November 28, 2022

Everyone believes that humans cannot function properly without getting enough sleep….. Not so? Well, that brings us to the aim of this write up. It answers all the questions that seems tough to get an opinion. Indulge me and read to the end and you might just pick up a thing or two from this.
So shall we…..

Sleep? This is the sedentary state of mind and body, characterized by altered conciousness, reduced activity of the muscles and inability to interact with one’s surrounding, this typically recurs for hours each night whereby the nervous system is relatively inactive, conciousness suspended, eyes shut and the postural muscle is relaxed. It is remarkable to note the fact that both the body and brain are all awake during this process.
What is the origin of sleep you might ask….. The word sleep comes from the Old Germanic verb for sleep. In Old and Middle High German, it was called “SLAF”. Original meaning of this word was “to slap” which was then related to the word “flabby”(not firm). Sleep indeed keeps us healthy and functioning. Adults need at least 7-9 hours of sleep each night, Teenagers(high schoolers) need about 8-10 hours of sleep, school aged children need about 9-12 hours of sleep and the newborn babies need 14-17 hours of sleep each night. Scientifically proven the average sleep need is around 8 hours and 40 minutes per night( +/- 10 minutes or so), with 13.5% of us requiring nine hours or more of sleep time. This process helps in the bodily repair and also restores, rejuvenates, reenergizes and strengthens the brain. Sleep is the balm that soothes and restores the body after a long day, sleep is an extremely complicated process that consists of more than simply closing one’s eyelid and counting sheeps. It is an active state of unconsciousness produced by the body where the brain is in a relative state of rest and is reactive primarily to internal stimulus. Several theories have been put in place for better understanding of the sleep pattern phenomena; The Restoration Theory, The Energy Conservation Theory, The Inactivity Theory and even The Brain Plasticity Theory. But we’ll just look at the Inactivity Theory which is based on the concept of evolutionary pressure where creatures inactive at night were less likely to die from the predation of injury in the dark, thus creating an evolutionary and reproductive benefit to being inactive at night.
There are certain factors that cause irregularities in sleep pattern which ultimately leads to difficulty with sleep.
• Stress induced Insomnia
• Irregular sleep schedule
• Neurological problems
• Poor sleep habits
• Specific sleep disorders

Signs and symptoms of sleep disorder may include: excessive daytime sleepiness and irregular breathing or increased movement during sleep.

Sleep related difficulties affect up to at least 30%-48% of older adults which suffer from Insomnia, women have a lifetime risk of Insomnia that is as 40% larger than that of men. As many as 15-30% of males and 10-30% of females meet a broad definition of obstructive sleep apnea (OSA).

  • Insomnia
  • Narcolepsy
  • Restless leg syndrome
  • Sleep apnea
    These are the certain sleep related disorders that people struggle and live with each day.

  • • Sticking to sleep schedule
  • • Staying active and scheduling exercise at least a few hours before bedtime and also avoiding simulating activities before bedtime.
  • • Limit or avoid naps.
  • • Avoiding large meals and beverages before bedtime.
  • • Avoid alcohol; Alcohol is a sedative which slows down brain activity. It induces sleep, but could also interfere with sleep during the night causing you to wake up frequently and have nightmares.
  • • Using bedrooms for sleep only; Not eating or watching TV in bed or using electronic gadgets…. Cellphones, laptops in bed and making sure the bedroom is dark, cool and quiet. If you use it only for sleep, you’ll associate your bedroom with sleeping rather than for activities or stress.


Soft music with slow rhythm is ideal, slow….. classical music that has roughly 50-60 beats per minute works the best. Not only will you fall asleep faster, you will sleep longer. If you do happen to wake up, the total and rhythmic pattern will help you fall back asleep quicker. Music improves sleep through calming part of the autonomic nervous system, leading to slower breathing, lower heart rate and reduced blood level. Music is a powerful art form. While it may get more credit for inspiring people to dance, it also offers a simple way to improve sleep hygiene, improving your ability to fall asleep quicker and feel more rested.
• Classical music: Songs and symponies in which the piano is the predominantly used musical instrument are preferred.
• Contemporary Classic: It is usually slow and flowy. There are no substantial ups and downs, and the sound does not feel too energetic making it an excellent option for your bedtime playlist.
• Meditation music and Nature sounds: Meditation melodies are specifically created with this purpose in mind to help you fall into a state of relaxation, similar to mediation playlists, nature sounds are soothing and should help you relax quickly.

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