Sleep and relaxation

More than 1/3 of our lives are spent in sleep. In the early years, sleep was looked upon as a waste of time and people who sleep more than 6 hours a day were considered Lazy, and worthless whereas Rishimuni and saints who slept 4-5 hours a day were ecological examples of diligence and hard work.

Researchers show that those who sleep less than 6 hours per day or have a lot of sleep disturbance have a lot of sleep disorders and problems like anxiety, depression, disorientation, mood swings, reduced physical activities and problems with forgetfulness.

Sleep deprivation also affects the heart, blood pressure, brain waves, blood sugar and so on.

Millions of people in this world facing with night problems.

Types of sleep

There are two types of sleep:

1) Rapid eye movement sleep( REM) sleep

2) Non-Rapid Eye movement sleep – it has three stages a) stage 1- it is the changeover wake fullness to sleep.

b) stage 2) – it is a period of light sleep before entering deep sleep.

c) stage 3) – is the period of deep sleep in that people feel relaxed in the morning.

Sleep requirements

Normally, people who sleep 6 hours or less are short sleepers. Adults who sleep 8 hours and more are referred to as long sleepers.

Children average 10 hours up to adolescence and in old age usually people who sleep less than 6 hours , do so due to illness, pain, medication and other reasons. Many healthy elderly individuals sleep the normal 8 hours.

To increase awareness of your body, relax your body and calm your mind

The test of a good night’s sleep is to get up in the morning, refreshed, energized and alert upon awakening – to maintain this through the major portion of the day, even while we should maintain a 6-8 hour sleep duration as adults.

Reasons for sleep deprivation

1) pain or illness

2) medication and drugs

3) smoking and alcohol

4) junk foods and sugars

5) mental problems and hyperactivity

6) inactivity and obesity

7) environment which is too hot or has too much sound

It is hard to sleep well when your heart is at war with your mind.

So, here is some useful advice for sound sleep: –

1) 6 to 8 hours of sleep

2) Light physical activity

3) Eat light at night

4) Avoid stimulation – as caffeine, alcohol and smoking

5) Mental relaxation as a simple reading book, deep breathing or listening to soft music

6) Comfortable environment – The room should be suitable, dark during sleeping time, and no loud noises, neither too cold nor too warm the room and the bed should be comfortable

A good laugh and a sound sleep are the two best for health.

It is very important that the last 30-60 minutes before bedtime to transition activities and aid sleep. we feel good and function better and improve our mental health by avoiding sleep deprivation.

Dr S.k.jha