January 30, 2017 at 11:57 pm

Sleep forms a important part of any living thing. Especially among humans sleep deprivation results in many problems. To avoid that here are ten important things we should to get a sound sleep.

1) Make sure when you sleep wear a eye mask as light plays an important role in telling the brain to wake up and to sleep. If you want a sound sleep it is suggested you wear a eye mask as that blocks light from interfering with your sleep when you are asleep.

2) Poor sleep results in you gaining fat, makes your reflexes slow, making you feel dull when you should be active it also result in distractions and lack of concentration and focus. There will be no proper coordination in cognitive capabilities which would be reduced due to lack of sleep hence a good sleep is vital.

3) Doing physical exercise(please note it is not necessary to do this in a gym) it can be normal household work like cleaning, washing, sweeping, gardening, dusting, walking to a store instead of using vehicle etc., is a very important activity for one to get good sleep  as the body gets tired at the end of the day and by the time we lie down we are tired and invite a sound sleep.

4) Keep changing the mattress, bed sheets and  pillow covers, keep the bed free of dust mites and bed bugs and keep the room clean free of dust, any noise, lights which are flashy as they disturb the sleep pattern. If you are disturbed or are sensitive to noise and somebody in your family snores get them treated or try to sleep in a room where your sleep does not get affected.

5) Go the washroom before sleep and avoid drinking too much of water or liquids as they create urine and you get the urge to urinate when the bladder is full and this acts as a break in you sleep pattern.

6) If you get up in the night as a result of some disturbance you can lie down and not force yourself to sleep. Just close your eyes, do some good breathing, avoid starting to think and making the mind alert, if you prefer and if the weather is cold you can drink something hot this also induces sleep.

7) If your mind is stressed, anxious or excited due to some reason before going to sleep consciously try to calm down yourself and do some deep breathing give yourself some personal time. If you prefer you can reading something calming like jokes, see a magazine which has paintings or pictures which are serene and peaceful in atmosphere. After sometime you can start the process of going to sleep as a normal course.

8) If you have some issues troubling your mind whatever they  may be speak out to your family members with whom you are comfortable with and who give a patient hearing. Clear the clutter from your mind so that the mind is clear and can go to sleep. It is easier said than done but many times this works to your advantage.

9) Have food at least four hours before the sleeping time as it takes the body time to digest the food and create energy. This happens faster when we are awake and active and not while asleep. Eat dinners with dishes foods cooked of vegetables and other ingredients which are natural, nutritious, healthy and induce sleep and also keep you healthy. Maintain a regular regime and not an erratic schedule.

10) If you are able to practice any sort of mind meditation from the various techniques available or even music which has ragas which helps in inducing sleep on a regular basis or it can be a aroma therapy too as smells also induce sleep. You are assured good sleep and a healthy mind body and soul. Try to be rooted with nature it aids in calming your mind and nerves which are a essential requirement to get good sleep.

Sleep deprivation fries up your hormones, immune system and your brain which has a lot of negative consequences in the long run like depression, phobias, feeling of tiredness or fatigue, weight problem, mind related issues, weakening of immunity and many more health issues which are totally avoidable. So have a sound sleep and give your body a great gift of a healthy mind, a wealthy and a peaceful soul.

February 3, 2017 at 2:08 am

Sleep itself is a subject of many researchers and they are discovering new details about the processes involved in sleep and how it regulates our body. What is the amount of sleep required per individual and the timings varies form individual to individual, the place, their age, their health condition, in which part of the world one lives in and the season of the year. It is quite a complex phenomenon and a lot of research needs to be done to throw light on all the aspects related to it and how it regulates the human body and mind. It certainly is not a subject which can be studied during ones life time. Science has also not evolved to that extent where things are researched in a short span of time. New developments also keep taking place in the field of science and that makes the study more difficult but interesting as there are many different permutations and combinations which have to be calculated and worked out before arriving at a conclusion. This certainly will surely make the study a long drawn out but an interesting one.

February 3, 2017 at 5:39 am

Sleep is very important for our bodies to regain the strength used up the whole day. It rejuvenates us and keeps our mind active.

Though, when one is troubled, sleep is evasive.It is what occupies the mind , thus won’t make one fall asleep.

A nephew of mine who is alcoholic, would in three das not be able to sleep. On the third day, he will already be hallucinating and eventually would go out of his mind already.

He is being medicated and would eventually after more than a week of medication, he will be back to his normal mind.

In his case, it’s the alcohol in his body that deprives him of sleep and the sleep deprivation is what eventually led him to lose his mind.

February 3, 2017 at 6:24 am

Great post (:

February 4, 2017 at 1:15 am

I feel sorry for your nephew and pray for his speedy recovery. The thing is we start with many things thinking it to be a one time affair. But we soon discover that we are getting used to the habit and are liking consuming the same whether it is food, chocolates, alcohol, cigarettes, consumption of sugar, medicines or coffee or a host of things.

