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Good Sleep For a Healthy Mind And Body

Recently, I read a article published on the times of India by Dr. N K Venkataramana emphasising the need of sound sleep. And this is nowhere more important than our BPO city where thousands of young and not so young spend the night awake working. The first shock comes to the body in the form change in the biological clock which is accustomed to be awake and alert at day. However, this change can be managed over a period of time but what you will of the shortage of sleep if you have? Read the article by Dr. Venkataramana where he explains what sleep deprivation means abd how you can ensure you get enough sleep:

Sleep takes up one-third of our lifetime. It is not a process where a person is not marely awake. It is an active phenomenon which is essential for the integrity for the body and brain functions and good health. It is very important for restoration of energy and also replenishment of important substances like neuro transmitters in the brain.

The sleep cycle is primarily guided by the day and night phenomenon called circadinal rhythm. The pineal glandin the brain is capable of sensing daylight to create the sleep cycle. Changing lifestyle is constantly borrowing into the time spent in sleep. The present day trend is to stay awake as much as possible, believing that there are no consequences or that it can be compensated during weekends. As a result, many are being drawn into sleep deprivation.

Each sleep cycle consists of several stages. Basically, sleep is broadly divided into two types – non rapid eye movement(NREM) and Rapid eye movement(REM) sleep. Each NREM sleep cycle has several stages Stage one where a person is drowsy, can be easily woken up and is still in touch with the surroundings. Stage 2 and 3 are deeper sleep where a person loses touch with surrounding. Stage 4 is the deepest phase. REM and NREM alternates in each of these phases with predominant REM sleep in stage 4.

On an average everyone needs approximately eight hours of sleep. Children tend to sleep more than the elderly. To maintain optimum health a good proportion of NREM and REM sleep are necessery. If REM sleep is reduced to less than 24%, the satisfaction of sleep is lost and you can be drowsy and tired the next day. It has been shown in experimental studies that REM sleep is very important for the integrity of life and continious deprivation of REm sleep has been proved to be lethal in animals.

Conditions that lead to disturbance in sleep with serious consequences:

• Somnolence (excessive sleeping)
• Insomnia
• Difficulty in sleep initiation or duration 
• Difficulty in sleep consolidation
• Disturbed sleep quality
• Parasomnia
• Speaking or walking in sleep
• Sleep apnoea syndrome

It is important to identify the sleep disorder in order to identify the underlying cause and treat it appropriately. It is not advisable to administer tranquilisers for disturbed sleep as awakening could be protective phenomenon in some sleep disorders. Similarly, alcohol could be dangerrous as it surpresses the REM sleep and also being a diuretic, frequently wakes you up to pass urine.

Consequences of lack of sleep:

Lack of proper sleep can lead to tiredness, inability to concentrate, irritability and overall reduction in performance and quality of life. Tendency to fall asleep in daytime unintentionally can affect judgement and decision making and also make one prone to accidents. Apart from this , there is an increased risk of hypertension, diabetes, chronic hypoxic state, heart attack, stroke and behavioural disorder.

With appropriate investigations and medical treatment these complications can be avoided. In addition, several behavioral strategies like sleep hygine education, cognitive therepy, muscle, relaxation and bio feedback can help induce healthy sleep.

For good sleep

• Proper diet
• Regular sleeping habits and exercise
• cosy and sleep friendly environment and hygiene
• Avoid excessive use of alcohol, tranquilisers
• Avoid smoking, reading in bed
• Avoid high calorie food

You could be sleep deprived if:

• You are not energetic in the day
• You are not satisfied after sleep
• You unintentionally sleep in the day time
• Are tired, restless, irritable
• Require a lot of coffee or smoking to forcibly keep awake
• Tend to fall asleep while sitting, working or driving

For a majority changing the job at night may not be an option but all one can do is to make sure they get enough sleep.