Stand Up for Healthy Aging!


Sitting kills. You only have to look around to see the consequences – bigger waist circumference, higher body mass index, obesity, Type II diabetes, high blood triglycerides and cholesterol and low levels of the good cholesterol HDL. High blood pressure, risk of stroke, higher overall death rates increase as we sit longer. Not a pretty picture.

Once thought that hitting the gym was the answer, studies are now finding that sitting for many hours each day whether you exercise or not is not good for your health. Leader of the pack is Dr. James Levine, a researcher at the Mayo Clinic in Rochester, Minn., who back in 1999 coined the term Non-Exercise Activity Thermogenesis (NEAT) when he observed that people who ate more and did not gain weight were moving more than they realized. What seemed important were “the thousands of minor movements each day” that they spontaneously made. Levine’s group found that even with intense exercise once a day health markers such as blood cholesterol, sugar and triglyceride levels remained high. Marc Hamilton, another NEAT disciple, found that standing up is the most effective NEAT activity and stimulates the enzymes that break down fat and triglycerides. The NEAT theory and these findings ran contrary to traditional exercise physiology recommendations of intense exercise once a day 3 to 5 times a week. His meticulous work is a wake-up call to the fact that once a day exercise does not replace being active all day. The importance of NEAT finally is receiving the recognition it deserves.

Levine’s work helped me interpret research I was doing at NASA. In 1992 I wondered why, despite hours of intense aerobic and resistive exercise in space, astronaut health was not fully protected. In ground studies with volunteers lying continuously in bed to induce space-like changes, I asked if the gravity vector, absent in space, was the missing link needed to make exercise effective. I  had subjects  stand by their bed for 15 minutes every hour throughout the day or stand and walk on a treadmill for an equal time. To my surprise, standing was at least and sometimes more effective than walking on the treadmill.  It was also not how long they remained standing but how many times they changed posture.

Merely standing 16 times a day was enough in my studies to prevent the consequences of lying in bed 24 hours a day. The smaller postural change from sitting to standing would be expected to require more than that – at least twice that, 32 times a day or standing up roughly every 30 minutes.

By lying in bed or sitting for long stretches you are removing the important physiological signal that standing up provides. Standing is more than just another small movement. In an earlier blog I talked about the importance to Third Age Health of using gravity http://thirdagehealth.blogspot.com/2011/03/aging-well-with-generous-daily-dose-of.html.

At one of my talks someone complained that he would be fired if he got up so many times at work. Asked if he drank water, he said he always had a bottle on his desk. In the old days you would need a trip to the water-fountain. I suggested he move the bottle away from reach.

Being able to stand up helps you remain independent. Structure your life until standing up becomes a habit again.

Does Getting Older in Years Mean Getting Old?

We all want to be healthy and independent.Whatever our condition, accepting it and doing whatever we can, brings us closer to being and feeling better. No setback is permanent. Anything can be changed.  Hoping for things to be the way they were is unrealistic but resigning oneself to steady decline is just as wasteful. As people live longer it is a time to enjoy life. Feeling good helps but it does not just happen. It takes awareness and a personal commitment to work at staying healthy and aging well especially in these modern times.

Healthy Aging is about keeping up your health in good condition as the years go by. But, on its own, it is not all that goes into making us fit to enjoy daily life. Mental attitude, our interaction with ourselves, others and the world around us can express itself in emotions, our behavior and can impact our health both postively and negatively as we go through the journey of life.

Healthy Aging
Good health at any age is the result of applying healthy habits. These include:
  • Keeping your response to stress in check.
  • Recovery and resilience. Managing your time to bounce back from stress, activities, commitments or sickness.
  • Being active all day every day such as a good walk with friends, swimming, gardening.
  • Drinking plenty of water and eating good, nourishing food in proportion to your level of activity.
  • A good night's sleep.
  • Keeping good personal hygiene habits to curb sources of infection and inflammation 
Aging Well
Unlike Healthy Aging, being well is not about what you do but how you perceive and evaluate the world around you as well as your own feelings towards yourself and others. If you anticipate aging with apprehension or fear, like the loss of independence, memory, loved ones, your reaction will be stressful. It will emotionally drag you down, depress you, age you, and keep you awake nights. It will affect your eating habits, your desire to socialize, your sex life, health and happiness.

