Entries Tagged 'Haiti' ↓

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 32 of 52.

Note: Turns out Matt Walker’s book Why We Sleep isn’t so excellent after all, contrary to what I said in this entry when I posted it on 14 August 2021. In November 2019, Moscow-based independent researcher Alexey Guzey, who has a background in economics and math, posted a devastating critique of Walker’s bestseller, which Guzey put together across two months (and updated most recently in April 2021). I regret the blunder, and highly recommend checking out Guzey’s critique.

This post continues last week’s. That entry covers how when I was younger, suggestions for good sleep seemed few and far between, and psychiatry provided no help — in fact, the conventional mental health industry just made things worse, as in this very sad story, published Friday and written by a third-generation Chinese-Malaysian woman living in Kuala Lumpur: after Grace Tan developed insomnia brought on by understandable worries over her right eye’s inflammation, the prescription of twelve different sleep and other psychotropic drugs in a single year, including recommended force-feeding of pills, disabled her, a multilingual translator, world-traveler, and marathon-runner, to the point she’s now diabetic, jobless, and bedridden. There are better ways; perhaps we could pursue them.

Here in the United States, people — even many nominally “progressive,” thinking of themselves as imbued with correct politics — thump their chests and insist they’re fiercely independent rugged individualists who don’t care what others think or feel, but clear-eyed observation is enough to show that they’re, or we’re, stuck in comfort zones and at the mercy of predatory employers, landlords, politicians, and the rest; what’s more, the apotheosis of creating wealth for the wealthy (“work”) maintains a fearful climate in which USians, scared of what bosses think, don’t address their problems aloud, and instead, Gollum-like, quietly recast them as unique and innate specialnesses. The reality is, some 20% of USians take psychiatric drugs (estimates vary), so whatever the particular demons — opioids, alcohol, gambling, the list goes on — it’s likely neighbors and friends are in the same or a similar storm. Rather than die by keeping romanticized pain secret in order to uphold fake pride, let’s learn to enjoy strengthening ourselves, together.

Last week, I advised developing three skills for falling asleep: two related to mindset, and one, the information that’s helped me most with falling asleep, related to lighting. Now I’ll continue with a grab-bag of additional sleep suggestions, mostly revolving around falling asleep, but still touching on staying asleep and waking up promptly. After that, two very quick news blasts on Haiti and Serbia.

Ya gotta knows how to doze

Lighting, extra. I discussed lighting and sleep in my 6 August ’21 post, but since then, I chanced across something neat on the topic. SF writer and amateur astronomer Jerry Oltion’s science column in the May/June 2021 issue of The Magazine of Fantasy & Science Fiction covers, in a quick six pages titled Let there be light, the history of humanity’s lighting inventions. He starts with the naked eye and proto-humans gaining control over fire an estimated million years ago. Oltion then blazes through (see what I did there) the subsequent history: torches, animal fat lamps, vegetable fat lamps, the central draft fixed oil lamp in 1780 and the hunting of whales for it, candles (including some using beeswax and then paraffin), gas lighting in the 19th century, incandescent electrical bulbs, fluorescents, phosphorescent coating, sodium vapor streetlights, electroluminescence and various light emitting diodes (LEDs), and predicted future improvements to LED technology. There’s no tip in his text directly tied to falling asleep, but I think Oltion’s article is a handy, compact overview to have around on the subject for anyone wanting to delve in deeper.

Ban caffeine. I don’t mean governments should ban caffeine necessarily (although they have before, and the FDA and US state governments have called or made caffeinated alcoholic drinks, blackouts in a can, illegal), but rather, you should ban caffeine from your own life — save for emergency use. Using a dramatic term like ban in my head helps me stay on the no-caffeine wagon. The very first posts to this blog, nearly thirteen years in the past (see here and here), focused on my trying to quit caffeine after admitting my life was to a great extent controlled by the stupid chemical. Really, it took me a decade of on-again, off-again to cut it out permanently! I basically never have caffeine nowadays. Imagine you’ve never had caffeine before. You’re at a baseline level of wakefulness as a result, assuming all else is equal. Now you have coffee. This is great! Enhanced energy is yours. You keep downing coffee each morning. After several mornings of this, you’re dependent: in the morning, prior to caffeinating, you feel miserable from withdrawal. Caffeinating no longer even brings benefits; merely deceptive pleasure that’s actually from just removing the withdrawal. That’s a theory of caffeine-researching scientists in a May 2008 New York magazine article, and it holds true in my experience. The journalist summarizes the scientists: for habitual users, the “positive feelings we associate with drinking coffee don’t represent a net gain in energy or alertness; they’re really the result of withdrawal maintenance.”

From what I’ve seen, only rarely using caffeine brings three amazing boons. First, you can keep some around for an emergency situation, or maybe for something like a job interview where you need to appear peppy. You can sip the caffeine once, reap real benefits, then immediately quit it again without suffering withdrawal. Second, whenever you wake up, you’re instantly ready to go without having to toddle to the beverage and drink it for permission to start your day. Third, cutting out caffeine helps tremendously with falling asleep. The New York article quotes psych professor and coffee researcher Laura Juliano: “You have people drinking caffeine all day and taking sleeping pills at night.” That’s madness! The article also quotes the director of a sleep lab, Charles Pollak: “We routinely ask patients who are insomniacs to discontinue the use of caffeine, or reduce it” But I say quit it entirely. It’s a physiological stressor, contributing hugely to the total amount of stress paralyzing whole populations. Consider that, maybe, you’re not a born failure with a broken brain; it’s pouring corporate sugar-caffeine junk down your throat daily that has a harmful effect on your mental state.

Yet there’s one barrier I haven’t been able to talk people trying to quit it through. Namely, they quit caffeine, then notice no improvement in their sleep problems, and then use that as proof that caffeine-drinking or lack thereof is irrelevant to their issues. They begin drinking it again (like I did during a decade of struggle). So once more: imagine. You’re onboard with Captain Kirk & co., flying through a gaseous planet’s unruly atmosphere. The Enterprise is struggling with five lightning bolt-crazed nimbus clouds, four tornadoes, three hurricanes, two dust devils, and a partridge doing LSD. Despite the dire situation, Spock, in the science officer seat, manages to take out one of the five nimbus clouds with a mighty volley of technobabble. “We’re down to four nimbus clouds, but it’s not any better,” Chekov complains. Then Kirk makes an astonishing decision. He says, “I can’t tell much difference either” — he raises an executive forefinger — “Spock, bring the fifth nimbus cloud back.” Spock narrows his famous brows. “Captain, I find your order illogical.” Kirk shrugs and says, “What is truth?” Surely now Uhura must lay down the law: In the quest to remove difficulties, fewer problems are better for the Enterprise than more, so regardless of the men’s foggy perceptions, there’s no good reason to resurrect the dangerous cloud. Don’t give up after overcoming just one threat; before it’s smooth sailing, the journeyers have to eliminate most or all of the weather hazards. In other words, to improve your sleep, you have to overcome multiple factors — caffeine, glowing screens, tobacco use, lack of exercise, ignoring routines and rhythms, and on and on — before noticing improvement and succeeding.

No more nicotine. Another stimulant to eliminate. As Madness Radio host Will Hall likes to point out, humans have been altering their states forever: it’s a major part of life and presumably always will be. So I don’t mean to be a prude. But coffin-nails should be for special occasions, if at all, and certainly abandoning your natural energy rhythms for cigarette boosts is a bad move. Anarchists buying corporate poison … shaking my damn head.

Avoid alcohol. A depressant to eliminate. To quote from the appendix of Dr Matt Walker’s excellent book Why We Sleep: “Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep […] Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.” Again, I find alcohol to be a special occasion thing. It does help me loosen up and play guitar better, especially around other musicians, yet the long-term solution to that is to figure out how not to be so stiff emotionally in the first place. When I go months and months without alcohol, I perform better in life overall, including for falling asleep.

