we, humen spend about 25 years asleep! (if 75 years average age) therefore, it is major part of our life.
Insomnia, Sleeplessness, late night Awakening, Parties, Hypersomnia, meaningless Meetings, Saunters etc. these are extreme level of topics that discussed fundamentally for youth!
As today, of course! There should be freedom (given by parents) for youngsters, but it must have their own limits, and that’s a point.
One US survey report says that 1 out of 3 adult, didn’t get enough sleep and becomes victim of insomnia.
Let see, how sleep is required, how much should be and what timings ? also some another topics related to sleep.
For insomnia and hypersomnia..
Who is responsible? Where is problem?
Why it is common? What should we do ?
How can we get rid ? (we’ll discuss Below)
For us, Sleep is the natural condition of rest when our eyes are closed and our mind and body are not active or conscious. it is nothing but, about to just close eyes and stay unconscious for long term! In short, it is directly connected with our biological clock.
But, Sleep is a spontaneously chronic state of mind and body, characterized by altered consciousness, fairly impaired sensory activity, decreased muscle activity and inhibition of almost all voluntary muscles during Rapid Eye Movement (REM) sleep, and Reduced Surrounding Interactions. (source: wikipedia)
First of all, see importance of sleep and how it is necessary to us.
sleep is one of the important thing in our daily routine and lifestyle.There is nothing more expensive thing than our health and body. so, it is important for our physical and mental health. It plays a vital role in good health and well-being throughout our life. Research indicates that having seven to eight hours of sleep a night is reliably beneficial for adults. d
alai Lama says best meditation is sleep.
It gives more concentration attention power, it increases creativity, decision-making and social skills and build the confidence in individual fields, even it increases efficiency of mentality. (If you’re more interested to know how it is important, go to youtube and search: Russian Sleep Experiment)
Sleep is still one of the mysterious thing for science!
It’s a still part of Research and Discoveries.
Dr. Nathaniel Kleitman, who is now known as the “Father of American sleep research” has began work in chicago in the 1920, to questioning the regulation of sleep and wakefulness and it’s circadian rhythms.
There is no one has complete and satisfied answer about,
Why do we sleep ? Why it comes automatically ? etc.
According to Science, we fall in sleep by 4 different stages
1. Light Sleep
(you can be easily woken up)
(about half an hour sleep time)
3. Deep Sleep
(it becomes harder to be awakened you)
After deep sleep, our brain starts to perk up and its electrical activity starts to resemble the brain when it is awake. It is the night-time cycle when most dreams occur. Our muscles are temporarily paralysed and eyes dart back and forth, This stage given name is rapid eye movement (REM) sleep.
What is the psychology of sleep ?
Sleep is vital for our overall health , safety and well-being. Sleep recharges the brain, enabling it to learn and make memories. Lack of sleep was associated with car crashes, poor work performance and mood and relationship problems.The specialty of sleep psychology studies and evaluates sleep and treats sleep disorders.
- It addresses behavioral, psychological and physiological factors that underlie normal and disordered sleep across the lifetime.
- It develops, tests and applies evidence‐based psychological approaches to the prevention and treatment of sleep disorders and related to it’s conditions.(source : APA)
These are process and importance of sleep.
But, How much should be it ? How much quota of sleep is beneficial and likewise harmful ?
Buddha says that, A good laugh and a long sleep are the two best cures for anything.
seven to eight hours of sleep per night is needed to perform our best at communicating.
While sleep requirements different slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to perform their best.
Children and teens need even more.
And despite the recognise that our sleep needs decrease with age. but reality is that most older people still need at least 7 hours of sleep.(lack of sleep is called as sleep deprivation)
An occasional night without sleep makes us feel tired and irritable the next day, but it won’t harm our health. If it continues, lack of sleep can affect our overall health and make us full of serious medical conditions such as obesity, heart disease, high blood pressure and diabetes.If we don’t get enough sleep on a regular basis, our body may try to make up for it by oversleeping.
Oversleeping is called Hypersomnia or “long term sleeping.” This condition affects about 2 persons out of 100. People with hypersomnia may need as many as 10 to 12 hours of sleep every night to feel the best of themselves. Too much is defined as greater than 9 hours. The most popular cause is not getting enough sleep during the week the night before, or cumulatively. if it is continues, excessive sleep increase the risk of diabetes, heart disease, stroke and death.(according to several studies done over the years.)
Insomnia is situation, when we can’t get enough sleep.
Research laboratory found people averaging 4 hours of sleep were 4 times more likely to catch colds.
5 hours of sleep out of a 24-hour day also not enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body’s ability to function becomes weak if sleep isn’t in the range of seven to eight hour.
Insomnia and hypersomnia disorders are commonly felt by us. Let see, how can one get rid of both and feel satisfied with pure sleep!
hypersomnia is more harmful than insomnia and requires medical treatment also. (in most cases, it is only defined by more than 16 hours sleep a day)
Here are given some tips for strive with insomnia
- Try to woke up at the same time each day.
- Limit naps.
- Limit activities in bed.
- Exercise regularly.
- Make sleeping environment comfortable.
- Get rid of alcohol and stimulants such as nicotine and caffeine.e
- Do not eat or drink directly until you go to bed.
Insufficiency of sleep can gives some abnormal changes in our behaviour. it changes our mood and gives stress and anger, sometimes it causes impulsiveness and tendency to drink/smoke. it causes headache also.
oversleeping causes overweight, depression and heart disease.
Sometimes, while tough situation when it is hardly required to stay awake, (for example, exam time, driving time..etc) the question comes to our mind that
Should I stay awake or sleep for 1 hour?
Unfortunately 2 hours can be too long in this case. Sleeping past the 90-minute mark may push us down deeper into our cycle and create more of a problem. when it’s time to get up and move it.
(In general, the more cycles you can manage to complete, the better.)
Is it okay to slept in the day ?
daytime sleeping that covers between 15 and 90 minutes, can improve brain functions ranging from memory to focus and creativity. Naps are as restorative as an entire night’s sleep for some people.
For our society we keep science in the side for awhile, How can one get rid of insomniac problems and hypersomnia disorder ?
see, somewhere there may be parenting problem or relating to control on youth. if there’ll some tough behaviour of parents on their child, oversleeping can be resolved from them. likewise, if youth will try to self understanding it’ll not be problematic matter to them.
late night parties, sauntering, meetings will be Useless and worthless if we’ll try to focus on our basic aim!
self understanding and cooperation matters at last.
Wake up determinedly, and go to bed satisfied. Getting adequate quality sleep at the right time will help protect our physical health, mental health, safety and quality of the life. Any more or less can increase your risk for serious conditions as discussed above. to know how to be a morning person and get sleep well, click here
Before we’re going to sleep at every night, we have to forgive everyone and asleep with good heart.
Right ? comment YES, if agreed!