What's The Big Idea?

by Sally Young

WHO NEEDS A SNOOZE ALARM?

Finally. After a year of struggling with sleep, getting far fewer hours than I needed, I dragged my exhausted, volatile self to a sleep specialist. When I heard his plan, to restrict my sleep to even less, I experienced asensation that I imagine is what a werewolf feels on the night of a full moon.

If werewolves are a metaphor for a loss of identity, running restores it. The focus and mindfulness of running ablates stress as it re-energizes, and muscle contractile properties aren't affected by lost sleep. Paradoxically, sleep flunkies aren¹t sleepy; they're in a state of hyperarousal - as long as there are distractions. The default condition is slack-jawed stupor.

I was diagnosed with primary insomnia. It's not a physical or mental condition, like apnea or depression. It's a disorganization of the processes intrinsic to sleep, eg, melatonin, body temperature, cortisol. And while sleep restriction works for some, I found myself losing the will to live. What helped was converting my bedroom to hibernation cold and dark, and establishing consistent, calming, evening activities that would trigger Pavlonian cues for bedtime. No computers, television or eating before bed. Meditation classes showed me how to relax and quiet mental chatter.

The University of Virginia has designed an "Internet intervention for adults with insomnia" called Sleep Healthy Using the Internet. Not yet available to the public, you can stay informed about upcoming trials. Go to www.study.shuti.net.


GOT A PAIN IN MY SIDE

Side stitches are the painful cramps runners get under the ribs, usually during final miles. It's reasonable to think that the jostling of major organs against the diaphragm is the cause, but swimmers get them too. In fact, "exercise related transient abdominal pain" occurs in all sports, and in pregnancy.

The inconsistency of occurrence precludes most advice about food, fluids, stretching, posture, breathing, and core strengthening. "Cecal slap" whereby the cecum, the lower part of the ascending colon, bruises against the abdominal wall with each right foot strike as the runner exhales is also incongruent with an otherwise routine rhythm of running without incident.
The only certainty about side stitches is that they occur less often as we age.

The diaphragm is a flat muscular membrane that is part of respiration. It may be that the hard, amplified strain of breathing near the finish is coupled with added mental stressors, causes the diaphragm to spasm.

Regardless of the cause, to alleviate the pain, try cupping the hand on the side that hurts, and push the fingers deep under the ribs into the spot that hurts. Breathe all the way out. Still hurts? Try laughing, which relaxes and loosens the diaphragm.