Beyond
Walking

By Ronda Gates, MS

Ronda Gates, MS, is a pharmacy grad who traded her white coat for a pair of athletic shoes and never looked back. Her health promotion business, LIFESTYLES, provides motivational speaking, program development, and fitness assessment services to support people making a lifestyle change. She has developed health promotion programs for many organizations nationwide.
Visit www.rondagates.com for a complimentary subscription to Ronda’s weekly email newsletter.

An early-morning walk is a blessing for the whole day.

— Henry David
Thoreau

SLEEP: The Pause that Refreshes

“There is only one thing people like that is good for them; a good night's sleep.”
— Essayist Edgar Watson Howe

According to U.S. Census Bureau projections the life expectancy for men is 75. Women persevere longer with a life expectancy of 80. A man who follows his grandmother’s advice to sleep at least eight hours a night will spend 219,000 hours of his lifetime sleeping. A well-rested woman would log 233,600 hours. Sadly, getting a good night’s sleep is not easy. It’s believed 50 million North Americans don’t. As a consequence, they are at risk for injuries and health and behavior problems.

Blame it on the light bulb. Edison’s invention turned unproductive dark night into day — setting the stage for life in a 24/7 world. Now many of us burn the midnight oil and others hop out of bed before sunrise. Too many of us try to fit more into our days, stealing extra hours from much needed sleep time when the body has its own work to do.

Without knowing it, you are busy when you sleep. Your body cycles through a series of five 90-minute stages. The first three are considered light sleep. The fourth stage, known as delta or deep sleep, is when your body performs daily maintenance and healing. Trained muscles get stronger and your body reaps the rewards of your walking workouts. The final sleep stage, known as Rapid Eye Movement or REM sleep, is when vivid dreams occur.

This sleep pattern is part of a 24-hour cycle of sleeping and wakefulness, known as circadian, or daily, rhythm. Circadian rhythms are influenced by a brain pacemaker, which regulates your body’s daily pattern of activity. One of the many aspects of circadian rhythm is a change in body temperature and blood pressure from lower morning to higher afternoon rates. It’s one reason why athletes prefer afternoon competitions when their warmer body responds better to exertions of strength and flexibility. Circadian rhythms can also affect how your body tolerates medications, which is why some drugs are taken at specific times of day when they can deliver the most gains with the fewest side effects.

Science can’t explain how your brain pacemaker works to fire the nerve cells that set your circadian rhythm. However, they do know it is influenced by sleep and wake patterns, social contact — even regular meal times. That’s why it’s important to stay "in sync" by keeping a consistent daily schedule and why traveling across time zones can throw us for a loop.

Lose sleep and you may experience reduced energy, difficulty concentrating, diminished mood, decreased immunity, hypertension, memory impairment, and a higher risk for accidents. Normally healthy men start to show affects of aging after only a few nights of adequate sleep. Sleep deprivation also affects chemical balances in the body. In addition, studies at the University of Chicago and Stanford University revealed that people who sleep less than eight hours a night on average are heavier than those who get a full night’s rest. The researchers also found that patients who averaged five or fewer hours of sleep a night were less able to process sugar in their blood, had a huge drop in their insulin response, and had elevated levels of the stress hormone, cortisol. Other findings included changes in two important fat-storing hormones, leptin and ghrelin. As a result, scientists are examining connections between lack of sleep and obesity.

Not everyone needs eight hours of sleep every night. Most of us know of people who thrive on much less. The problem occurs when a person gets less than he or she needs.

If you have trouble sleeping, try some simple solutions:
• Stay active. A body that engages in regular physical activity requires rest. Since exercise can release chemicals that wake up your brain, avoid activity within two hours of bedtime.
• Go outdoors every day — especially when the sun is out (remember your sun block). Fresh air and sunshine are natural sleep aids and can ease the depression that often results from lack of sleep.
• Avoid activity that might cause your brain to be excessively aroused before sleep. That means no arguments, no discussions about money or major problems, and no exciting TV or books.
• If you must eat within three hours of bedtime, avoid heavy or spicy meals that can cause discomfort. Warm milk is filled with sleep-inducing tryptophan.
• Create a space dedicated to sleeping. Be sure the mattress and pillows are comfortable and the ambiance is conducive to sleep.
• Maintain regular times for going to sleep and getting up every day of the week.
• Develop a relaxing ritual that sets the stage for sleep. If you can’t fall asleep after 15 to 20 minutes, get out of bed and do something relaxing.

If you have insomnia cut down or eliminate cigarette smoking, caffeine (especially after noon), and alcohol. Check with your pharmacist to learn if a medication is causing your problem.

If you still have trouble sleeping, you may need to be evaluated by a medical practitioner or referred to a sleep specialist.

Sleeping well will keep you walking well and enjoying life.