Herbal tea to the rescue. To replace caffeine at coffeeshops, or “decaf” coffee which still has a bit of caffeine in it, order herbal tea. It’s caffeine free. There’s a variety of tasty types that offer a range of benefits for different ailments. Some herbal teas induce sleep, so they’re good to add to wind-down rituals. For that, I like Yogi Tea’s soothing caramel bedtime tea and Traditional Medicinals’ Nighty Night Extra.

Miss large meals and beverages late at night. A long-time practice of athletes. To stabilize sugar levels after the fast of sleep, have a little protein immediately upon waking and immediately before bed (almonds work for me). Following morning exercise, eat a huge meal, then taper the portion sizes down as the day progresses. Digesting large meals during sleep distracts the body from, well, sleeping. Too many fluids = gotta pee. However, if it’s really hot, be sure to drink enough water to protect against heat exhaustion and other heat hazards. With the conventional mental health system focusing on Are you still taking your meds? it might seem strange to emphasize so strongly what food and beverages we ingest and digest. But think about it. With arms and legs like rays off to the sides, the gastrointestinal tract is centrally located in the body, suggesting its central importance. The thermic effect of digestion burns lots of calories, i.e., the body expends massive energy on digestion, because it’s crucial. You are what you eat.

Stick to a schedule. Go to sleep and get up at the same time every day, seven days a week. Otherwise, it’s like giving yourself jet lag. Monday through Thursday, you’re in a particular city; then you stay up on the weekend, as if flying to a different time zone. The weekend woefully ends, and it’s back to the first city, or maybe even off to a third time zone. No wonder people feel like garbage. When I’m arising at the same time each day, if one night I have to stay up late, then even if I procure only three or four hours of sleep total, I still manage to wake up and drag myself (without drinking caffeine!) to wherever on time. Walker says in his book’s appendix that sticking to a sleep schedule, to the point of setting an alarm if necessary for initiating wind-down, is his single most important tip.

Exercise, cardiovascular exercise in the mornings, do it. Professional athletes aside, don’t exercise hard in the evenings, as the energy can keep you up. In contrast, morning cardio, in my experience, is great for stabilizing someone and their sleep schedule. I like running, but some like swimming, others bicycling. In the past few months, I’ve been learning to jump rope, which is time-saving compared with distance running.

Cool temperature in the bedroom. Global warming heat-domes and wildfires don’t help, but if you can, keep your bedroom slightly cool, for instance by sleeping nude or nearly nude, perhaps with sweat-absorbing bamboo sheets (cooler than cotton). Also bamboo pillows and bamboo mattress protector. The ones linked are the ones I use and like.

Hot bath with magnesium flakes before bed. A warm bath is obviously relaxing, including for muscles and sinew. A bath slows you down, necessary preparation for entering and engaging in that enormous eight-hour task of sleeping, one-third of your life, take it seriously. Moving out of the bath means stepping into cold air, and that sudden temperature drop assists with inducing sleepiness (just like the cool temperature in the bedroom). Magnesium flakes are friggin’ expensive, but putting them in the bathwater will help with relaxation, muscle recovery following exercise, and falling asleep. Topical magnesium lotion for massage, same thing. I hear from my awesome primary care physician that there’s a lot more to the magnesium stuff; I just haven’t read much about it yet.

Sleep at night, not during the day. I try to always avoid napping. If I get little sleep on a night, I’ll still drive myself to endure till the next sundown, to keep my sleep schedule intact. That’s served me well. Some cultures have siestas; and admittedly, brief naps can be nice. Elders tend to nap because as people age, bodies apparently produce less melatonin, resulting in trouble with falling asleep, something Walker goes into in great detail about in his book (along with the connection between sleep loss and dementia). In the Why We Sleep appendix, Walker says not to nap after 3 p.m. Stay diurnal. Working at night especially wreaks havoc on humans. One of my favorite bands, R.E.M., conveys the hell of nightshift work in their fantastic 1998 song Daysleeper (“I see today with a newsprint fray / My night is colored headache gray / Don’t wake me …”).

Don’t lie in bed awake if you can’t fall asleep. There are two biological systems governing sleepiness that operate independently of each other. One is our circadian rhythm, where, a little like a sine wave graphed across time, you involuntarily have more or less energy in cycles throughout the day. For instance, it’s well known that people have a slump in the early afternoon (when siestas are generally scheduled in some countries). Similarly, people sometimes get second-wind energy boosts if they stay up super late, as their rhythm fluctuates. Distinct from these circadian waves is adenosine. It’s the “sleep pressure” molecule that simply accumulates in the brain the longer we go without sleep, making us tireder and tireder as time goes on, a positive linear slope, until we finally collapse. Thus, getting in bed for sleep right when your circadian rhythm starts supplying you with a natural energy boost might prevent you from falling asleep. Lying there for hours won’t help; it’ll make you only more anxious about sleep. So get up, keep the LEDs and loud music off, and do something simple like sit in a warm bath reading something not too thought-provoking. The adenosine will add up, and the circadian crest will eventually turn toward a trough, and you’ll be ready for nighty-night. Even fungi and cyanobacteria have circadian rhythms; you can’t fight millions of years of Nature’s rhythms, so learn them and work with them. For instance, I believe there are distinct names for the various cycles in a human’s daily circadian rhythm. I don’t yet know the names; learning them would be a good first step toward being able to identify which precise phase I’m in as I go throughout my days and nights.

Sleep position. When I was very little, I decided to sleep on my back. I reasoned that if I slept face down, the additional weight from my body would push my heart to beat faster, tiring it out sooner and leading to an earlier death. For some reason I don’t remember, I didn’t consider sleeping on my side, maybe because I found it uncomfortable. Fast forward to my thirties, when now I snore some. The medical industry would want to throw a CPAP (Continuous Positive Airway Pressure) machine at me (pictured) to combat the apnea/snoring, which is literally gasping for air. That gasping seriously disrupts sleep quality and in very bad cases, it can even kill people in the night. See for instance Star Wars actress Carrie Fisher, diagnosed with bipolar disorder, for whom — in addition to cocaine, alcohol, and other drugs — sleep apnea was a contributing cause of her 2017 death. Well, you know me, I want solutions to increase, not decrease, autonomy. I learned that relative to sleeping on your back, side-sleeping, especially with your head propped up by a big pillow and a hand or two, increases airflow. You want to sleep on your left side because, among other reasons, your small intestine empties to the left, meaning if you sleep on your right side, you’re asking your digestive tract to work uphill for eight hours. I started sleeping on my left side. My sleep quality increased dramatically — I was far more rested the next days — and a co-sleeper confirmed the snoring decreased significantly, enough so she wasn’t bothered. But then I had another problem! My left arm felt tingly during the days, asleep along the left side and left pinky, some sort of odd nerve problem. Via online forums, I learned this is actually a common complaint people have when they start side-sleeping. Maybe the additional body weight newly pressing down on the left side all night long? I asked a sleep doctor about it and predictably, the professional knew not a damn thing. Like a knee hit with a hammer, the doc just spat out predictable responses to whatever I said, no better than if I’d simply searched WebMD.com. Anyway, after an MRI ruled out certain serious worries, I had a nerve test done, where they stuck needles into my left arm and sent electrical jolts into it to move my fingers, just like how in ordinary life, the brain sends electrical jolts to do the same. It was pretty cool! This neurology test identified the problem as originating in my left elbow. So, they narrowed it down. I then adjusted how I splay my arms as I’m falling asleep. I continue putting my right hand sandwiched between the pillow and my head, raising my airway. But I stick my left arm out in such a way as to keep pressure off the elbow. That approach reduced the tingly, arm-asleep issue somewhat. Yet during the night, I sometimes move my arms around involuntarily, meaning it’s unpredictable how much pressure the left arm will get and how much it’ll tingle the following day. The neurologist also gave me a pad to wear around my left elbow during sleep, but I haven’t experimented with it yet, my bad. I do hypothesize that perhaps the whole problem is due to being slightly overweight, and that fixing that by continuing to taper off the psych drugs would help restore normal sleep, maybe making the left arm issue less of a deal somehow? We’ll see.