Studies show that those that live to 100 have learned to bounce back from stress.To age well and be healthy learn to sway with the punches. Shed bad habits, -- smoking, drinking too much alcohol, taking too many drugs, even if prescribed. Ask your doctor if you really need all of them. Feeling pain? Try alternative methods first before popping pain pills; try meditation to relax or a massage. Adapt your attitude and outlook, let go of old grudges, perceptions and fears over which you have no control. Allow yourself to accept, receive and uncritically enjoy each moment in the world around you.

Life is a game of snakes and ladders.Wherever you are, enjoy your daily awareness; be willing to improve; make a small change in habits; adopt non-medicinal, low-cost solutions. Decide to live better every day. In the process you will reduce stress and live a longer happier life.

How to Take Charge of Your Health


John Glenn at age 77 wanted to fly again in space and he did. Former President George H. Bush celebrated his 80th birthday in June 2004 by parachuting twice 13,000ft out of a plane. Bush's message "Get out and do something. Don't just sit around watching TV!" So what is it you always wanted to do? Now is your chance if you take charge of your health.


Many of us worry about having the resources to live out our years. We save and seek advice from financial brokers about how to invest the money we earn. But few of us spend as much effort to similarly assess our health, to take precautions to remain healthy, active and independent for as long as we live.


I have seen friends and relatives thrown in the depths of depression at the sight of their first grey hair or the thought of approaching a 40th or 50th birthday. For most any thoughts of health are shelved after the party is over. But whether you turn 25 or 85 is there a better time than now to begin checking out your health assets, just as you do your financial assets?


The significance of people taking age milestones seriously only hit me after I retired from NASA. I now had the time to think through the broad impact of what I had learned from space research. I knew that I held little recognized knowledge about how to hold onto vibrant good health. My mission and responsibility then became clear. It is to help you, whatever your age, be healthy and age well by sharing with you knowledge, experience and low-cost readily available solutions.


My experiences have brought me greater insight into why some enjoy vibrant aging whereas those around them do not. And why many individuals, even children, now suffer from illnesses that only old people used to get. From the thousands I have talked to over the years, this is what I have learned:
• More than death, you are worried about pain and suffering
• You want to keep your brain working well
• You want to remain healthy and independent as long as you live - you do not want to live out your years in a nursing home
• You want to have fun, feel energized and enjoy life, love and the pursuit of happiness

So what are the odds of success? It is a fact that people are living longer. At 50, you may have as much as another 50 years ahead of you. You have the chance to do it right and decide to adopt better health habits now. Clearly staying alive and drifting through the rest of your years watching TV is wasteful. A new approach is needed.

What do you want to be when you grow up?
People asked you that question when you were a child. They were not expecting you to think much further than 30. Use your second chance as your landmark to begin your Health Asset Plan. Just as you started a financial portfolio, with savings habits and investments intended to see you through life, it is time to start taking a good hard look at your health habits. Are you saving, squandering or going into debt?
 

I know that’s a lot to figure out, and you may not have an answer for yourself just yet. But help is on the way.

The plan

Living longer comes with a new sense of freedom. Your early life was spent mostly doing what you thought others told you or wanted you to do. Your children may have grown up or left the nest. Your responsibilities may be changing. But beware. This is not a call to revolt. This is about taking stock and taking action – taking responsibility for your health.

Step 1. Become Aware. Step back from where you are and what you’re doing – and look at yourself.  Are you doing what you want to do? Are you living how you want to live? Do you have the ability to do the things you want to do, and if so, why aren’t you doing those things? 
Step 2. Decide to be Healthy. If you don’t have the ability to do the things you want to do, are you willing to begin taking action now to eventually get to that point? It is not enough to know and plan. You need to take charge of building your Health Assets step at a time.
Step 3. Get Started. Assess. Whatever your age, get started today by completing our free Health Assets self-assessment. You can get it by signing up for our Newsletter. When you have completed it, go back and re-read the questionnaire as well as your answers. Where are your strengths and what needs work?
Step 4. Develop your Personal Health Investment Plan. You can do whatever it is you want to do. You just have to first, know what you want, and secondly, know how to get it. If you don’t know how to get it, find out how by doing research, reading, asking questions, taking initiative, asking more questions, and learning as much as you can.
Step 5. Set Milestones. Establish Intermediate Objectives. Break it down to manageable goals. Visualize yourself. How do you see yourself in 20 years?
Step 6. Take Action. Focus your attention on one item that needs work. Find solutions. Take up meditation to relieve stress. Take a step at a time and work on it until it becomes a new health habit. Or seek help and guidance through personal health coaching.
Step 7. Check your progress by completing the self-assessment questionnaire once more. What a difference!!
Step 8. Reward yourself and Celebrate.

