Randy Gardner holds the Guinness World Record for staying awake for an astounding 11 days and 25 minutes. There have been even longer stints since setting his record in 1964. However, Guinness Book no longer monitors records for the longest time awake because the challenge is just too dangerous. 

As a busy mom who struggles with bouts of insomnia, I can understand why. After just a few nights of tossing and turning, I become lethargic, irritable, easily confused, and I struggle to finish a simple thoug…

Getting a solid night’s sleep isn’t a luxury; it’s a necessity. Insufficient sleep takes a toll on our physical, mental and emotional well-being. And, it appears sleeplessness is on the rise, especially among our youth. 

For the little ones and the not-so-little ones (we’re looking at you, teenagers), sleep is like the secret sauce for growth, learning and memory consolidation. 

In adulthood, sleep still plays a pivotal role in regulating mood, maintaining cognitive abilities and supporting overall health. As we age, quality sleep remains vital for restorative functions like tissue repair and strengthening our immune system.

So yeah, sleep is kind of a big deal.

How do we go from counting sheep to catching some sweet REMs? According to sleep expert Alanna McGuinn, “Improving your sleep begins with establishing a pre-sleep routine that signals to your body it’s time to wind down.”

 The allure of smartphones, tablets and laptops has led to a sleep-disrupting phenomenon. The blue light emitted by these devices suppresses melatonin, the hormone that regulates sleep, making it harder to fall asleep and stay asleep. So, give your tech gadgets a curfew of at least one hour before bedtime. Also, monitor what you are consuming right before you go to sleep. If there are social media accounts or TV shows (including the news) that heighten your feelings of stress, avoid them before bedtime.

  As enjoyable as it is to Netflix and nibble, late-night snacking can stimulate your digestive system and make it harder to sleep. Try to finish eating and drinking at least 3-4 hours before bed to give your body ample time to digest.

  A warm bath helps lower your body temperature, which is essential for falling asleep. Add some calming lavender or bath salts for an extra touch of relaxation. 

  A slightly cooler room (around 18-20°C) is generally the Goldilocks zone for slumber.

  Lower the lighting in your environment as you approach bedtime. This signals your body to prepare for sleep and naturally start to release melatonin, our sleep hormone. Invest in proper window coverings that block out light to create a darker sleeping space.

  Listening to soothing music or a podcast with a calming narrative can help you relax and distract your mind from racing thoughts. Set a timer to turn them off automatically. 

  While sleep apps can be handy, don’t get too obsessed with hitting a specific number of hours or sleep stages. Use sleep trackers periodically to spot trends and make adjustments to your sleep routine.

A great night’s sleep might feel like chasing a unicorn, but don’t give up hope. Tweak your pre-sleep routine with these tips, and you’ll find yourself drooling into your pillow in no time.  

Good night and sweet dreams! 

We know walking boosts your physical health, but there are other positive aspects of walking to consider as well. From igniting a creative spark to improving overall mental well-being, there’s a lot to the power of walking; not to be confused with actual power walking, which this author enjoys with great gusto and a set of Nordic walking sticks (to the dismay of her teenagers).

We’re here to walk you through the unique benefits of taking a hike, and hopefully inspire you to get out there… Nordic poles are optional. 

The physical perks are plentiful

From boosting immunity to weight management, the physical benefits of walking are undeniable. As a weight-bearing exercise, walking helps strengthen bones and tone muscles. And let’s not forget the biggies—improved circulation and blood pressure regulation, and a lowered risk of heart disease. 

“Walking, especially for those intimidated by exercise programs, is a low barrier to entry form of exercise,” says Caroline Thong, a physical therapist at Athlete’s Care.  

Caroline often prescribes walking to patients recovering from various injuries. “When injuries occur we might assume exercise is off limits in order to heal. However, the opposite is generally true. If possible, and approved by your doctor, walking is a way to maintain your health and fitness by improving blood flow, especially to the area of injury.” 

Since low-impact walking is easy on the joints and can be done at any pace, and with the aid of mobility devices, it’s accessible to all ages and abilities.

The mental magic

Walking isn’t just good for your body; it’s an effective mood booster and stress reliever.

Research has shown that walking can enhance creativity and problem-solving abilities. This phenomenon is referred to as “creative walking” and is attributed to the combination of physical activity and exposure to the outdoors, which can stimulate the brain in unique ways.

Have you heard of “Walk and Talk” therapy? In this innovative approach, therapists and patients meet for their sessions while taking a walk – on a hiking trail or a paved path. 

Astrid Tsai, psychotherapist at Clearview Psychotherapy says, “Walk and talk therapy offers a unique alternative to traditional seated face-to-face therapy in an office. The spaciousness of nature coupled with an invigorating walk in the fresh air naturally enhances one’s mood and promotes clarity in thinking. Coupled with therapeutic conversation in serene natural surroundings, this approach has been shown to reduce stress, anxiety and depression, and even boost self-esteem.”

The rhythm of walking triggers the release of endorphins, which are those happy hormones capable of alleviating stress. I often remind myself of this when faced with the struggle to lace up. Life tends to get busy, making it a challenge to carve out time for a walk, even when it’s something I know is beneficial for my well-being.  

Nonetheless, once I’m in motion, I notice myself smiling and breathing easier. Never have I returned from a walk thinking, “I should have stayed home,” except for that one time when a sudden torrential rainstorm caught me off guard. Pro tip: Check your weather app before venturing out.  

Fall Hiking in Oakville & Burlington

Whether you’re a seasoned hiker or just looking for a leisurely walk, we are blessed with an abundance of beautiful trails and walking paths in and around Oakville and Burlington. 

Bronte Creek Provincial Park offers easy trails with views of the creek. 

In the centre of Oakville is the 16 Mile Creek Trail network, winding through a stunning natural setting, accessible through Lions Valley Park. 

If you want a bit of a challenge, the trails at Mount Nemo lead to breathtaking views of the Escarpment and surrounding areas.  

If you prefer smooth surfaces, try one of the walkways along Lake Ontario.
 

For help locating the best hiking trails near you, have a look at
AllTrails.com or download its free app for maps, reviews, directions and helpful trail details. 

Some Oakville and Burlington community centres have accessible indoor tracks where you can walk year-round for a small membership fee. 

Whether you’re enjoying a brisk hike on the Escarpment or taking a leisurely walk on Brant Street Pier, walking is your ticket to a healthier body and a calmer mind.