Sounds like bedtime. Some find that playing white noise or other soothing sounds helps them fall asleep. It can smooth out the random jarring sounds from the outside world, like dogs barking or cars backfiring or, heaven forbid, gunshots, screaming, etc. Luckily, I tend to automatically tune out urban noise, at least here in Seattle, when falling asleep. I know some people find success with earplugs. I used to co-sleep with someone who played ocean sounds when falling asleep, and it was nice because I started associating the ocean sounds with her. That was years ago. Experiment to find whatever works…

Use the bed for only sleep and…? If you read advice on sleep, there’s a standard phrase advising readers to use the bed for only sleep and sex. The idea is that mentally associating the bed with non-sleep activities makes it more difficult to fall and stay asleep. But why use the bed for sex, then, since sex isn’t sleep? I asked a sleep doctor the question once, many years ago. He admitted there’s no reason other than convenience. So ideally, partners or someone engaging in solo-sex would use a separate location (such as another bed if there’s one available, or more creative ideas), keeping the sleep-bed dedicated to just that one purpose. Many will read for prolonged durations in bed, but that can be problematic, associating the bed with mental effort instead of with chilling and slowing down. This also means leave your glowing gadgets out of the bedroom. Remember, sleep is a major component of your life, so it makes sense to have an area dedicated exclusively to it.

Run away from psychiatrists. Getting hooked on sleep-inducing psychopharmaceuticals is, well, a bad idea, as Grace Tan’s story linked in this post’s first paragraph illustrates. Scary articles about bizarre Ambien behavior pop up regularly. If I use an anti-anxiety benzodiazepine to aid in falling asleep, the next day my mind usually feels fragmented, like all the pieces of memory and emotion from the previous day haven’t been sorted by sleep, giving me no fresh start. A little melatonin is not too bad to take sometimes, especially to cope with unavoidable problems like jet lag. It’s a naturally occuring endogenous hormone. But if you’re doing well with sleep overall, a mere two or three milligrams of melatonin in rare instances is definitely enough — I’ve seen melatonin for sale in stores in single pills of 10 milligrams each, which is crazy excessive, and I can picture people sadly taking it daily after drinking corporate sugar-caffeine all hours.

In Why We Sleep, Walker writes in chapter 14:

“Results, which have now been replicated in numerous clinical studies around the globe, demonstrate that [cognitive-behavioral therapy for insomnia] is more effective than sleeping pills in addressing numerous problematic aspects of sleep for insomnia sufferers. [The therapy] consistently helps people fall asleep faster at night, sleep longer, and obtain superior sleep quality […] More importantly, the benefits of [the therapy] persist long term, even after patients stop working with their sleep therapist. This sustainability stands in stark contrast to the punch of rebound insomnia that individuals experience following the cessation of sleeping pills. So powerful is the evidence favoring [the therapy] over sleeping pills for improved sleep across all levels, and so limited or nonexistent are the safety risks associated with [the therapy] (unlike sleeping pills), that in 2016, the American College of Physicians made a landmark recommendation […] Published in the prestigious journal Annals of Internal Medicine, the conclusion from this comprehensive evaluation of all existing data was this: [cognitive-behavioral therapy for insomnia] must be used as the first-line treatment for all individuals with chronic insomnia, not sleeping pills.”

Ergo, the funny little men in white coats aren’t the answer, as the popular two-minute novelty song from 1966, embedded below and created by one-hit wonder Napoleon XIV, hints (“the funny farm where life is beautiful all the time…”):

Cognitive-behavioral therapy for insomnia strives to alter basic behaviors and beliefs around sleep. I’m not sure individuals actually need such therapists, though. Therapists can get their clients confined in mental hospitals or hooked on drugs. Maybe just read this post, or Walker’s book, or similar, and implement the ideas yourself? You likely gain more confidence and autonomy that way, anyhow.

Wind-down ritual. It’s good to have a soothing evening ritual that you do daily to slow down and prepare for bed. Mine basically involves checking in with my logbook followed by a hot bath with herbal tea. I’ll read something non-challenging while bathing, to take my mind off things. Nowadays, as night approaches, I really look forward to my wind-down ritual.

Variety, spice, life. Some things I recommend might not work for you; your mileage may vary. For instance, sleepers seem to differ greatly when it comes to napping or preferences for soothing fall-asleep sounds.

Horror stories. Matt Walker’s book Why We Sleep is packed with terrifying facts about just how badly living short on sleep screws up your physical health, your mental health, and your performance on tasks, including intellectual and creative ones. Consider the harm bad sleep inflicts on physical health (chapter eight in his book): scientists conducted

“carefully controlled experiments with healthy adults who had no existing signs of diabetes or issues with blood sugar. In the first of these studies, participants were limited to sleeping four hours a night for just six nights. By the end of that week, these (formerly healthy) participants were 40 percent less effective at absorbing a standard dose of glucose, compared to when they were fully rested. To give you a sense of what that means, if the researchers showed those blood sugar readings to an unwitting family doctor, the GP would immediately classify that individual as being pre-diabetic. They would start a rapid intervention program to prevent the development of irreversible type 2 diabetes. Numerous scientific laboratories around the world have replicated this alarming effect of short sleep, some with even less aggressive reductions in sleep amount.”

Or the harm bad sleep inflicts on mental performance: “Sleep six hours or less and you are short-changing the brain of a learning restoration benefit that is normally performed” — a big reason why early school start times impair young learners. Also drowsy-driving car accidents: “This coming week,” Walker writes, “more than 2 million people in the US will fall asleep while driving their motor vehicle”, usually micro-sleeps, such that per car, “there is now a one-ton missile travelling at 65 miles per hour, and no one is in control” even if only briefly. He adds, “Shamefully, governments of most developed countries spend less than 1 percent of their budget educating the public on the dangers of drowsy-driving relative to what they invest in combating drunk driving.”

At the end of the book, Walker concludes:

Within the space of a mere hundred years, human beings have abandoned their biologically mandated need for adequate sleep — one that evolution spent 3,400,000 years perfecting in service of life-support functions. [… This] is having a clear [negative] impact on our health, our life expectancy, our safety, our productivity, and the education of our children. This silent sleep loss epidemic is one of the new public health challenges we face […] a radical shift in our personal, cultural, professional, and societal appreciation of sleep must occur. I believe it is time for us to reclaim our right to a full night of sleep, without embarrassment or the damaging stigma of laziness. In doing so, we can be reunited with that most powerful elixir of wellness and vitality […] Then we may remember what it feels like to be truly awake

Good news. If you prioritize sleep, you now have a secret weapon. You’re no longer a sleep-machismo type, self-sabotaging by needlessly burning the candle at both ends and bragging about how few hours you sleep. Instead, you’re stronger and healthier, more attractive, more productive, and more creative! Walker makes up a fictional advertisement for sleep:

Amazing breakthrough! Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious. Are you interested?

“The ad,” he explains, describes “the proven benefits of a full night of sleep.” Imagine doctors putting that on a prescription pad!

Brick by brick. If this all feels overwhelming, simply pick one bullet-point to experiment with and implement in your life. Baby steps. It’s better to spend a month mastering a single improvement than it is to not do anything or try to do everything at once and fail. And remember, if you implement simply one little thing, you, like Chekov and Kirk, might not notice improvement. You just have to keep going, adding more bullet-points until you finally do succeed. Good luck!