It does no good to be financially independent in your old age, in fact at any age, if you are not physically and mentally independent enough to enjoy it. Asked about what surprised him most about humanity, the Dalai Lama answered, "Man.... Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived."



On your journey toward your desired lifestyle, many things will try and hold you back. Don’t let yourself be one of them.

Leave your comments, enter the conversation. We are all in this together.


So what do you want to be when you grow up?

Meditation – The Reminder

by George Danellis    

This is a follow up for Third Age readers to my post on how to get started with meditation. If you didn’t see that article or would like a refresher, you can check it out here.

As I noted previously the benefits of a regular meditation practice are well known today, even in the West, where meditation has not been a cultural tradition: improved health and well-being, greater patience and calm (even in dealing with those perpetually “difficult” situations), heightened effectiveness in work and personal activities, and even more empathy for our fellow beings.

But there is one challenge to realizing these benefits: meditation is not a push-button solution. And if there is one thing clear about 21st century western culture in general, it’s that we like our solutions quick and easy. And the messaging we get every day touts a lot of these quick and easy solutions, even while we (mostly) know better. As Dr. Joan herself emphasizes, it's up to us to become active participants in our lives. It’s no different with meditation. Luckily for us, our natural state is un-contrived awareness, which means that with only a small amount of meditation each day shifts do occur.

Please know that you are definitely not alone if at some point you started and then stopped a meditation practice, or you just can’t imagine sitting quietly with your thoughts and emotions for more than 30 seconds. I encourage you to keep trying. Because in this age of constant sensory input, the one thing that is pretty much guaranteed to improve the quality of your existence is to develop a greater awareness of what is actually going on at any given time. And in the opinion of several hundred million people worldwide a key to doing this is through meditation. So here are a few additional thoughts (no pun intended) to keep us on track:

A dog barks, the mind thinks. Thoughts are the natural product of the mind, and each of us has our own ingrained patterns. The key is to allow thoughts to come and then to pass, which they will do if you allow them.

Your mind will wander. When you become aware that you have strayed into planning next weekend’s activities, or have been reviewing that business meeting that went poorly, just let it go. Gently bring your attention back to your breath, without self-judgment. Consider that it’s wonderful that you are even working to develop this capability.

Not too loose, not too tight. This is the classic instruction. Mindful awareness is not about stopping or blocking your stream of thoughts or emotions, regardless of what you may have heard. It is about becoming more aware of what’s going on. And when you are sitting quietly it can become readily apparent what is happening in your mind! So neither zone out, nor be too intense. And over time the seemingly incessant stream of thoughts will likely begin to quiet.

It’s called practice for a reason. The more you do it, the greater the benefits. Over time you will start to understand why the great meditators spend years in retreat.

Take it into the world. Any time you bring your attention to what is going on you are in fact already meditating. During your everyday existence practice bringing your awareness to any situation. Quietly observe a flower, drinking in it's colors and aroma. Likewise notice when you have been hooked by a thought in the middle of a conversation, rather than actually hearing what the other person is saying, and softly return your awareness to the conversation. Notice the flavor, temperature or sensation when you drink a beverage. And when ‘negative’ emotions arise, like fear, aggression or anxiety, gently bring your attention to what’s going on, including any sensations in your body. Just notice, that's all.

Becoming more aware of what goes on with your thoughts and emotions is a key step to working with them.
By making meditation a priority in your life, even giving it just 20 minutes a day, you will see things in a whole new way.
George is an aspiring delusion buster, surfer and snowboarder, and advises organizations and municipalities on how to develop and act on their Sustainability Visions.  


A Love Affair with the Shuttle – Sweet Memories

Columbia escorted to landing at Edwards Air Force Base in 1993

As many of you know nearly my entire working career was spent at NASA. I was very much involved with flight experiments, first on the Russian spacecraft COSMOS, then the 14-day Gemini VII missions.  I proudly watched Neil Armstrong and Buzz Aldrin step on the Moon during the Apollo program, and followed the research on Skylab as it was happening. As the acting Deputy Director of Space Research at the NASA Ames Research Center in 1976, I was thrilled to watch the first images of Mars as the Viking spacecraft landed on the red planet. Exciting as all of these experiences were, none matched the beauty and the drama of my Shuttle years – and I did not even fly in space.

I’ll take you back to 1973, when in a board room meeting, our Director, Dr. Hans Mark, explained NASA’s decision to stop work on the space station and instead focus resources on developing the Shuttle. It was said that we could not afford both and a major selling point of the shuttle was its cost-effectiveness. The space shuttle was like a space ‘bus’ – for the first time NASA (and for that matter anyone) would have a reusable space craft that could ‘shuttle’ back and forth with both astronauts and cargo to the station when it was ultimately built.

