How to Sleeping Well
We don’t usually need to think about sleep, because it is usually a part of our daily routine. In contrast, sleep deprivation can be a serious problem. Most people have difficulty sleeping at some point in their lives. The word insomnia is used to describe this. This is usually short-lived. When we are worried or in a state of anxiety and after a few days the situation cools down and we go back to sleep as usual. However, sleep is essential for physical and mental health. If good sleep does not come consistently, then its effects begin to appear.
This booklet is about people who have trouble sleeping or who live with people who have trouble sleeping. It covers common sleep problems and some abnormalities that people experience. Here are some simple ways to get a good night’s sleep. There is also some information that will help you decide if you should seek professional help.
What is sleep?
Sleep is a regular interval during the twenty-four hours when we are unaware of our environment and do not realize it.
There are two major types of sleep.
- Rapid eye movement sleep
It occurs several times during the night and is about one-fifth of our sleep duration. During REM sleep, our brain is very busy, and our muscles become very relaxed. Our eyes move rapidly from left to right and we dream.
- Non-REM sleep
The brain is silent but can be. There is some movement in the body. Circulating blood contains hormones or glandular fluids, and our body repairs itself after a day of beatings.
There are four stages to non-REM sleep:
- Before sleep (Pre-sleep) the muscles relax, the heart beats slowly and the body temperature drops.
- Light sleep We can easily wake up without any mental difficulty.
- Slow-wave sleep: We have low blood pressure, and when we are asleep we can talk and walk.
- Deep “slow-wave” sleep: It is very difficult to wake up from this sleep. If we are woken up, we are a little upset.
The transition from REM to non-REM sleep occurs about five times during the night and more dreams are seen around the morning. Short breaks of awakening are also seen on a normal night. They last for one or two hours every two hours. We don’t usually know them. Only then are they more likely to be remembered. If we are worried or something else is happening, such as going out or our spouse is snoring.
How much sleep do we need? It depends on age.
- Very young children sleep about 17 hours a day.
- Older children sleep about nine or ten hours a day.
- Most adults sleep seven or eight hours a night.
Older people need the same amount of sleep, but usually only one interval of deep sleep during the night. Which usually occurs in the first three or four hours. After that, it is easier to wake them up and they have fewer dreams as they get older. Most of us need seven or eight hours of sleep a night, but some people even get three hours of sleep. Regular sleep for more than seven or eight hours every night is not beneficial. Short periods of awakening seem long enough.
What To Do In Case Of Insomnia?
Insomnia can cause anxiety. If you stay awake at night occasionally, you will feel tired the next day, but it does not harm your physical or mental health. Although after many sleepless nights you will find that:
- You are tired all the time You start falling asleep during the day.
- You have difficulty concentrating.
- You have difficulty making decisions.
You become paradoxical. This can be very dangerous if you drive or operate heavy machinery. Many deaths occur every year when people fall asleep while driving. Insomnia also increases the risk of high blood pressure, obesity, and diabetes.