News blasts: Haiti and Serbia

Haiti. My posts two weeks ago and last week discussed the assassination of tyrannical Haitian president Jovenel Moïse just a little over a month back. As recently as June, intense gang violence in the capital city was displacing thousands and contributing to buildings being burned down and to rape. The assassination then added more instability in a place already suffering from famine. Now, on Saturday morning, a 7.2-magnitude earthquake struck western Haiti. The prime minister Dr Ariel Henry said on Twitter the Haitian government will declare a state of emergency. While the earthquake this morning, because of its location, isn’t as devastating as the 7.0-magnitude earthquake in 2010 that destroyed critical infrastructure and killed hundreds of thousands, today’s disaster has killed hundreds so far and significantly adds to the chaos in the country. On August 2, the UN Security Council said the possibility of a peacekeeping mission in Haiti has been formally raised; this morning’s earthquake increases the odds that will happen, I suspect. I’ll continue news-blasting about the unsolved assassination next week.

Update Sunday August 15: More than 700 deaths in Haiti due to the earthquake now, according to the Haitian civil protection office, which also notes nearly 3,000 injured and nearly 7,000 homeless. The tropical storm Grace is hitting the country, too, with heavy rains forecast for Monday, further complicating relief efforts. The United Nations Office for the Coordination of Humanitarian Affairs states in a 3-page PDF report from today that the “quake could not have come at worst time for Haiti, which is still reeling from the assassination of President Jovenel Moïse on 7 July and escalating gang violence which has resulted in the internal displacement of around 19,000 people in the country’s southern peninsula, greatly worsening an already precarious humanitarian situation, with some 4.4 million in need of humanitarian assistance prior to the quake.” The report also says their Emergency Operations Centre “has been fully activated and search-and-rescue operations are ongoing with support from international partners. Preliminary assessments are being carried out under the leadership of national authorities, but it will likely take days, if not weeks, to fully assess the scale of damages and humanitarian needs.” The most urgent humanitarian needs are likely to be for medical assistance, water, sanitation, and hygiene. Here are photos from the earthquake compiled by NPR.

Badassery in Serbia. Yesterday the AFP published this fun article: Cave hermit gets COVID-19 vaccine, urges others to follow. Below, I embed a photo from the article and the 90-second video the AFP posted on twitter.

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This blog post, Skills for falling asleep, 2 of 2; news blasts for Haiti and Serbia by Douglas Lucas, is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License (human-readable summary of license). The license is based on the work at this URL: https://douglaslucas.com/blog/2021/08/14/fall-asleep-skills2-haiti. You can view the full license (the legal code aka the legalese) here. For learning more about Creative Commons, I suggest reading this article and the Creative Commons Frequently Asked Questions. Seeking permissions beyond the scope of this license, or want to correspond with me about this post one on one? Email me: dal@riseup.net.

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 32 of 52. Note: Turns out Matt Walker’s book Why We Sleep isn’t so...

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 31 of 52.

Note: Turns out Matt Walker’s book Why We Sleep isn’t so excellent after all, contrary to what I said in this entry when I posted it on 6 August 2021. In November 2019, Moscow-based independent researcher Alexey Guzey, who has a background in economics and math, posted a devastating critique of Walker’s bestseller, which Guzey put together across two months (and updated most recently in April 2021). I regret the blunder, and highly recommend checking out Guzey’s critique.

From my teens until my early thirties, the whole ordeal of trying to fall asleep was a nightmare for me. I was frequently late for high school; a gruff principal, patrolling the hallways, would bark “Why are we late!” at me as I dragged myself into the prison-like building. I never had an answer for him. Subsequently, paid-jobs were a challenge back then too, as a result of the sleep problem. Psychiatrists generally said there was little to nothing I could do about it, besides swallow their pills and pay their bills. Many people, not just psychiatrists, told me I was defective and needed to get on federal disability. There seemed to be no answers anywhere.

Later I learned a lack of skills was a common issue among prep-school graduates. I think the private K-12 idea was that youth needed to be taught to decline Latin nouns in all five declensions (poeta, poetae, poetae, poetam …), but the very stuff making up much of life — cooking, cleaning, and or even readying to fall asleep — didn’t need to be taught. Instead, it was to be dispatched by paid caregivers in the shadows, so the soon-to-be adult aristocrats, for their careers, could rearrange paperwork abstractions for banks or thinktanks or their parents’ businesses. Though I use the words tips and suggestions below, I really mean skills, abilities people have to learn or figure out; humans aren’t born knowing these things, so if they aren’t taught them and are too short on time or too weakened by corporate destruction to discover them for themselves…

As regular readers of this blog (or my twitter feed) know, across the last six or so years, I’ve intensely studied various health topics and dramatically changed my health practices accordingly. Nowadays, I’m able to fall asleep fine and get up regularly at, say, 5 a.m. or 6 a.m., to go jogging and then work public school substituting assignments lasting a month or more. Just this past workweek, I had to stay up till 4 a.m. creating detailed lesson plans — a requirement for a course I’m taking to get certified in teaching English to speakers of other tongues — yet after finishing, I was able to nab three, four hours of sleep and still trust myself to wake up in time to start, at 9 a.m., teaching the language learners from around the globe with the instructor watching, grading my performance. Clearly I’ve figured out some things about sleep.

I wish I’d learned these sleep skills earlier in life — as many do, especially those with strong employment histories — so in case others haven’t yet, below I provide tips for falling asleep. I don’t directly address the challenges of staying asleep or waking up promptly, though my suggestions will also aid individuals struggling with those two issues. I should note this post is written from the perspective of a single guy in his mid-life. I’ve occasionally had noisy roommates nearby, or partners with whom I’ve co-slept, but I can’t tell you the first thing about what it’s like to simultaneously deal with sleep and an infant, or other parenting circumstances.

Below I discuss three skills for improving sleep, especially falling asleep; next week I’ll finish up with additional ones. After the three sleep-improving suggestions, I’ll provide a news blast for the assassination in Haiti.

How to catch Zs with ease: three ideas

Recognize sleep’s importance. Imagine you spend a third of your life practicing the saxophone. Every day, for approximately eight hours total, you play scales and arpeggios, rehearse great saxophone songs, improve your sight-reading, learn how to repair the instrument, and more. Then a wild jerk appears and jabs his finger at you, saying, “If you dedicate a third of your lifespan to the saxophone, you should simply ignore the details and let whatever happens happen.” Obviously, the dude’s line of thought is ridiculous. Becoming an excellent saxophonist requires developing many different skills, planning and carrying out practice regimens, identifying and pursuing specific artistic goals, and so on. Ignore all that and your saxophone dream is over. Yet people with trouble sleeping often treat their problem the exact same way as the jerk. I did; confronting the challenge was too overwhelming: I was so far behind my peers that it was easier to make up postmodern reasons for why falling asleep well supposedly wasn’t worth worrying about (and I didn’t understand it was a skill I could study and develop). Almost everyone on Earth is going to spend a gigantic chunk of their lifetime asleep, maybe even a third of it, plus the time spent arranging sleep. So, sleeping is one of the biggest components of being alive. Therefore treat it as such, respectfully: read about sleep, experiment with different sleep practices, talk with friends about sleep, etc. Educate yourself on the topic.

To get good sleep, you have to fight for it (gently) every single day. Embedded immediately below is a 23-minute youtube video titled “Good Sleep — A Key to Good Mental Health: Ideas of a Former Therapist” by Daniel Mackler. The video has lots of helpful tips for good sleep, particularly in terms of mental health and psychosis. I really recommend watching it. The best concept I personally took away from the video is his idea that daily, you have to pour effort into ensuring you’ll get good sleep that night. He puts it like this: “The conscious part of me has a job, has a responsibility to set up my life so that I can sleep well.” To put it my own terms, each day, including each evening, the world will conspire to keep you up late or to otherwise ruin your sleep. For example, friends/family/telemarketers/spammers will call or message, enticing you to stay up and talk instead of winding down for bed. Capitalism will insist that resting is weak and that strength is burning the candle at both ends, as with the leech (“middleman”) company Fiverr’s advertisement from New York City subway cars, pictured above. Frightening or distracting noise might pollute your environment, preventing you from calming down for sleep. If you don’t battle these things daily, if you just ignore it all and let whatever happens happen, the myriad enemies of good sleep will completely take over. You have to battle for your sleep; for instance, by the late afternoon, start thinking ahead about how to ensure you’ll get enough good sleep that night.

