Walking and sleeping, as the title of the post says, are essential for the proper functioning of the body, both physical and mental.
Sleeping, in the human being, is a vital function, necessary for the correct work of the organism. During sleep, the body regenerates and recovers, and various fundamental physiological and cognitive processes are carried out. Sleep is a state of rest in which there are changes in brain activity, breathing, heart rate and other bodily functions. We can also consider it an activity because it involves a series of processes and events that occur in the body while we are resting. During sleep, we go through different stages, such as light sleep, deep sleep and REM sleep (REM: Rapid Eye Movement; Post WALKING AND SONAMBULISM), which are repeated in cycles throughout the night. In addition to being a function and an activity, sleep plays multiple roles in our overall well-being. It contributes to memory consolidation and learning, promotes cardiovascular health, strengthens the immune system, regulates mood and promotes hormonal balance. Therefore, adequate sleep is essential to maintain good health and optimal performance in various phases of our lives (Post WALKING AND SEXUALITY; Future Post PSYCOSEXUAL ENERGY AND WALKING).
You can stop eating for 7 days and not die. But you cannot stop sleeping for 7 days because many psychic and physical functions are disrupted. Although walking is an expenditure of energy and sleeping is a saving of energy, both functions complement each other and allow healing, boosting and repairing parts of the body, because of the different tasks each one performs.
Sleeping is not only a “physiological” need for rest to replenish energy (rest, passivity, relaxation, calm, immobility) or energy saving, but it is also a compensatory (restorative) and corrective work, i.e. it has a function of propelling the being (body, mind and spirit) to set it satisfactorily towards the tasks of the next day’s activities, because it also allows the mind to rest and reconstitute itself through various acts during sleep: catharsis, tranquillity, rhythmic breathing, relaxation in neuronal activity, unconcern, no commitments, no obligations, and always in order to be able to move towards daily tasks.
For its part, walking, as we have pointed out, is not only an activity to be able to move, but it contains a multitude of functions that, although it is an expenditure of energy, it also generates in the being (body, mind and spirit) a compensatory and corrective work, but it also propels the cellular self-generation of the organism (Post THE WALK-RWD SYSTEM AND THE CELLULAR SELF-GENERATION OF THE ORGANISM ), keeps it in good health, gives it strength in various orders (physical and spiritual) and places it in a position that has allowed it to reach levels of development that no other animal species has achieved.
Both activities, sleeping and walking, are the 2 sources of free Youth that we human beings have.
VIGOROUS-VIRTUOUS-HEALTHY CIRCLE: WALKING-SLEEPING
I would now like to devote a few paragraphs to the activity of walking, in order to elucidate what this movement (activity) really is and how it favours sleep and therefore the health of the human being.
This Post could have been entitled “SLEEP WELL TO WALK WELL IN THE MORNING”, or also “WALK TO SLEEP BETTER”.
This is a vigorous-virtuous-healthy circle as walking encourages sleeping, and sleeping encourages walking; all of which feed back daily to stay healthy.
I have found, that by walking every day you sleep better, and by sleeping well you wake up better, with the desire to walk, so the virtuous circle of WALK-SLEEP closes every day.
I believe, that walking should be done daily to improve the quality of sleep. This regular physical exercise can help regulate circadian rhythm, reduce stress, promote relaxation, and thus improve sleep excellence and quality of life.
The amount of time or distance to walk daily may vary according to organ capacities, level of fitness, place of residence, tasks performed during the day, and specific goals pursued. However, it is recommended that adults should do at least 210 minutes of normal walking each week, which can be distributed in sessions of 30 minutes a day, 7 days a week. (1) Manual for walking by reading, writing, and drawing.
It is important to remember that each person is special and unique, so everyone can adjust the time and distance according to their own needs, conditions and preferences. At first, shorter walks are recommended and gradually increase the time or distance as the individual feels more comfortable.
In addition, it is advisable to walk outdoors when possible, as exposure to natural light can also help regulate the circadian rhythm and promote more restful and healthy sleep.