Once addicted we over indulge ourselves and suffer negative consequences of the intake and sleep deprivation or other health issues which affect sleep are a common problem and we cannot pinpoint the problem till things go out of control and we end up at the hospital.

We do not listen to our bodies messages and one of the reason is the kind of lifestyle we live in which is called ‘Modern Age’. There is only rushing and no slowing down. That is a big problem. Thank you for the inputs.

February 4, 2017 at 9:06 pm

I believe to get a proper nap minimum six to maximum eight hours is most sufficient. And some time it is experience that sleeping more than ten hours is just like over dose. Person feel headache.

Any way we’ll researched article was written

February 5, 2017 at 12:58 am

True sleep patterns vary from individual to individual and from also vary based on area, time, season, age of the person, health conditions and medicines being consumed. But for a normal average individual who is healthy a good quality sleep of 7 to 8 hours as mentioned is the right dose. As long as a individual feels healthy and fresh when he wakes up it is fine. As told by you irregular patterns or oversleeping also causes problems with a persons health. Thanks for your valuable input.

February 5, 2017 at 5:43 am

A good blog. Sleeping is important in our life. A baby requires a good and undisturbed sleep. It will sleep…sleep…and sleep only to make its mother awake  A teenager and an Adult can have 5-6 hrs sleep with some deviations. But, the accepted principle is that every man should have at least 6-8 hours and as one grows old he /she should have 8 hrs sleep.

Waking up for long hrs. after spending time in parties, discussions and debates, gossip with freinds for long hours, drinking coffee at the time or a minutes before one goes to bed actually does not allow one to sleep. Sometimes, due to ill health people do not get proper sleep and they take sleeping pills. If the usage is occasional there may not be any problem But, most of the times people get themselves used to it and finally do not get sleep without taking them. They become addicts.

Sleep makes one fresh.

It relaxes muscles

It rejuvenates the mood of a person

It is only a healthy person who gets a sound and undisturbed sleep. This is a boon which, one is not expected to forego.

February 5, 2017 at 12:49 pm

We need to spend 8 hours sleep if not, we will experience vertigo and hair loss.

February 5, 2017 at 2:38 pm

Wow, so much of information is available about sleep but still many in the world suffer without sleep and knowingly deprive themselves of sleep and pay the price by landing up in hospitals. What one can observe is that information is available but many individuals in the world fail to or neglect implementing the rules and have problems of sleep and health issues. I only hope a day is reserved as World Sleep Day to create awareness among the children about this issue since childhood so they by the time they are older they have a system of disciplined sleep and a healthy way of life. Great inputs received from all.

February 5, 2017 at 4:36 pm

Indeed, having adequate sleep is very essential for our body.  I experience extra fatigue and lack  of concentration when I have slept for just 4-5 hours.

February 5, 2017 at 6:35 pm

That has been the same case with me. It makes one feel dull and weak the whole day. One also feels exhausted and has less concentration. This creates a big problem in ones work and hinders ones capacity to perform to his full potential. I always suggest to students if they are having exams to have extra sleep during weekends if they are having exam time as there is irregular and less sleep.

The mind is also stressed and taxed and needs lots of rest or else ones immunity goes down and there are chances of having health issues. Thus affecting the routine and the preparations for the exams which are very crucial for them especially the final exams. Thanks for giving the feedback.

February 6, 2017 at 11:01 am

Actually, it was said by the father of my nephew, that during one of the drinking spree of his son and friends, they put some juice of a fruit tree, which they call in our dialect as “kalampunay.” This fruit which is actually not good to eat, when taken in can make one go insane.

Well, I don’t know if there is truth to this. All I know is that the root cause is his being an alcoholic. A lot of men in our town are alcoholic, because that’s what they do when they get together. And most of them are now a bit out of their minds already. Others have died out of an early age and one of them is the husband of my sister.

February 6, 2017 at 2:28 pm

True alcohol affects the nervous system and increases chemicals in out body, initially it is for joy which later turns into a habit finally ending up in addiction. It eats into the vitals of our body like liver, kidneys, stomach, circulatory system and also affects one getting hungry as a normal course.

I have known a manager in the office where I used to work. He was very fond of alcohol and used to consume it every evening in the office premises in his cabin. As evening approaches he used to become very happy and he used to order some snacks and start his drinking activity. Just a few days back news came that he is in critical condition needing urgent medical intervention.

He does not having money for medical treatment nor has insurance and there is no one responsible to take care of him and foot his bills. It is a sorry state. Better to stay away from alcohol and its side effects.

February 6, 2017 at 2:48 pm

Yes @krishnakumarks lack of sleep does makes one feel very very bad, and impacts our working.