Sleep is essential for health
and for mental and physical well being. It is necessary for
us to spend at least one third of our lives asleep. That means
8 hours of sleep per day is necessary.
Adequate amount of rest and sleep are vital for good health
and good appearance.They also influence mental alertness,
physical performances as well as human relationships.
During sleep the body replacesn tissue cells and eliminates
the waste products created by fatigue , at a fastest rate
than when awake. During sleep the blood pressure is lower
heart muscle contractions are slower, this gives rest to the
heart and blood system. Lack of sleep increases fatigue and
also susceptibility to a number ailments like cold.Sleep is
a bodys mechanism for combating fatigue
Factors interfering with
Anxiety, worry and frustration,
over excitement interfere with sleep
It is important to keep excitement at the lowest before bedtime.
Prolonged stress deprives one of sound sleep but moderate
fatigue resulting from moderate exercise gives you good sleep.
Strenous exercise shortly before sleep can interfere with
Caffine (in coffee) can prevent sleep.
Emotional excitement, improper
food, improper exercise during the day, studying or working
late nights, worries premenstrual tensions can cause a condition
called insomnia (not being able to sleep even when you are
tired and want to sleep.)
Changes during sleep-
- Most common change during
sleep is muscular relaxation and generalised inertia.
- Blood flow through the muscles reduces but blood flow through
- The skin is flushed and the sweat glands function better.
This is the reason that the body looses heat quickly during
- Heart rate and blood pressure falls, Breathing is slower
deeper and more regular.
- Relaxation of the jaws and throath muscles causes snoring.
- Dreaming occurs in the shallow levels of sleep.
- It reduces or eliminates
- If you do not get adequate
sleep (i.e. 6 hours) your memory is not as sharp as it should
be and your temper is not even as it should be as you tend
to be irritable.
- Thermal regulations
(heat liberation stage)
A good 7-8 hour sleep refreashes you.
Maintenance of a constant body tempreture is one of the basic
homeostatic function of sleep. A temperature trough occurs
during the first third of the sleep cycle.
If you sleep less then there is no elimination of the heat
during sleep as thermal regulation is a very important function
of the sleep.
This causes increase
in the temperature of
the body, which reflects through the various sufferings -
1) Avoid night watching
and have adquate sleep.
2) If you have had inadequate
sleep then avoid over exertion the next day.
3) Both mental and physical
overexertion (like driving) should be avoided.
4) Avoid overeating.
5)Avoid eating high
6) Avoid eating spicy
and pungent foods which can cause acidity.
7) Have natural foods
like plenty of fruits and vegetables.
8) Have plenty of liquids
like water, juices etc.which will maintain a thermal balance
in the body.
9) Keep your bowels
clear by eating fibre rich foods.
10) Try to compensate
your deficient sleep in the following 2-3 days,
A dark quiet ventillated room,
a fairly firm mattress and little exercise during the day
are prerequisites for good sleep.