It’s hard to forget the launch of the first Shuttle, Columbia, back in 1981 with Apollo astronaut, John Young and rookie pilot Bob Crippen. A major consideration in the selection of these pioneers was the early research of our bed-rest studies. The studies showed the likelihood that in the shuttle even older men or women might be able to handle the rigors of the 20 minute higher gravity acceleration, re-entry profile, and be able to pilot the shuttle back to earth. Never before had the astronauts needed to have their cognitive and physical abilities in place upon re-entry.

The Shuttle was primarily designed to act as a hauler. It could carry humans as well as 50,000 lbs of important cargo into orbit and then return to Earth for a soft landing. This cargo capacity is what made it possible to launch jumbo space telescopes and satellites, or to repair the ailing Hubble telescope that is still sending us back stunning images from the outer corners of the universe.

Over the years, NASA began to use the shuttle much more for scientific research, something the Shuttle had neither been designed nor equipped to do. Missions grew in length, and so too did the importance of our work to keep astronauts healthy and safe during and after their missions.

The partnership of astronaut and Shuttle saw Earth without borders, its floods and fires.

I had the benefit of getting close to Columbia when in 1993 I went to work at NASA Headquarters in Washington DC. For this mission, Columbia’s cargo bay held Spacelab, a fully equipped life and microgravity research laboratory built by the Europeans.  My first responsibility as Director of Life Sciences was the Space Life Sciences-2 mission.  It was impossible to realize how cramped the crew quarters were until I spent a whole day with the 7 astronauts in their shuttle simulator while they trained for their 14-day mission. I ate their food and appreciated their tight timeline, as I tried to not get in their way. Shuttle astronauts train for about two years until they are drilled to respond to almost every possible scenario. The trainers throw in unexpected problems for them to overcome. Everything is orchestrated so that each knows exactly what they are doing and how to work best as a team.

Anyone who came in close contact with the Shuttle was seduced— NASA Administrators, Presidents, astronauts and ground crew. Because astronauts of all nationalities wanted to ride the Shuttle, a new era of international cooperation in space began. These partnerships did much to improve our international relations as cooperation replaced competition.

It was impossible to not gasp at Columbia’s gleaming, streamlined beauty as it launched into earth orbit. Less popular but my personal favorite was the elegant and seemingly effortless silent glide to landing that belied the firewall it had just gone through. I had not expected to see the landing of Space Life Sciences-2 but poor weather in Florida caused Columbia to be diverted to its alternate landing site at Edwards Air Force Base in California. This meant that there was hardly anyone at the shuttle’s landing. There I was as Columbia came to a stop on the runway. The astronauts exited, the payloads were unloaded and I found myself alone standing under Columbia, her skin slightly beat up with char marks on the tiles— not an airplane as some thought of it and not a simple machine.  I stood there in awe.  I told her she was beautiful anyway. I thanked her for bringing back her precious cargo. That was a magic moment I shall always cherish.

A few moments later I was present when the pilot Rick Searfoss was being tested for balance on the sway platform. One of the moves required he do the test with eyes shut. As we watched, Searfoss swayed forward without putting his arms out to protect his fall. A group of us jumped in and grabbed! His 14-day flight was the longest to date and we learned that day that this length of space flight erases the sensation of falling. A moment of discovery, it opened up a whole field of understanding of how the brain and gravity work together here on Earth. This discovery was further explored on the Neurolab mission in 1998. From that point on all astronauts wore a harness during the posture test.

Later in 1998 was another special moment for me as John Glenn returned to space at the age of 77. Not surprisingly, about 1,000 news media were there to report on this event. Many of us NASA folks were there busily answering questions in different languages. As the shuttle landed at Cape Canaveral in Florida, this time after nine days in space, my heart was nervously pounding until I saw Senator Glenn come safely down the shuttle steps.  As I wrote in my book The G-Connection, Harness Gravity and Reverse Aging Senator Glenn’s triumphant return to space got real during a conversation at my desk in NASA HQ. There was much concern about his age. I had been confident that he would do fine in flight - it was the return to Earth’s gravity that I was worried about. Happily, my worries were unfounded. His data reminded us that it is not how old you are but how well you take care of yourself that determines your ability to respond to physical challenges.