Lighting and glowing screens. Cutting out light, especially glowing screens, as the night approaches has been the single biggest improvement for my sleep — ever. Quoting from chapter thirteen of the excellent book Why We Sleep by neuroscientist Dr. Matthew Walker:

“Before Edison, and before gas and oil lamps, the setting sun would take with it […] daylight from our eyes, sensed by the twenty-four-hour [circadian] clock within the brain […] tiredness, followed by sleep, would normally occur several hours after dusk across our human collective. Electric light put an end to this natural order of things. It redefined the meaning of midnight for generations thereafter. Artificial evening light, even that of modest strength […] will fool your [brain’s] suprachiasmatic nucleus into believing the sun has not yet set […] Sleep in modern humans is delayed from taking off the evening runway, which would naturally occur somewhere between eight and ten p.m., just as we observe in hunter-gatherer tribes. Artificial light in modern society […] tricks us into believing night is still day […] Artificial evening and nighttime light can therefore mimic sleep-onset insomnia — the inability to fall asleep within twenty-five minutes. By delaying the release of melatonin, artificial evening light makes it considerably less likely that you’ll be able to fall asleep at a reasonable time […] Just when things looked as bad as they could get for the suprachiasmatic nucleus with incandescent lamps, a new invention in 1997 made the situation far worse: blue light-emitting diodes, or blue LEDs […] evening blue LED light has a more harmful impact on human nighttime melatonin suppression than the warm, yellow light from old incandescent bulbs, even when their lux intensities are matched [… humans] stare at LED-powered laptop screens, smartphones, and tablets each night, sometimes for many hours, often with these devices just feet or even inches away from our retinas […] It has a very real impact on your melatonin release, and thus ability to time the onset of sleep [… in a study,] Compared to reading a printed book, reading on an iPad [glowing screen] suppressed [sleep-inducing] melatonin release by over 50 percent at night. […] iPad reading delayed the rise of melatonin by up to three hours […] Unsurprisingly, individuals took longer to fall asleep after iPad reading relative to print-copy reading […] individuals lost significant amounts of REM sleep following iPad reading […] the research subjects felt less rested and sleepier throughout the day following iPad use at night [… also there was] a lingering aftereffect, with participants suffering a ninety-minute lag in their evening rising melatonin levels for several days after iPad use ceased — almost like a digital hangover effect.

Emphasis added

Occasionally people say “dark mode”-type settings on digital devices help, but I doubt they help very much, since the problem existed severely enough with mere incandescent bulbs prior to 1997 and the invention of blue LED light. And it’s an option provided by the foxes who are guarding the henhouse.

Ideally, as the evening ends and night arrives, I shut off all glowing screens — hopefully around 8 p.m. — though sometimes paid or unpaid work requirements interfere. I use either natural light from windows, and/or soft warm yellow light from incandescent bulbs, to conduct my night-time routine (e.g., reading a non-challenging book in the bathtub prior to bed). As soon as I can, I turn off those incandescent bulbs, too. I make my bedroom as pitch-black as possible. And, right before bed, I don’t take one last quick look at my email: even a few seconds of that artificial glow is enough to falsely tell your brain it’s suddenly daylight.

Recently, when I was visiting Texas, I stayed in a motel room with a smoke detector on the ceiling straight above the pillows. A little green light on that smoke detector glowed all night long above my eyes. So the next day, I obtained duct tape and covered the light up. Elsewhere in the motel room, I used handtowels to block various lights, such as the glowing display on the air-conditioning unit. A pitch-black bedroom helps hugely.

From time to time, I go to one of West Seattle’s beaches in the evening to watch the sunset, which seems to help regulate sleep.

The sun is wonderous, gifting us all life free of charge (yep, everything in life is free), but artificial light pollution, particularly in urban environments, is an under-discussed problem. I really recommend, from Adam Kendall’s blog Ideas for saving the world, the post “Fixing light pollution.” I’ll excerpt it:

I think every street light should have a lid on top of it, so the light doesn’t go up into the sky. I think every building taller than 10 floors should have all their lights turned off from 10pm to 6am every night. I think every building between 5-10 floors should have all their lights turned off from 11pm to 5am. I think every street light except for those at crosswalks and street intersections should be turned off from midnight to 4am every night. I think every household should get four to eight free trees to plant around their house, so that the tree cover blocks household light from escaping into the sky. I think every street should be lined and covered with trees too, to help block the light from escaping into the sky. While doing all of that wouldn’t eliminate all light pollution, it would reduce it by a lot, enough to be able to go to a city park at night and see a night sky filled with stars as if you’re in the wild. Our cities should be lit up at night by the stars in the sky, not our artificial light. Turning cities dark at night would be good for the environment too. Our light pollution is drastically harming the lives of nocturnal species. It effects the migration patterns of birds. Cities are basically dead zones for all non-human species, and as cities continue to grow and take up more land, it’s creating the next great mass extinction period. Also, seeing the night sky is spiritually and mentally beneficial to people, it helps us connect with the earth, it helps us to connect with life and the universe when we’re able to see the night sky.

Next week I’ll continue with my remaining tips for falling asleep; for now, I’ll conclude with a fun, memorable quotation from sleep researcher Dr. William C. Dement: “Sleep is delicious!”

News blast: Assassination of Haitian president

Today’s news blast continues the news blast from last week, which discusses the 7 July ’21 assassination of tyrannical Haitian president Jovenel Moïse. Unless you’re really familiar with this situation, you might consider reading or re-reading last week’s news blast before continuing to my next paragraph. Also, the 4-minute “Start Here: Murder in Haiti” segment from Al Jazeera, embedded below, is useful for catching up on the basics of what happened, though the video is from July 8 and thus quite old, in relative terms.

The day Moïse died (with twelve gunshot wounds and an eyeball gouged out), the United Nations Security Council condemned the assassination and then the next day privately met at their in-NYC-but-not-in-NYC (extraterritorial) headquarters to hear from the representative of Haiti. Don’t you wish we all had a transcript and footage of that opaque meeting?

I wonder how little or how much the United Nations Security Council (which includes such unlovely permanent members as the Chinese government) understands about the assassination — on August 2 (just a few days ago), the Security Council president said:

“the issue of a possible peacekeeping mission in Haiti has formally been raised and discussions are ongoing.  The main concern right now is the safety and security of the United Nations mission currently operating in Haiti.”

On July 8, UN special envoy Helen La Lime told reporters that Haiti made a request for security assistance from the United Nations. That same day YAC.news commented bluntly: “A UN-styled military intervention may be considered, however, the [capital city’s] ongoing gang war that’s displaced 14,700 people make[s] the prospect challeng[ing].”

Seemingly no one among the worldwide public fully understands this assassination for sure, but without knowledge of the setting, nobody can get very far in figuring it out. Agence France-Presse news correspondent Amélie Baron, located in the Haitian capital of Port-au-Prince, describes the context of the country in her passionate 24 July article “Asking the right questions in Haiti.” I’ll excerpt parts of her lengthy, amazing article:

“These days, my phone rings off the hook. “Why was Jovenel Moise assassinated?” […] The country is effectively missing from French history books. Despite listening to hours of lectures about the Napoleonic wars during my time at university in the French city of Nantes, I never heard the names Toussaint Louverture or Jean-Jacques Dessalines — heroes of Haiti’s independence movement against France, the colonial power […] the idyllic beaches of Haiti that were swamped with high-class tourists in the 1970s were no longer featured in tourist guidebooks – while tourism is all the rage in the Dominican Republic […] Because contemporary history cannot be learned in books, I decided to head to Port-au-Prince in February 2005 — my first trip on my own, and my first time out of Europe […] The country is seen as one of the most corrupt in the world […] Today, prisons [in Haiti] are massively overcrowded, full of men who are too poor to pay for a lawyer that could or would even want to take their case. Housed in dire conditions, they wait months, sometimes years to see a judge […] Funnily enough, only in rare cases do people with money end up in prison. They never even get arrested […] Why do some media outlets choose to call Haiti the “poorest country in the northern hemisphere” (debatable) rather than “the first black republic in history,” which is a more lasting and positive truth?

