We interrupt our regularly scheduled blog for this public service announcement. We will resume normal broadcasting after this brief message.
My late friend, Jay Cross, once wrote a post that said something to the effect of: “if you want to have better health, lose weight…<and a litany of other health benefits>…start walking.” My reasons are in addition to that, actually. I also believe strongly in sleep. (Let me be clear, not sleep walking, of which I have no knowledge.) So here’re some thoughts on sleep & walking.
First, let’s talk sleep. I don’t know why (self-justification?), but I’ve regularly tracked the research on sleep. And, I find some robust results:
- Most of us really are best off with 8 hours of sleep
- Reading in the same place you sleep means you don’t read nor sleep as well
- Keeping a regular sleep schedule helps
- Naps are good
Also, of course, most people don’t do this. Personally, I try. It used to be about optimizing performance, but these days it’s more about maintaining performance! I can nap, though I usually don’t need to because of the first three. Also, I do try to get my eight hours (and am generally successful). I definitely don’t read in bed (tho’ occasionally I’ll get up to write something down so it’s off my brain and I can go back to sleep). And I try to be pretty regular in my sleep. I’m just following what’s recommended, and it seems to work. There’s more I’m not necessarily so good at, of course.
When it comes to walking, I don’t get it every day. That’s ok, because I try to exercise 5 days a week, and 3 of those are to use my torture device, er, exercise machine. Which I now do for 30 minutes 3 times a week, per the doc who asked for that much time at >100 beats per minute. As well as two strength things and some physio things to counteract my sedentary work life. I was doing 20+ minutes, with High Intensity Interval Training (10 of those mins are 30 secs intense, 30 secs not), and that’s still the case. I just extended the cool down.
The other two days a week I walk (sometimes more if we do it on our weekend). I have a set route, so my mind can be free. Annie Murphy Paul, whose book The Extended Mind I cited in my recent ‘post cognitive’ presentation (requires free membership) for the LDA, talks about the benefits of being out in nature. Of course, my walk is through my neighborhood, but it’s a bit wild (no sidewalks; wild animals can be spotted such as turkeys, hawks, quail, the occasional coyote).
My rationale for walking, however, in addition to health, is time to think! I come up with blog post topics, resolve questions, and more. Further, I don’t have headphones on, deliberately, so I’m aware but also allow what comes to mind. I also walk on the left side of the road, to face oncoming traffic, both a good idea and the law. (Too often I see folks walking with earphones, on the wrong side of the road, sometimes even with animals on a leash or a kid in a stroller! Yikes!)
We know that having time to reflect works. Being outside is also a boon. Together, it’s valuable time to think, as well as a healthy activity. I encourage you to follow good sleep practices and get in some walking (or equivalent, if there’re reasons that’s not possible). I’ve heard that walking conversations are also productive, but I work from home, so…
We now return you to your regularly scheduled blog, already in progress.
Inspirational stuff, Clark, and a great example of working out loud. I find that wearing headphones while walking allows my mind to wander off after hearing something that leads to an extended thought. And when using my torture device, the music keeps me from focusing too much on how long I have left.
I’m keen to always try for eight hours of sleep myself, though I’m rarely successful in doing so. A question about the eight hours – that’s cumulative, and not consecutive, right? That is, I can sleep six hours at night, then take a two-hour nap and still have that count as eight hours? Does a nap always contribute to the sleep count of the night before, or the upcoming night?
Chad, my problem with headphones walking is missing danger cues (unlike at home). For workouts on torture, er, exercise equipment, absolutely; I have a ‘rowdy’ playlist (of old man songs, largely rock) that pushes me to keep moving.
As to the ‘cumulative’, I’m not an expert, merely a reasonably well-read sleepophile (anyone with better insight?). My understanding is that naps, 15-20 mins, can make up for more than their time asleep. I don’t know how that works, but I don’t think you need 2 hours if you only get 6.
Interestingly, before we had electric light, folks regularly woke up in the middle of the night, read for a while or the like, and then went back to sleep, so it doesn’t have to be consecutive for sure. I think naps attach to sleep deficits. I don’t think you can ‘bank’ sleep, but recently read something making that claim. Not that I’m good at napping, though I can with proper preparation.
When I travel, however, while I try to use food cues and more to try to adapt, I also am prone to over-caffeinate during the day to compensate. If only everyone allowed other substances, because alcohol to sleep isn’t a good approach (not that I haven’t tried :). As always, your mileage may vary.