One question is whether the public's love affair with the Shuttle was because it looked like an airplane? Perhaps because of that we expected it to be as safe. But going into space is a seriously risky business. The loss of Challenger in 1986 was hard for all Americans and for me because I met the crew on their visits to Ames to train on the Shuttle-landing simulator. My dear Columbia and her crew were similarly lost on reentry in 2003, reminding us just how risky this business will always be. We lost 14 of the best.

The shuttles are now 30. This may sound old but the Shuttles have a lot more flying years in them since each was designed to fly 100 times and they are nowhere near that. However, they are now done. The decision to retire them is not for safety reasons but the cost of operating both the International Space Station (ISS) and the Shuttles at the same time. Yet neither works best without the other. Without them there is no way to carry out external repair work on the ISS in the event of a system failure or accident. Loss of control of the ISS would mean catastrophic reentry into Earth’s atmosphere. Commercial space developers and the Russian Soyuz are expected to fill the gap for the near term.

Whatever the outcome of this debate, I feel so fortunate to have lived this amazing happy and sad Shuttle era.

As they retire to museums, millions of all ages will admire, touch, explore them inside-out and dream of leaping far beyond Earth in a way that watching them on TV, could never do. The Shuttles’ new mission – to remind the next generations of last century’s daredevil creativity and to inspire them to always reach for the stars.

How to Improve the Quality of Your Sleep

Why is it Americans don’t get enough sleep? Basically, because we do not fully appreciate its importance and then act accordingly. We think of sleep as just a time-out, in contrast to the emphasis
we put on each day’s waking activities. Or perhaps we have come to rely on pills to make sleep satisfactory.

Yet deprive yourself of sleep and not only will your mind be less sharp, your immune system will not protect you from diseases, your metabolism is thrown off balance, you are more likely to put on weight, and your skin and eyes will look tired. In short, you feel lousy.

But you have the solutions. Take a few actions. Create better conditions for quality sleep. Small changes can make a big difference to your sleep and your life. And limit your needlessly taking meds.

Common Sleep Problems

• Insomnia, the inability to fall asleep, is the most common sleep problem for adult Americans; 54% experience at least one symptom of insomnia a few nights a week and 33% almost every night. These people feel constantly tired yet don’t feel the urge to sleep.
Sleep-maintaining Insomnia - you may fall asleep but wake up and cannot go back to sleep. This may be due to several things, including needing to urinate,  having inconsistent sleep patterns caused by drinking alcoholic beverages, or are worried about something. You may be awakened by restless leg syndrome, a bad dream, suffer from depression, or may be affected adversely by a medication.
• Your sleep is disturbed by sleep apnea. Apnea is when you stop breathing while you are asleep, sometimes snore, gasp and go right back to sleep again without even realizing what happened. Sleep apnea is most common in overweight people and affects almost 7% of Americans. Those with untreated apnea feel tired due to their inability to get sound sleep. Because of their sleep deprivation they are 2 to 7 times more likely to have a car accident than the general population. The good news is that you can get tested, diagnosed and treated.
• Sleep deprivation – getting less than 7 to 8 hours of sleep for most people – may develop as a result of general, poor sleep habits like staying up late and getting up early to go to work. Even 20 minutes less sleep per night than required results in cumulative sleep loss. And the truth is that it’s very hard to make it up just by sleeping in on weekends.

Sleep Solutions: A check-list of do’s and don’ts

• Plan for sleep as you plan for your day. Be active throughout the day, but not right before bedtime, if you want to sleep at night.
• Set the stage. Make your bedroom welcoming and tidy, and your bed, pillows and bedclothes comfortable. Don't skimp. Get the right mattress and rotate it often. Replace it as often as you might change your car. You spend one third of your life in it.
• Get consistent with bed- and wake-up times. This is one that people underestimate. Also, don’t sleep in a chair in front of the TV. When you begin to feel sleepy, go to bed
• Winding down from the day’s activities will help you relax, fall asleep and stay asleep.
o Do not drink anything with caffeine after 3pm.
o Do not drink anything for two hours before bedtime to avoid the need to pee.
o Do not exercise in the evening. It will keep you awake.
o Limit alcoholic beverages and don’t drink any within 3 hours of bedtime.
o Dim lights of your sitting room two hours before bed; use reading lights if needed. Darkness allows melatonin to increase. We've all heard and experienced the impact of blue light on our sleep. Leave that tempting electronic device in the living room.
o  If you get up in the night, use night lights only.
o Do not make or accept phone calls from anyone for one hour before bed-time Similarly, do not enter into decision-making or problem-solving discussions late in the evening.
o If you watch TV before bed-time avoid disturbing programs.
o Never watch TV in the bedroom.
• If you want to read, use a reading lamp, aimed at the book not your face.
• Turn down the thermostat before going to bed in colder months. Programmable thermostats will take care of this for you, and can be set to turn the heat back on, prior to your rising.
• Apply stress-relieving techniques like breathing exercises if you wake up in the middle of the night and cannot go back to sleep within 20 minutes .
o Ask yourself “what is worrying me?” and if you can do nothing about it at the time, make a note of it and resolve to attend to it during waking hours.
o Get up and do something relaxing and satisfying like listening to quiet soothing music, until you feel sleepy again.
o Keep the area dark, and use white noise to neutralize sounds.
• See your doctor if you think you have apnea or restless leg syndrome get tested. For apnea, a device called CPAP (Continuous Positive Airway Pressure) helps you breathe during sleep. Restless leg can be reduced with increased exercise during the day or medication during the night. Consult with your doctor.

