Sleep-Restorative of tired body and mind

Sleep : Restorative of Tired Body and Mind
Sleep is one of nature’s greatest inventions and blessings of life. It is a periodic rest of the body
which is absolutely essential for its efficient functioning. It has been called " most cheering
restorative of tired bodies. "
Sleep is the indispensable condition to the recuperation of energy. We go to bed fatigued and
get up refreshed. Sleep repairs the wear and tear of the body and mind incurred during waking
hours. Nothing is so restorative to the nerves as sound and uninterrupted sleep. Sleep is thus a
vital element in a total way of life. It is a basic need in man’s mental as well as physical life.
During sleep most of the functions of the body are carried on at the lowest level possible in
health. Heat production is from 10 to 15 per cent below the basal level. The mechanism
regulating the body temperature are less sensitive than in the waking state and are depressed
by 0.5 to 1.0 degree F. The rate of the heart is reduced by 10 to 30 beats per minute and a
decline in blood pressure of about 20 mm occurs in quiet restful sleep. The urine volume is
considerably reduced, but its concentration in solids is increased. The tone of all the skeletal
muscles is lessened. The eyes are usually rolled upward and the pupils constricted.
Loss of sleep exerts seriously detrimental effects upon the nervous system. Long periods of
wakefulness may cause profound psychological changes such as loss of memory, irritability,
hallucination and even schizophrenic manifestations. During the last World War, prisoners in
Nazi concentration camps who kept awake for days by strong lights and blaring wireless sets,
Sleep versus rest
For correct living, it is essential to differential between sleep and rest. At rest the body is
disturbed by all exterior noises ; but in sleep it is screened from them by partial loss of
consciousness and also by what is called " dream protection. " One useful purpose of the dream
is to convert outside noises that might awake the sleeping person, into fantasies that do not
disturb him.
During rest the limbs are normal, but in sleep they swell. Blood flows from the brain, distends the
arteries, and makes the limbs bigger. IN sleep more muscles are relaxed than in rest, though the
sleeping person changes his position about 35 times in one night, without knowing it. Many
organs which work during rest suspend their activities in sleep. Thus the recouping value of
sleep is much more than that of rest or simple lying down.
Theories of sleep
Many theories of sleep have been advanced to explain the temporary loss of consciousness
which we know as sleep. The oldest theory is that sleep is induced by a reduction in the blood
supply to the brain or at least to conscious centres. This is known as ischemic theory. Even the
ancient Greek physicians were aware that the carotid artery was in a way concerned with the
onset of sleep. The name itself expresses this belief. The Greek word ‘ Karotides’ for carotid
arteries is derived from karoo which means ‘put to sleep.’ In modern times, the drowsiness after
a meal, presumably due to the diversion of blood from the brain to the digestive organs, is cited
in support of the ischemic theory.
Another important theory about sleep is the chemical theory. As a result of experiments in the
metabolism of sleeping subjects, it is considered that the fatigue inducing sleep may be a mild
form of blood poisoning or toxaemia. This " poisoning" is believed to be brought on by the
expenditure of energy during the waking hours.
According to this theory, every contraction of a muscle and every impulse passing through the
brain or the nerves breaks down a certain amount of tissue. The debris from broken down tissue
is then thrown into the bloodstream. In the waking state, much of the waste from broken down
tissue is got rid of through the natural eliminating processes of lungs, kidneys, bowels and skin.