GENERAL SLEEP FACTS
On average, it is recommended that an adult should get 7-9 hours of sleep per night to maintain good health. However, it is important to keep in mind that sleep needs may vary from person to person. Some people may feel rested with fewer hours of sleep, while others may require more hours to feel fully rested. In addition, life stages can also influence the amount of sleep needed. For example, newborns and children require more sleep than adults, while older adults may need less sleep. It is essential to listen to your own body and make sure you get enough rest to keep you healthy and functioning properly during the day.
RECOMMENDED HOURS OF SLEEP BY AGE GROUP
1-2 years: They should sleep 11-14 hours per day, including naps.
3-5 years: Recommended 10-13 hours of sleep per night, including naps.
6-10 years: They need 9-11 hours of sleep per night.
11-15 years: They should sleep 8-10 hours per night.
16-20 years: 7-9 hours of sleep per night is recommended.
21-25 years: They need between 7 and 9 hours of sleep per night.
26-30 years: 7-9 hours of sleep per night is recommended.
31-40 years: They should sleep between 7 and 9 hours per night.
41-50 years: 7-8 hours of sleep per night is recommended.
51-60 years: They need between 7 and 8 hours of sleep per night.
61-70 years: 7 to 8 hours of sleep per night is recommended.
71 and older: 7 to 8 hours of sleep per night is recommended.
These are general guidelines and individual sleep needs may vary. Some people may require more or less sleep to feel rested and healthy.
Artwork 837.-NETI, NETI (NOT THAT ONE, NOT THIS ONE). (BOTTOCKETS OF PASSIONS)
Now let’s look at the physical and mental disorders and illnesses that can result from not getting enough sleep.
Lack of adequate sleep can have a number of negative effects on health, both physical and mental. Here are some disorders and illnesses that can be associated with a lack of normal sleep:
Disorders caused by lack of sleep:
1. Insomnia: Difficulty falling asleep, staying asleep or waking up too early.
2. Sleep apnoea: Interruptions in breathing during sleep, which can lead to excessive daytime sleepiness.
3. Narcolepsy: Excessive daytime sleepiness and sudden episodes of sleepiness during normal activities.
4. Shift work sleep disorder: Difficulty adjusting to atypical sleep-wake schedules due to night or rotating shift work.
Physical health problems caused by lack of sleep:
1. Increased risk of cardiovascular diseases, such as high blood pressure, heart disease and stroke.
2. Increased risk of obesity due to hormonal imbalances that affect appetite and metabolism.
3. Increased risk of type 2 diabetes due to impaired glucose tolerance and insulin resistance.
4. Weakened immune system, increasing susceptibility to infection and disease.
Mental health problems due to lack of sleep:
1. Increased risk of developing mood disorders, such as depression and anxiety.
2. Cognitive impairment and difficulties with concentration, memory and decision-making.
3. Irritability, mood swings and decreased emotional well-being.
4. Increased risk of developing psychiatric disorders, such as anxiety disorders, depression, etc.
It is important to note that these are just a few examples and that chronic lack of sleep can have a significant negative impact on overall health. If you experience certain sleep difficulties or suspect you have a sleep disorder, it is advisable to seek medical help for proper diagnosis and treatment.
However, there are various situations, elements or factors that can contribute to the development of insomnia, making it difficult to get to sleep and the quality of sleep. Some of them are mentioned below:
1. Stress: Chronic stress, whether related to work, personal relationships, financial problems or other factors, can interfere with the ability to fall asleep.
2. Mental health problems: Conditions such as anxiety, depression, post-traumatic stress disorder (PTSD) and other psychological disorders may be associated with insomnia.
3. Sleep disorders: Conditions such as sleep apnoea, restless legs syndrome and narcolepsy can make sleep difficult and lead to insomnia.
4. Poor sleep habits: Adopting irregular sleep routines, such as going to bed and getting up at different times every day, can deregulate the circadian rhythm and make it difficult to fall asleep.