Regarding Haiti and its independence movement which concluded in 1804 and yet is missing from French history books — and history books here in the United States — an intriguing fact is that Bug-Jargal, first published in 1826 and one of the early novels of the late writer Victor Hugo, better known today for his novels The Hunchback of Notre Dame and Les Misérables, is set during the Haitian revolution. There are translations into English, but I’ve never read them (nor the French original).

So who were Moïse’s assassins, and who were the masterminds? Interpol, the United States including the FBI and Homeland Security, Colombia, and the Haitian police have all been investigating. On July 9, White House press secretary Jen Psaki said Haiti requested security and investigative assistance from the United States and claimed “the investigation is being led by Haitian police forces on the ground.” With the reputation the FBI has for overpowering investigations by local and state cops in the US, I find that hard to believe. Haitian police did engage in a firefight with some of the suspected killers on July 8, so I imagine the Haitian cops have been mighty pissed off about the assassination.

Haiti elections minister Mathias Pierre, in a July 10 interview with the Associated Press, said the Haitian police force is weak and under-resourced, and “small troops” are needed from neighboring countries to prevent chaos. In that article the AP journalists write:

“The stunning request for U.S. military support recalled the tumult following Haiti’s last presidential assassination, in 1915, when an angry mob dragged President Vilbrun Guillaume Sam out of the French Embassy and beat him to death. In response, President Woodrow Wilson sent the Marines into Haiti, justifying the American military occupation — which lasted nearly two decades — as a way to avert anarchy.”

The Haitian police identified the suspected gunmen as either 26 or 24 Colombians and two South Floridians originally from Haiti but US citizens: 35-year-old James Solages and 55-year-old Joseph Vincent. Haitian police also said three of the assailants were killed in a shoot-out, but that might have been seven of the assailants; I don’t have the original source material and apparently there’s information discrepancies from the Haitian police anyway. The supplied details of the situation have been unclear and shifting.

That’s enough for today — I need to take my own advice and go to sleep — but next week, I’ll resume news-blasting about the Moïse assassination, including some discussion of Colombian paramilitary groups, the environment from which some of the suspects came. If you want to continue reading about the assassination yourself, I suggest these links: here, here, here, here, here.

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This blog post, Skills for falling asleep, 1 of 2; Haiti news blast, by Douglas Lucas, is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License (human-readable summary of license). The license is based on the work at this URL: https://douglaslucas.com/blog/2021/08/06/fall-asleep-skills1-news-haiti/. You can view the full license (the legal code aka the legalese) here. For learning more about Creative Commons, I suggest reading this article and the Creative Commons Frequently Asked Questions. Seeking permissions beyond the scope of this license, or want to correspond with me about this post one on one? Email me: dal@riseup.net

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 31 of 52. Note: Turns out Matt Walker’s book Why We Sleep isn’t so...

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 30 of 52.

This past week in Washington state, where I live, the governor has recommended people in high transmission areas resume wearing masks for indoor public settings. His change comes along with more news about the novel coronavirus’s highly contagious Delta mutation, and along with the federal government ending the countrywide ban on evictions. Since June 28, the number of new cases in King County, home of Seattle, has quadrupled, according to county public health officer Jeff Duchin in an hour-long July 30 video embedded below. Some Seattle restaurants/bars just started requiring patrons to provide proof of vaccination. In light of all this, here’s a COVID-19 update — including a look at larger, systemic forces at work — followed by news blasts for Haiti and the U.S.

Masks 101 still missing

Many in the United States — typically rightwingers, but not always — see government advice or mandates to mask against the novel coronavirus as tyranny, imposed suddenly, ex nihilio: out of nowhere, without precedent. Such a belief betrays the country’s overall ignorance of history and the wider world.

Imagine someone coming to dinner at your home. Everyone is seated around the table. Diners are passing around a dish of sweet potatoes. One person, holding the dish, sneezes directly into it. The other diners drop their jaws. “Cover your nose when you sneeze!” someone says. But the same person responds by simply coughing into the sweet potatoes. “What the hell?” another diner protests. The sneezer-cougher explains: “It’s my freedom to spread my germs where I want. That’s individual choice. It’s what makes our country great.”

For good reason, it’s a strong social norm to cover your mouth/nose when coughing/sneezing (use your inner elbow, not your palm, since you might soon after touch others with your hand), so the sweet potatoes scenario depicted above is rather unlikely — but masking against COVID-19, a respiratory illness, is the same idea.

Consider too how surgeons mask, to protect against exhaling germs into a patient’s exposed body, and how masking has been used for decades in various countries across the world to guard against spreading contagious respiratory diseases, including Severe Acute Respiratory Syndrome (SARS), a type of coronavirus first identified in 2002. SARS, and headlines about it, proliferated around the globe until the syndrome was contained in 2004. One of the ways it was stopped was — you guessed it — masking. From the article linked in this paragraph:

Japanese wear masks when feeling sick as a courtesy to stop any sneezes from landing on other people […] The SARS outbreak was a “turning point,” for Asia, said Chen Yih-chun, director of the National Taiwan University Hospital Center for Infection Control in Taipei. Before that, she said, Taiwanese saw masks as a stigma marking them as severely ill. “Why we always mention the SARS matter is because during SARS and before that to wear a mask was impossible and patients didn’t want to cooperate,” Chen said […] Japanese had worn them even in the 1950s as a safeguard against rising air pollution, a byproduct of industrialization. Now people who feel just “under the weather” in Japan wear them

I’m surprised how rarely analogies to everyday sneezes and coughs, and how rarely other countries’ histories, have been discussed by those trying to educate USians on coronavirus prevention. Instead, all too often, the commentariat got bogged down in the weeds of complicated scientific studies, partly to demonstrate their fealty to conventional science, which the public has lost a lot of trust in, understandably. It’s great, of course, to talk about whatever interesting topics online. But I think supplying the simple information above would have been more effective than the corporate media obsessing over studies. And still would be.

Scary new study on the Delta mutation

Speaking of scientific studies, the Centers for Disease Control and Prevention (CDC) released a new one Friday that the New York Times reported on the day before.

The scary research says asymptomatic vaccinated individuals are spreading the Delta variant, a more contagious mutation of the novel coronavirus that grows faster in respiratory tracts, and it says Delta is causing symptoms in, and hospitalizing, even vaccinated individuals (“breakthrough” cases, as in the virus ‘breaking through’, or not being stopped by, vaccine-produced antibodies).

Over Twitter, I asked Dr Bob Morris, a Seattle-based epidemiologist, about the new study (who needs to wait around for official interviews and official articles, nowadays?). Dr Morris said the research is important in drawing attention to Delta’s high infectivity, but also that it should be interpreted with caution. The study is titled: “Outbreak of SARS-CoV-2 Infections, Including COVID-19 Vaccine Breakthrough Infections, Associated with Large Public Gatherings — Barnstable County, Massachusetts, July 2021.” In other words, the research focuses on large public gatherings, such as festivals, which cautious individuals have been avoiding for over a year now. Specifically, the study looks at an outbreak precipitated by Provincetown, Massachusetts’ Bear Week (bear as in queer slang for a lover with lots of body hair). That’s tons of people getting together in person to kiss and do additional naughty things, thus passing on the Delta version of the virus.