But there comes a saturation point when there is such an accumulation of waste that it cannot
be disposed of by these processes and it then invades the grey matter of the brain. In such an
eventuality, mental and physical altertness are impaired. It is nature’s warning that the waste
product must be reduced to replenish the lost energy. So we get tired and the urge to get sleep
becomes irresistible.
During sleep, the cells and tissues that break down to produce toxic waste become less active
and the production of toxic waste is vastly reduced. Simultaneously, constructive activities take
place within the body during sleep, which rebuild the broken down tissue.
Another theory places a sleeping centre in the hypothalamus. Many of the bodily changes in
sleep such as constriction of pupils, reduced frequency of heart beat, increased gastric tone and
secretion are manifestations of the activity of hypothalamus nuclei, especially parasympathetic
centres. Perhaps some of the sleeping pills affect this centre in the brain.
Although the various theories have certain amount of experimental evidence to support them,
none has really solved what is the most mysterious process in our lives. All we know is that
sleep substitutes constructive measures for the destructive processes of our waking hours. We
cannot live without sleep.
Another mystery about sleep is that no two persons need the same amount of sleep. Dr.
Nathaniel Kleitman, Associate Professor of Physiology at the University of Chicago, who
conducted years of extensive experiments at the University’s "Sleeping Laboratory" says that
there is no more a normal duration of sleep than there is normal height and weight. A study of 25
subjects spread over thousands of nights showed that the average amount of sleep needed to
feel well rested is seven-and-a-half hours, though individuals varied from six to nine hours.
According to Dr. Demmis Williams, a noted authority on sleep, the amount of sleep needed for
an individual’s well-being, is determined by what he feels he needs, not by what other people,
including the doctor, think is reasonable.
On the whole, women sleep from 45 minutes to one hour more than men. The amount of sleep
required varies at different ages as follows :
New Born : 18 to 20 hours
Growing children :10 to 12 hours
Adults : 6 to 9 hours
Aged persons : 5 to 7 hours
The depth of ordinary restful sleep fluctuates throughout the sleep. In most adults, sleep
deepens through the first hour, after which it lightens rather sharply and then more gradually
until morning or until the usual time of wakening. IN growing children, however , sleep deepens a
second time for a little while. According to Dr. Lindlahr, a famous naturopath, two hours before
and two hours after midnight are the most valuable for sleep of all the twenty-four hours of the
day. In these four hours, mental and physical vigour are at their lowest ebb and sleep is
soundest and most natural.
It is believed that three-quarters of our sleep consists of whatis called ‘ slow wave sleep.’ The
restorative processes occur during this time. The remaining quarter is taken by what is called
‘rapid eye movement (REM) sleep.’ It is also called paradosical or dreaming sleep and it comes
in episodes of about 20 minutes duration about five times in a night. It involves dreaming,
irregular heart rates, raised blood pressure and erection of the penis. It is in this phase of sleep
that normal healthy young men may have wet dreams. Both forms of sleep are considered
equally important, being normal sleeping rhythms.
Sleeping positions
There are many theories about good and bad sleeping positions. Practically everyone changes
positions several times during sleep. Hence how one starts out is of no consequence. It is a
good thing we do turn about in our beds. If we did not, we would awake in the morning stiff,
having maintained the same position all night. For proper sleep, however, one should not sleep
on one’s back but on the side with one or both legs brought well up and the head and the
shoulder slightly forward.
Sleeping pills are no remedy for sleeplessness. They are habit-forming and become less
effective when taken continuously. They lower the I.Q. dull the brain and can prove fatal if taken
in excess or before or after alcohol. The side-effect of sleeping pills include indigestion, skin
rashes, lowered resistance to infection, circulatory and respiratory problems, poor appetite, high
blood pressure,kidney and liver problems and mental confusion.
Sleeping well is an art. It needs a perfect blend of healthy habits and control of mind. A clean
body and mind, relaxed mood, physical exercises, and perfect dietary control are some of the
basic sleep-inducing methods.
Unpleasant situatins at bed time such as arguments, quarrels, watching a horror movie, listening
to loud music which would create anxiety, fear, excitement and worries should be avoided. Such
situations stimulate the cerebral cortex and tend to keep one awake.
The sleeping place should be well ventilated, with balanced temperature and free from noises.
The bed should be neither too hard nor too soft, but comfortable. The pillow should not be too
hard or too high. The bed clothes should be loose-fitting and light coloured. Another important
rule is not to have heavy food shortly before bed time.

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