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Archive for February, 2008

Sleep is a normal, easily reversible, recurrent, and spontaneous state of less efficient responsiveness to external stimulation. Sleep usually requires the presence of flaccid or relaxed skeletal muscles, and the absence of the overt, goal directed behavior of which the waking organism is capable. How much sleep does a person need?
For adults, anything between 6, and 8 hours of sleep as a nightly average is usual seven and half hour. Older persons sometimes require less sleep. Children need about 12 hours of sleep. Babies have both deep and light sleep cycle. In each sleep cycle, there are 60 minutes of light sleep, 60 to 90 minutes of deep sleep, and another 30 minutes of light sleep. At the end of this cycle, the baby is semi-alert and can be wakened easily. There are different kinds of sleep that has been long recognized, in everyday discourse there is talk of “good” sleep or “poor” sleep, of “light” sleep, and “deep” sleep. You can help to improve your nightly sleep, increase your energy, and quality rest by performing yoga, Pilates, tai chi exercises, and hypnosis, or listening to music, which puts you into a deep trance, and into a deep sleep. To improve the quality of your sleep you should, avoid large meals just before bedtime (minimum four hours). Small snacks are not a problem, but large meals keep the digestive system active, and can disrupt sleep. Avoid heavy exercise within two to three hours of bedtime. Heavy exercise can raise body temperature, and cause difficulty falling asleep at bedtime. Avoid nicotine, caffeine, alcohol, or other stimulants within four hours of bedtime.

If you are having trouble sleeping, you are not alone. This increases with age, and affects about 40 percent of women and 30 percent of men. Primary insomnia is not related to other health conditions, and is brought on either by a traumatic event related to sleeping, or by increased physical or psychological arousal at night. Sufferers experience anxiousness as they struggle to achieve sleep. This causes frustration, which only increases the problem. Secondary insomnia is more a symptom of other health issues, such as asthma, depression, heartburn, arthritis, chronic pain or cancer. There are also short and long term effects with insomnia. Some causes of acute or short term, insomnia are grief, anxiety, eating habits, stress, workplace shift changes, and environmental factors, is usually caused by worry over a stressful situation. Long term insomnia, which can last months or even years, is often caused by general anxiety, medications, chronic pain, depression, or other physical disorders. The practice of good sleep hygiene and rituals that promote sleep, can ensure better night.Here are some tips to improve sleep hygiene:

• Regular exercise routines, but avoid strenuous exercise within 3 hours before bedtime.
• Avoid alcohol or caffeine before bed time. Caffeine is stimulant. Though initially a sedative, alcohol will serve to interrupt sleep patterns.
• Avoid smoking or reduce smoking. Nicotine is a stimulant, could improve your ability to fall asleep.
• Avoid daytime napping.
• If you must nap, keep it to a 15 minute catnap.
• Avoid heavy meals prior to sleeping.
• Use relaxation techniques prior to bed time. This could be in the form of yoga, breathing exercises, and meditation.
• If you have a personal health concern, please consult your qualified health practitioner.

SLEEP DISORDERS