You are the one with the ability to improve the quality of your sleep and your life. Begin by paying more attention to how you feel and why you feel this way. Take ownership of your sleep and begin to make small adjustments in the way you approach it. Sleep is the time for body and brain to reboot from the day’s work and restore. Sleep and wakefulness serve different functions. Both are needed for balanced wellbeing.

Why Sleep Matters

During my career at NASA we allocated a lot of resources to ensure that our astronauts would be able to perform their duties safely and effectively. The quality and amount of their sleep was a crucial factor, and likewise it is for you and me. Today, 40% of Americans say they do not get enough sleep. On average, Americans get 6.9 hours of sleep each night, slightly less than the 7 to 9 hours recommended by experts. If you’re Japanese you likely get much less, but more if you are from France. So, what does it matter if we don’t get enough sleep?

•    Without enough, quality sleep we cannot fully enjoy our waking hours.
•    Getting enough sleep comes with substantial benefits, crucial to our physical well-being, such as increased energy, fitness and improved immunity.
•    Without adequate, quality sleep our mental and emotional health deteriorates often evidenced by fatigue, depression, anxiety, and reduced effectiveness.
•    Seventy million Americans have what is considered a “sleep problem”, including insomnia or sleep apnea. In addition to the challenges suffered by the individuals, the diagnosis and treatment of sleep problems is said to translate to a direct cost of more than $15 billion per year. The additional indirect costs, like accidents, lost productivity and hospitalization, amount to more than $50 billion. Sadly, more than 100,000 automobile-related accidents per year are sleep related.

In a 24-hour day roughly one-third (8 hours) is spent sleeping while the remaining 16 hours we are awake. We do a great deal of planning and structuring of our waking hours to work, socialize, be active and so on. Often viewed as “the opposite of being awake”, we perceive sleep as an unconscious or semiconscious passive state that just happens and does not require our attention. Somehow, we believe sleep will take care of itself to provide us with much needed respite from the day’s activities. We carefully plan our day using watches, calendars and lists to organize each day. How many of us pay similar attention in planning and structuring our sleep?

Two significant events of the 20th century led to greater appreciation of the costs and benefits of sleep.
First, the invention of the electric light bulb enabled the practice of work during what had for all time been normal sleeping hours. This led to the discovery that all living organisms on Earth have an internal, circadian 24-hour biological clock that is fine-tuned by daylight and night-darkness. Disturbing or reversing these rhythms comes with consequences.

Secondly, methods were developed of continuously recording the electrical activity of the brain and of imaging (MRI) its changes day and night. This has led to awareness that the brain is extremely active during sleep and that disrupting its normal pattern of activity can have disastrous consequences on emotional and physical health. Even so, much remains to be learned.

This is the first of a series of blogs on sleep where I’ll delve further into the nature of sleep and how your approach to it can help you live healthier, fuller lives. For now, here are five non-medicinal solutions to improving your sleep:

1.    Avoid stimulants for several hours before bed time. Consume no caffeine, and this includes caffeine from foods like chocolate, after 3 pm.
2.    Plan for sleep by powering down. Ever notice how going from the computer or smart phone to the pillow doesn’t encourage nodding off? Avoid exertive physical activity after dinner.
3.    Make your bedroom for two things only: sleeping and making love. TV’s and even reading should happen elsewhere. And your beloved cell phone? Don’t even think about it.
4.    Set and keep a consistent bed-time. There’s a reason we did it for our kids.
5.    Respect your sleep time. You spend one third of your life doing it.

Sweet dreams!