In this fast-paced world we live in, some people think that sleeping is a waste of time when there is just so much to do. (I have a friend who believes this.)

I listened to a great interview conducted by NPR’s Terry Gross on Fresh Air on October 16. She interviewed Matthew Walker, who wrote Why We Sleep, the first sleep book written by a leading scientific expert on the subject. I highly recommend listening to the interview or reading the book if you are one of the thousands of people who have chronic sleep problems, and/or are one of us who are getting on in years, or just someone interested in the amazing workings of our brains. This information could change your health and the longevity of your life.

The key points brought forth by neuroscientist Matthew Walker and his team:

1. Regularity – the number 1 point – go to bed at the same time and get up at the same time. Even on days off. Sleep eight hours/night. He shared really interesting results from studies that indicated a link between chronic sleep deprivation and Alzheimer’s disease, and what the brain actively does when you sleep (and only when you sleep) to prevent the onset of this growing epidemic. It was fascinating.

2. Darkness. Walker recommends dimming the lights in the evening as you’re winding down. (You are winding down in the evening, aren’t you?) Not to go from bright lights to the darkness of the sleep environment. No screen time before bed or in the bedroom. Use blackout curtains so that your bedroom is dark. He relayed some interesting information on how melatonin works and the only time it actually helps with sleep issues. Once again, different than what most people think about this hormone.

3. Walker’s studies determined that if you can’t sleep, it is best to get up, move to another room, read a book (not look at screens) in dim light until you feel tired again; then return to bed. He explained that tossing and turning in bed trying to get back to sleep for hours just trains the brain to associate wakefulness with the bed. The other strategy that worked equally well – and that surprised this scientist – is to sit up and meditate.

I generally have no problem with sleep, but on the rare occasions that I do, I am always interested to note what hours I am awake and why. I believe that my body is out-of-balance when this occurs and am ultimately grateful for the information it is sending me – although not in the middle of the night! For example, recently I did a three-day cleanse, and on the third night found myself awake between 2 and 3am. One to 3am is the time of day when the liver is most active detoxing. Made sense to me.

4. No caffeine after 2pm. No alcohol in evening. Again, some of the recent science was new to me.

5. Sleep in a cold room: 68 to 69 degrees. Just pile on the blankies if this sounds too cold. You will fall asleep quicker and sleep sounder.

If you’re interested, here are links to the interview and the book:

Terry Gross interview with Professor Matthew Walker

Why We Sleep by Matthew Walker

HOW TO LOOK

10 TIMES SMARTER                                    STAND

10 POUNDS THINNER                                 UP

10 YEARS YOUNGER                                    STRAIGHT

We may not want to admit it, but our mothers were right when they yelled at us to stand and sit up straight!

Research shows that good posture projects health, vitality, and confidence, while hunching suggests weakness, gloom, and self-doubt. Good posture is more attractive than supermodel svelteness. When people stand up straight, viewers consistently describe them as more attractive, regardless of their weight. Studies show that people would be more attractive if they just stood up straight!

The way a person stands also sends strong messages about gender and sexuality. If you look at animal courting behavior, there are two basic postural messages: crouching and looming.

Sexuality, Gender, and Culture
Males tend to loom or puff themselves out. They need to look important to attract a mate. Females tend to do more crouching or making themselves small, which signals submissiveness. The female posture is also an effective manipulative tool that in essence says, “Protect me.” It evokes tenderness in the male. To a different degree, these behaviors can be said for humans, not just animals lower down on the evolutionary ladder.

Although nature dictates a big part in gender roles, culture also plays a part in influencing women to project passivity and vulnerability.

Women develop all sorts of body movements that are meant to make them non-threatening. Shifting one’s weight from one hip to the other signals a woman’s adaptability, “I could be here, or if it’s more convenient for you I could be over here.” Men, on the other hand, stand squarely on both legs. They hold their ground and survey the environment. Their stance demonstrates a sense of ownership.

Sometimes posture sends messages that have nothing to do with sex or gender, but rather are a statement of what’s in vogue. Think: the chic junkie slouch or slink.

Sitting
Working at a computer is a major contributor to alignment problems. The back is under constant stress from sitting for long periods of time. No matter how much you want to put your feet on the desk or curl up like a pretzel, you’ll avoid a lot of back and leg problems if you simply sit up straight and plant your feet squarely on the floor.

Fashion
Two other causes of poor posture are the wearing of high heel shoes that force the pelvis to tilt forward, arching the back unnaturally to maintain balance – and carrying too much weight in a purse. Experts recommend carrying less, alternating the shoulder on which the bag is carried, or balancing a backpack equally on both shoulders.

Sleep
Sleep positions can also contribute to body aches and pains. People who sleep in a compressed fetal position or on their stomach stress the lower back and neck. Sleeping on one side can also put pressure on the lower back, because of the way one leg hangs down in front of the other. If you do sleep on your side, it’s best to sleep with a pillow between your knees. The best sleep position is on your back, using a cervical pillow that supports your normal neck curvature and a pillow under the knees to relax the low back.

Whether you slump for protection, from lack of confidence, poor habits, or just because you’re too cool to care, postures can cause a lifetime of annoying and not-so-annoying ailments. Low back muscle spasms, compressed nerves or blood vessels, decreased lung capacity, neck stiffness, foot pain and headaches are just a few of the problems that can develop from chronic poor posture.

If after sitting and standing straighter for a week or two you find your physical discomforts still with you, coaxing your body out of chronic bad habits and into the proper form may require a little help from a trained professional. Consider using the services of a qualified reflexologist and/or massage therapist to relax chronically hypertoned muscles and learn muscle relaxation and strengthening exercises.

Awareness
Clearly, posture matters. And perhaps the secret to presence-enhancing posture begins with nothing more than body awareness. Awareness precedes all change, so if you’re aware of postures that are non-supporting, sometimes uncomfortable and perhaps even pain-inducing, remember, you have options.