5. Unhealthy lifestyle: Factors such as excessive caffeine or alcohol consumption, smoking, lack of regular physical activity and poor diet can negatively affect sleep.
6. Stimulation before bedtime: Use of electronic devices (such as phones, tablets or computers) before bedtime, as well as exposure to bright lights or intense emotional stimuli, can hinder the relaxation needed for sleep.
7. Environmental conditions: An unsuitable sleeping environment, such as a noisy room, temperature extremes, intense lighting, or an uncomfortable mattress and pillows, can interfere with sleep quality.
It is important to note that insomnia can be caused by a combination of these factors and that each person may experience them differently. If you are facing insomnia problems, it is advisable to seek medical help or consult a sleep disorder specialist for proper diagnosis and treatment.
SLEEP REGULATION
Sleep in humans is regulated primarily by the circadian rhythm system, which is controlled by a part of the brain called the suprachiasmatic nucleus (SCN) in the hypothalamus. The circadian rhythm is a kind of internal clock that regulates sleep and wake patterns over an approximately 24-hour cycle (Post THE WALK AND CIRCADIAN RHYTHMS-PART I).
The suprachiasmatic nucleus of the brain receives light information through the eyes and uses this information to synchronize the circadian rhythm with the natural cycles of light and dark. When there is light, the SCN signals the body that it is time to be awake and active. Conversely, when the light dims and night approaches, the SCN signals the body to prepare for sleep and relaxation.
In addition, there are several hormones that play an important role in the regulation of sleep (Post THE WALK-RWD SYSTEM AND THE SELF-PRODUCTION OF ORGANIC SUBSTANCES):
Melatonin: The pineal gland produces melatonin, a hormone that helps regulate the sleep-wake cycle. Melatonin production increases in response to darkness, which promotes drowsiness and sleep.
Adenosine: Adenosine is a chemical that accumulates in the brain while we are awake and plays a role in promoting sleep. As the amount of adenosine in the brain increases, the feeling of sleepiness increases.
Stress hormones: Cortisol and stress hormones, such as adrenaline, can also influence sleep. High levels of these hormones can make it difficult to fall asleep and keep us awake.
The right balance between these hormones and circadian rhythm regulation helps to maintain a healthy and adequate sleep pattern. However, several factors can interfere with this regulation, such as sleep disorders, stress, changes in sleep schedules and exposure to artificial light during the night.
It is important to maintain regular sleep habits and maintain a suitable environment to promote quality sleep and ensure optimal functioning of the circadian rhythm and sleep-related hormones.
MEDICINES FOR SLEEP
There are medicines and substances that can be used to treat certain sleep disorders and help improve the quality and duration of sleep in some people. However, it is important to note that the use of these medicines must be supervised by a doctor of medicine and that each case is unique, so the benefits and risks must be assessed on an individual basis.
I have found that the application of the Virtuous Circle of Walking-Sleep avoids the need to resort to the use of sleep medications.
Taking drugs or substances to improve sleep without proper supervision can be harmful. Unwanted side effects such as excessive daytime sleepiness, confusion, memory disturbances, dependence and addiction can occur. In addition, some medications may interact with other medications you are taking, which can cause adverse effects.
Feeding, sleeping and walking should be done daily. Stopping the first 2 activities becomes intolerant, but not walking goes unnoticed; however, all 3 are essential for optimal health of the body, physically and mentally.
This picture shows the perception we make when we stop sleeping and eating, which is quite intolerant for every human being; while when we stop walking, we are not aware of it; however, silently our body -physical and mental- resents it.
Let us walk, as we sleep and eat; let us do it every day (Future Post WALKING WITH EROS AND TANATOS. PART II).
The appropriate solution for all is to enter daily into the Virtuous Circle of WALKING and SLEEPING.
(1) Loya Lopategui, Carlos, Manual for Walking, Reading, Writing and Drawing, EMULISA, Mexico, 2016. Distributed by Amazon, available in Kindle Edition: https://www.amazon.com/dp/B09K6N5FTL.