To say a study should be interpreted carefully isn’t to say the study is irrelevant; after all, plenty of huge public gatherings — superspreader events — are ongoing or upcoming in the United States:

• Happening now, the four-day Lollapalooza music festival in Chicago, 100k people. While concertgoers must present vaccine cards or masks (which they might not actually wear), there’s also an exception for individuals who present a negative test result from the prior 72 hours (which with 100,000 people won’t stop some infected people from attending).
• Happening Aug 6 – Aug 15, the Sturgis Motorcycle Rally in South Dakota, half a million to three quarters of a million attendees expected. No masks, no vaccine proof required.
• More…

Like the missed opportunities in explaining masking, another messaging error has been emphasizing the word “variant.” A variant can be made up of multiple mutations, so the words aren’t interchangeable (and ultimately there are no synonyms). But for popular contexts such as headlines, “variant” sounds neutral, probably harmless, whereas “mutation” has frightening connotations. I recommend using “mutation” frequently when explaining this stuff to everyday non-specialist audiences.

Eviction cruelty

In September 2020, the CDC implemented a countywide ban on residential evictions — but it ends today. The federal House of Representatives didn’t extend the moratorium; the final scene of the drama included a last-ditch effort by Dem legislators being blocked by North Carolina Republican Patrick McHenry. An estimated 15 million-plus tenants in the U.S. are behind on their rent and thus at high risk of getting kicked to the curb. Many of these at-risk tenants are planning to live in their cars, a common thing here in Seattle. However, some local and state governments, including Washington state, maintain their own eviction bans, independent of the federal government, continuing to provide protection against evictions.

The worsening poverty in the United States, and the slow-mo trade economy collapse worldwide, makes me think of teenagers at Seattle Public Schools or teenagers from around the world in Zoom classes I’m currently teaching in. Faced with impossible pressures emanating from the world of biz, they’re resisting quietly by setting boundaries with knowledge-hoarding institutions and credentialing authorities. They don’t ruin their health to show up early, or even on time necessarily, nor do they meekly obey demands that they silence their home environments or do this or that with their computers (factors over which they might not have control anyway). Boomers wail and gnash their teeth, telling each other that their power over trade should be absolute and that such boundary-setting heralds the End Times, but connecting survival to moneytokens and their silly institutions is the real insanity.

It’s sad to live in a world where millions agree: “Don’t have enough moneytokens? No food, clothing, shelter for you! At best, rely on shameful charity. You’re awful!” Sometimes capitalists argue for this system by saying that policies such as a ban on evictions enslave businesspeople. To some extent, as one of the billions of rats running through the maze of capitalism daily, I can sympathize with related concerns: nobody likes bureaucratic paperwork or edicts, when they’re stupid or illogical, and businesspeople have to feed their families too, and don’t necessarily have time to be a therapist/socialworker for particular tenants who disrespectfully and dramatically wreck buildings, which does happen sometimes. But rather than get caught up in myopic, stale metaphors like “It’s a balancing act!” or advocating for the low, low bar of tacking social welfare programs onto a sadistic economic system, I think it’s far better to point out history and the wider world, to indicate possible paths to a better future.

For most of human history, and in civilizations such as the Indus Valley one, trade, biz, exchange — whatever you want to call it — existed, but minimally, relative to today (or that’s my understanding!); it wasn’t considered the epitome of life to which all else must be sacrificed. And more importantly, just look at a child drawing stick figures on a piece of paper, free of charge, and sticking it on the family refrigerator, also free of charge. The kid is motivated to do such things for fun/curiosity, to enjoy drawing, to share social approval with their family, etc. In a world without money, and with a public data commons for arranging details (such as transporting cement long distances), it should be fairly straightforward (versus for instance the sprawling social services industry cursing people as defective and needing drugs) for people to build houses and help those who live in them manage the various equipment (e.g., plumbing), free of charge for the same reasons as the kid drawing on a piece of paper. If you wouldn’t want your children abruptly demanding five dollars and seventy-six cents from you to stick their drawings on the fridge, why do you want adults to do the same for the housing system, plus lifelong debt etc.? A good system would be like: “Oh hey, that’s Latisha, she works on the plumbing around here, she’s awesome!” And Latisha walks up to the house and tells the residents about the cool new wrench she got that helps with fixing pipes. It’s really not that difficult to fathom, it’s similar to volunteering, and again, my understanding is, most humans have lived their entire lives in such a manner. (Guaranteed basic essentials would help the misfits/dissidents survive/thrive without having to pander for popularity.) When people hearing about this scornfully retort That’ll never happen, they’re likely expressing their contempt for multigenerational effort or their inability to withstand criticism for saying challenging things (like advocating for a world without a financial system), which — like a sole individual loudly coming out of the closet — has more power than people typically realize.

Ending the pandemic

To help end the pandemic, I think individuals should get vaccinated (as I did) — the forthcoming University of Washington vaccine, not of mRNA design, likely will be very impressive, too. In the video embedded above, King County public health officer Jeff Duchin says:

“Do vaccines work against Delta? The answer is unequivocally yes. Although there might be a slight drop-off [decrease] in protection, vaccines offer excellent protection against Delta, particularly against serious infections, hospitalization, and death. And if you aren’t vaccinated, you’re at high risk of becoming infected and spreading infection to others.”

Dr Duchin also says, in the July 30 video, that 81% of King County residents ages twelve and up have received at least one vaccine dose, 75% of residents ages twelve and up have completed the vaccination series, and 65% of all King County residents (of all ages) are fully vaccinated. King County is one of the most highly vaccinated regions in the United States. Over the past thirty days in King County, 81% of COVID-19 cases are not fully vaccinated, 89% of COVID-19 hospitalizations are not fully vaccinated, and 91% of COVID-19-related deaths are not fully vaccinated. Most cases in King County are Delta mutation cases. Vaccination is the single most important thing a person can do to protect themselves and others; vaccination makes it much less likely, though not impossible, that a person will catch and spread COVID-19.

I also think individuals should mask, though it’s sometimes hard to be certain when exactly with the shifting public health messages. Prior to Delta’s spread, some doctors told me that with vaccination, I shouldn’t worry about masking or asymptomatic transmission. But now with the Delta mutation, I think I should. And what about elderly individuals, or those who are invisibly immuno-compromised? Not masking places them, and others, at risk. Masking doesn’t hurt anything (it’s just annoying to do); those calling it tyranny might consider what real tyranny looks like: the military dictatorship in Myanmar, for instance, is outright killing medical workers and attacking their facilities, exacerbating COVID-19’s spread to aid the junta in maintaining power. Yes, the United States has its horrors too, what with pro-Black Lives Matter protestors arrested by plainsclothes cops in full combat gear and hauled off in unmarked vans, or thousands of massage parlors in U.S. strip malls acting as fronts for billion-dollar rape trafficking. The list of nightmares goes on. Asking the public to wear masks so they don’t spread germs during a pandemic is not among them.

We’re now at 629,115 dead from COVID-19 in the United States — that official number is probably lower than reality, and it doesn’t include the frightening suffering of Long COVID (unless there’s death) — and blaming Trump for the toll will also help end the pandemic, so people don’t fall for the crazy snake-oil cures his administration was selling, and more. It’s not “political” or “annoying” to say 2 and 2 make 4, or that Olympia is the capital of Washington state, or that, instead of damning themselves, individuals should instead correctly accuse Trump & co. for calling coronavirus a hoax in February 2020 and for retaliating against Department of Health and Human Services whistleblower Dr Rick A Bright for his insisting “on scientifically-vetted proposals” and “a more aggressive agency response to COVID-19.” I mean, it might not be something to bring up to a partner while the two of you are trying to fall asleep, but I mean generally!

