Cognition

“Chemobrain”

It’s real, no doubt about it. Multitasking is more difficult and assimilating new thoughts into memory can be challenging; it’s like a short-term brain short.  In addition, accessing previous knowledge or accessing words can be more problematic. I liken it to having a slow computer CPU; the information is there, but it takes more time to access.

A method to help assimilate information is to adopt active listening techniques such as taking notes while you are having a discussion. In other words, employ several information gathering techniques at one time (ie aural, visual methods), rely less on being passive (ie watching television or just listening), and discuss a topic by asking questions to help clarify your understanding and better absorb the information.

I’ve also realized my spontaneous critical thinking or “thinking on the fly” has been negatively impacted. If you have an important meeting, ask for an agenda or ask which topics will be discussed beforehand so you can intelligently think through and formulate your questions and answers in preparation for your meeting..

Recommendations

• Practice the active listening techniques described above. 

• Keep lists; use your iPhone calendar tasks and reminders to jog your memory.

• Keep a regular schedule to reinforce patterns and thus memory as well.

• If you’re taking multiple medications use a pill organizer so you don’t forget or double take your meds.

• Play stimulating Word games ie crosswords, Wordle etc., Brain games ie Lumosity etc. The jury is still out whether these exercises makes a difference, but it can’t hurt.

• Exercise gets the blood moving and may help with, if nothing else calming your mind and help you better.

Sleep Issues

I tend to have difficulty, not so much with falling asleep, but with waking up after a few hours. I am sometimes awake for several hours before falling asleep again. My Pulmonologist had a number of recommendations, which are included below.

Recommendations

• Plan to sleep 8 hours; go to bed late if need be (ie 11:30 pm), then rise and get up at 8 am.

• Avoid exposure to “blue light” activities within 2 hours of bedtime. It stimulates the brain to remain awake. That includes most electronic devices.

• Melatonin can help; take a 1mg tablet 2 hours before going to bed.

• Do something calming before going to bed (read a book, listen to soft music). Don’t do anything stimulating.

• Get into the habit of doing something meditative before turning off the light each night. Walking through the Rosary, or counting sheep etc. 

• Listening to a sleep training Podcast like “Nothing Much Happens” each night to help train your brain and turn off the running “commentary” we all seem to have going around our brains these days. 

• If you wake up in the early am, don’t use your iPhone, watch TV, or do anything generating “blue light.” Instead meditate, go through the rosary,  count sheep etc. Bore yourself back to sleep. 

• If you awaken again or use the facilities, and you are listening to a sleep training Podcasts, turn it back on and relisten to the story you heard before going to sleep

• You are retraining your brain to correct itself back into a normal sleep rhythm. It may take several weeks, but use sleep deprivation as a tool.

• Exercise during the day seems to help.

• Get some sunlight during the day, especially late afternoon sun, to reinforce the day/night brain chemistry.

• Avoid caffeine after 2 pm.

• Lavender aromatherapy enhances relaxation and sleepiness.

• Camomile tea can be relaxing.

• Some foods may help induce sleep; turkey, warm milk etc. 

• If really needed there are prescription sleep medications or periodically a benzodiazepine such as Ativan. Unfortunately none of these medications correct sleep cycle issues.