, if you were to pop a balloon from, relatively, far away, I'd still be able to hear it.  I've also got 15/20 vision.  

 

Most of that is good, but the problem is that I feel more things.  An example would be my heart beating.  I don't notice this awake or at work, but I notice this when I'm trying to sleep as I feel it.  That's an intense muscle, and sometimes, I'm not thinking about things.  But, even so, an intense muscle is often a sign of stress as I learned from Tai-Chai and Yoga which is why I use my fan for white noise daily.

 

After turning the fan on, when I still feel that intensity, I move over to the right side, and bend my legs.  Then, I bring my chest and heart to the legs, and I leave them there for a minute or 2 before going on my back, again.  This significantly reduces or takes away the tension and makes it much easier for me to sleep.  I used to reverse this move and would bring the legs to my heart, but it made my muscles around the chest feel soar the next day.  After a few experiments, with the arms, I bring them near the heart, right on top of the upper legs with my left hand right over the right hand.  Even if I don't fall asleep so quick, within a few seconds or a minute, it results in a deeper sleep cycle.  And, that results in me feeling great, the next day.  It's also worth noting that this technique also works if, after I wake up, I find it difficult to fall back asleep for the same reason.

 

 

JoeyKTrombone

Another idea is based on the second article that I posted which was during the intro of the thread.  So, if I feel, even a minimal, amount of tiredness at work, I go to bed a little bit earlier that night then usual.  I don't base it on how fast I fall asleep since, it's happened where I had trouble falling asleep and felt great the next day.  But, knowing that I was tired is how I know that I'll be ready to sleep earlier that night.

JoeyKTrombone

And, now I've also got a chess game to talk about, and being well rested helped me play extremely well, so that my opponent, Tom, didn't have a chance of counterplay.  This is interesting because a while back, 6 days prior to the first time, I got real sleepy at work, which was on May 5th 2016, I was yelled for good reason, I admit.  

 

So, a manager was shocked at what she saw which she was right.  I don't remember the sentence right then and there.  But, right after that, she yelled, "JOE, GO OUTSIDE NOW AND TAKE A WALK!"  The idea, of course, was getting fresh air.  So, I did that, and when I came back, she asked, "Do you feel better?"  I replied by saying not much because I felt near sleepy, so it helped very little.  In response, she asked, "Why are you doing this?"  All I said was that I only got 6 hours of sleep the night before.

 

This is important because I wasn't going to get much into details, especially because, at the time, I was overly paranoid about being picked on.  And, that she was doing this to get attention.  This is also a symptom of fatigued since you're in a bad mood.  I never told this to anyone until now, but on top of blue ray lights from computer and TV then, I was up way too late, especially, when I had to get up early the next day.  There were occassions when I had to work then and didn't get to bed until 1 (and that's 1 military time)  On average, the maximum amount of sleep I'd get would be 6 hours, night after night.  And, that's not counting the fact that it included the blue ray lights less then 30 minutes before bed.  With that being said, I was up until 2 the night prior to getting yelled at, or corrected.

I remember that day because 9.5-10 hours prior to that happening, I was in the middle of a tournament game.  It was the 2nd or 3rd tournament for Jack's club.  Now, I played terrible chess on that day.  I blundered an entire piece early, I even believe a R against Mariann very early on in a 35/50 time control where I gave her a handicap.  I was able to compensate and won against her on time.  Thus, I was proud of myself for that, but Jack was correct to point out that I shouldn't have been.  And, he was almost unhappy as the manager because he rightly pointed out that I played way too quickly.  In fact, I played Flip Coin Chess, as opposed to, Real Chess because the blundered was caused, by making a move which I did not give any thought whatsoever, so at the flip of a coin which really upset him.  This was definitely caused by the same factor, and with that bad sleep pattern, combined with, losing one game after another, I lost that tournament and came in last place.  Jack said something to me which was that I really needed to slow down and take my time.  Little did he realize that I also wasn't managing time properly.

 

Now, with a different side and fixing the more serious issues, I played much better against Tom in my most recent tournament game on January 10th, 2020.  The game went: 1.c4 e5 2.e4 Nf6 3.Nc3 Bb4 4.a3 Bxc3 5.bxc3 O-O 6.a4 Nxe4 7.d3 Nf6 8.Ba3 Re8 9.Qc2 d6 10.Nf3 Bf5 11.Be2 e4 12.Nd4 exd3 13.Qd2 dxe2 14.Nxe2 Qe7 15.O-O Qxe2 16.Qd5 Nxd5 where Tom resigned because he's too far behind.  Jack was proud of my play here.  And, if we're to go from the other perspective, without the needed sleep, instead of 7...Nf6, I instead, would've played 7...Nxc3.  Now, I found out that I'd be able to pick up 3 pawns, but it's likely that I would've missed that and been down a piece for pawn which is a losing proposition, similar to the game with Mariann towards the end of April, 2016.  I'd then have to be at my best, and that's generally hard to do when you're that far down.