Finally, consider the fundamental role of corporate control and disinformation in our lives, and how to combat it. Read this 26 July ’21 YAC.news article — How corporations are choosing profits over life with COVID19 medications — or watch the four-minute video version, embedded below right before the news blasts. In short, governments across the planet are permitting Big Pharma monopolies to make decisions based on profit, not need. Only 1% of individuals in low-income countries have received a vaccine dose. That’s unfair, and for those who don’t care about fairness any longer, bear in mind it also allows more mutations to develop and proliferate to your doorstep. A stronger response, ideally a zero-COVID strategy, would stop a new permanent paradigm of unending mutations. The article concludes:

The CEOs of pharma corporations attributed the speedy development of COVID-19 vaccines to the [intellectual property] system, disregarding the contribution of public funding (paid by everyones taxes), people’s volunteering in clinical trials (risking their lives) and regulatory support (by professionals focused on saving lives). Millions of people are still waiting to benefit from the important medical innovations of the past year and half. Thanks to profiteering corporate leeches and the archaic intellectual property laws millions of poor people are being sentenced to death.

To fight Big Pharma’s hoarding, an idea, encouraged by YAC.news and others, is to support a proposal initially made by South Africa and India in October 2020: waive certain provisions of the TRIPS agreement for the sake of preventing, containing, and treating COVID-19. In October 2020, Doctors Without Borders gave five reasons people should support the #TRIPSWaiver to weaken Big Pharma’s power to hoard so-called intellectual property. Briefly, the waiver would benefit everyone, accelerate the COVID-19 response, include not just vaccines but also essential equipment such as ventilators, make needed COVID-19 medications and vaccines more affordable, and reduce corporate power. Six steps to support the #TRIPSWaiver:

Step 1) On this Google Map, click on a country’s X (not supporting the #TRIPSWaiver) or question mark (undecided). Clicking will give you pro-#TRIPSWaiver text to copy that includes the twitter handles of the country’s relevant authorities.

Step 2) Paste the copied text into a tweet draft, customizing it if you like.

Step 3) Attach to the tweet draft this graphic.

Step 4) Post the tweet.

Step 5) Suggest others do the same.

Step 6) Check out the #NoCOVIDmonopolies tweet storm here.

News blasts: Haiti and United States

Haiti, 1 of 2. Often when people think of North America, three large countries quickly come to mind. But there are hundreds of islands and multiple countries in the Caribbean, too. One of these is Haiti. (Another is Cuba, which I discussed in last week’s news blasts.) I first started thinking about Haiti as an adult when I was writing for the alumni magazine of the university I graduated from. In October 2013, I wrote an article for that magazine about an alum, Dr Ric Bonnell, who initially in 2007 went on missionary trips to provide altruistic medical care to Haitians, but then by 2009 decided he could provide better help by training native Haitian doctors and nurses, including assisting them remotely via Skype. I quoted Dr Bonnell as saying: “Providing unneeded or unwanted ‘help’ causes harm […] Always ask yourself, ‘How do I work myself out of a job? How do I make it so that my help is no longer needed?'” After putting together that piece, I’d perk up whenever I heard some friend, or some newscaster, mention Haiti, but I sadly didn’t know all that much more about the country. Fast forward to July 7 this year when, early in the morning, in an attack on his home in the capital city Port-au-Prince, US-backed Haitian president Jovenel Moïse was assassinated. According to the country’s constitution, Moïse’s term of office ended February 7, but he ignored the law and remained in power, causing mass protests (see three-minute Al Jazeera video embedded below). U.S. mercenaries were spotted during these protests but apparently were limited to protecting Moïse. He’d already dissolved the country’s parliament — not a good sign. As Foreign Policy magazine explained on February 10, the State Department of the Biden administration along with the Organization of American States (OAS) endorsed Moïse’s prolonged presidency, pitting the David-size Haitian opposition against the Goliath-size United States et al. Haiti was already battered by the 2010 earthquake that destroyed infrastructure and killed an estimated quarter million people. Famine, as well: a 9 July ’21 Oxfam report, The Hunger Virus Multiplies, discusses crisis-level famine in multiple countries, including Haiti, where starvation has been a long-standing problem (as Dr Bonnell also noted). Making matters worse, the illegitimate Moïse apparently kidnapped opposition leaders and acted as a tyrant, saying bluntly in a February 7 public address: “I was supposed to leave, I’m still here. If you guys keep fighting me, I guarantee you that I will win.” Nerds can debate in prolix prose the legal or “foreign policy” angels dancing on the heads of courtroom pins, but demagogues boil down their dictatorships to such frank statements, titillating fascist crowds and terrifying their negative images (the ones they dislike). Back to Moïse’s July 7 assassination. YAC.news wrote an article that very day (talk about timely) titled “Haiti’s US-backed president Jovenel Moïse assassinated” (the source for much of this news blast item). The article states: “Prime Minister Claude Joseph said highly trained assassin[s], some speaking a mix Spanish or English with a US accent, assassinated the president at his home. The assassins yelled, ‘DEA operation! Everybody stand down! DEA operation! Everybody back up, stand down!’ Residents reported hearing high-powered rounds being fired and seeing black-clad men running through the neighborhoods, they also reported exploding grenade and drones buzzing overhead […] Bocchit Edmond, the Haitian ambassador to the U.S., described the attackers as ‘well trained professional commandos’ and ‘foreign mercenaries.'” This whole saga goes on, but I’ll get to it in next week’s news blast, as it’s too much to summarize here, plus I also want to look at more recent news on the assassination. But if you want to continue yourself, read this and this.

United States. Two news items in my home country. First, the January 6 coup attempt is the subject of ongoing hearings in Congress. In late June, the New York Times published the 40-minute video resulting from their six-month investigation piecing together radio transmissions, social media video uploads, police bodycam footage, and other sources to show what happened that day. The NYT summarized their key findings here. Of course, they’re too co-opted to use terms like “coup attempt” or “demagoguery,” but the astonishing video is definitely worth the watch. It will happen again; there will be another coup attempt. Second news item, Putingate whistleblower Reality Winner, whose August 2018 sentencing I reported from in person (the only highly descriptive article that goes into detail about both the document she gifted the public and the scene at the courthouse that day), was released June 2 from full federal prison, FMC Carswell in Fort Worth Texas (where she and other prisoners contracted COVID-19), to a halfway house, and a week later, to home confinement. Below I’ve embedded some recent Winner family photos. Here’s her support website; you can follow her mom, Billie J. Winner-Davis, on twitter. As her sister Brittany Winner explains in a July 20 article, and as her lawyer Alison Grinter explained on Democracy Now! on June 15, Reality Winner still needs a full pardon to ease her felony conviction, remove the continuing plea deal-based censorship of her (preventing her from telling her story and sharing more information about the leak), and to promote healing for the country. On July 30, Winner accepted the Government Accountability Project’s Pillar Award. What’s really worth checking out in that regard is what Reality herself said when accepting the award. The 12-minute acceptance Zoom video is embedded below; she talks from 9:25 to 11:27. I especially like this part:

“there’s life with purpose and meaning and dignity […] Everybody who didn’t look away when the government called me a terrorist, people who wanted to find out who I actually am, I can’t thank everybody [enough …] when I’m ready, I’m going to be seen, I’m going to be heard.”

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This blog post, COVID-19 update: masks, Delta mutation, evictions; news blasts: Haiti and United States, by Douglas Lucas, is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License (human-readable summary of license). The license is based on the work at this URL: https://douglaslucas.com/blog/2021/07/31/covid19-masks-delta-evictions-haiti-us/. You can view the full license (the legal code aka the legalese) here. For learning more about Creative Commons, I suggest reading this article and the Creative Commons Frequently Asked Questions. Seeking permissions beyond the scope of this license, or want to correspond with me about this post one on one? Email me: dal@riseup.net.

Note: In 2021, I’m writing a new blog post every weekend or so. This is number 30 of 52. Comedy and tragedy masks at Wilton’s Music Hall in London, photographed...