If when you wake up from sleep and feel tired, lethargy, and need more
sleep, it is apparent that you are not well rested. It can be a sign of sleep
deprivation, and of course, this is a sign that you may have trouble falling asleep.
How many hours of sleep a man needs can be a matter of
personal preference. They are two types of sleep. Rapid eye movement or Rem
sleep and Non-rapid eye movement or Nrem. This article concern
only rapid eye movement sleep.
What Is
Sleep
It is hard to define and explain what sleep is. Sleep is a mystery. As the function of sleep is not even understood, so sleep is in itself.
If you lay on a bed and stop snoring off to rest just for an hour during day time? It takes more than that to get a good quality sleep. Does it mean the remaining 1/3 of our life span that occupy our time during the night? When you lay down and the mind and body shut off, your brain seems to be very active as if you are engages in a muscular or intellectual task This is to prepare the body for the next level of activity on the same day and even the next.
It is hard to define and explain what sleep is. Sleep is a mystery. As the function of sleep is not even understood, so sleep is in itself.
If you lay on a bed and stop snoring off to rest just for an hour during day time? It takes more than that to get a good quality sleep. Does it mean the remaining 1/3 of our life span that occupy our time during the night? When you lay down and the mind and body shut off, your brain seems to be very active as if you are engages in a muscular or intellectual task This is to prepare the body for the next level of activity on the same day and even the next.
Okay, Wikipedia says that as regard to the human, it “is a
natural occurring state characterized by altered consciousness, relatively
inhibited sensory activity, and inhibitions nearly all voluntary muscles.”
In other words, sleep that can be induced naturally, apart
from the feeling to day time sleeping needs, whereby one lost some degree of
consciousness while asleep cannot be said to be a sleep. Day time or night time
sleep will occur naturally.
When next you wake up from sleep, ask your-self these few
questions:
·
Am I well rested?
·
Am I refreshed?
I Am energetic
· And are you well alert and energetic, and can
pick up yourself on the go without any drug related beverages like coffee, tea
and commercial made fruit juicy?
Your answer to the question ensures the degree and quality
of your sleep.
Sleep Misconceptions
I referenced this article by referring to concrete institution. Hence the information therein is subjected to
further research as the subject of sleep is still an ongoing study. Both sleep
scientists and researchers are still puzzle about what sleep is and its many problems.
Very little is understood about the subject matter
1. Misconception Number 1 “Sleep is the time for the body in general and
the brain specifically to shut down and rest
” This misconception is easily
debunk because in the main sleep concept, the rapid eye movement sleep or REM
sleep, the brain seems to be very active “as any time” when one is not
sleeping.
2. Misconception Number 2: “Getting just one hour less sleep per night than
needed will not have any effect on day time functioning.” In a 24 hour life
cycle, your normal sleep time is 8 hours. Losing one hour regularly per day
would in a week means you had lose 7 hours of sleep. This 7 hours of sleep
according to sleep experts is a “sleep debt.” The more the sleep debt or sleep
deficit increase daily and over time, the more problem sleepiness increased over night. This
can have a “powerful effect on day time performance, thinking, and mood.”
3. Misconception Number 3 “The body adjusts quickly to different sleep
schedules.” Suppose you are on a night shift and sleep 10 hours in the day time. Do you think you do not have to sleep again when you go to
work in the night on the same day? In other words, if you try to change your
biological sleep/wake cycle, it will still function according to normal
day/night schedules. The biological clock holds that a person will function
best during the night when sleeping; and active in the day time. If this were
to change, the biological clock must be retrained.
4. Misconception Number 4 “People need less sleep as they grow older.” The
more a person grows older, the less sleep it was though that is need. No, older
persons do not need less sleep, but usually get less of all the sleep need to
fuel the body to function well. The ability or desire to get good sleep can
decrease with age.
5. Misconception Number 5 : A “good night sleep” can cure problems with
excessive daytime sleepiness. Excessive day time sleepiness is a sleep disorder
like insomnia, obstructive sleep apnea and restless leg syndrome. Extended
sleep is not a cure for other sleep disorders and sch sleep issues. It required
changes in behavior. Pharmacological and even surgical interventions to relief
the symptoms it has been asserted.
Normally, only doctors, health workers and other qualified
sleep experts can write on such a subject. But what about a person who has gone
through a sleep issue and manage it well? Does he/she qualify to write on
his/her experience and share the story? Many persons can welcome such a story
more than a doctors. That is why I write this article. Because like all human
beings, I have a first-hand experience of insomnia. I was in my grammar school
then. I believe till date sleep doctors or sleep scientist were rare in those
days. I hardly found an article on the subject in major magazines in my
locality. Although I consult my doctor, he just took away my papers and told me
it will rebate. I manage the issue well and now time to share.
A United States study on world sleep day 2014 has the
following statistics:
·
Cost of insomnia is between 92.5 and 105 billion
per annual.
·
71,000 people got injured every year due to
sleep related accidents.
·
1,500 persons died because of sleep related
accidents.
·
46% of individuals troubled with sleep
disturbances report missing work, or making errors at work, when compared with
15% of people who sleep well.
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http://greens4food.blogspot.com
Specific sleep statistics on insomnia is between 20-40% per
year. One out of every three person is affected.
Over three million children suffer from sleep disorders. Of
this, 30-40% do not sleep well.
How Much
Sleep A Person Need
How much sleep does a person need in the night or in a day?
Is it 10 hours? Sleep research it has been noted has not pinpoint the
exact amount in a magic box. The actual amount of sleep a person need varies.
As individuals varies in their character, emotions, and so on, the exact amount
of sleep need also varied. In spite of what Napoleon said that a person who
sleep for 8 hours is a fool, such a person according to research may need 10
hours of sleep to stay in sound health if that is practical. Otherwise, disease
like unsound mental health, sleep walking and sleep paralysis is the results.
Some persons has unnecessarily deprived themselves of much
need sleep, by late night outings that during day time when sleep start to
strike, they suppressed it with alcohol and other caffeine based beverages.
This brings in more sleep problems.
How much sleep does a person actually need? There is a
certain amount which experts all agreed upon. This amount is called the basal
sleep need. It is not an exact figure. It even varied with all individuals.
This is the sleep one need to fuel the body properly. It can be any figure from
7 to 9.5 hours on scientific principle. At times, I need a basal sleep of 10
hours and that is on weekends. This kept my body in optimal performance. Yours
may be 8 or 9 or more than mine. It all depends on your daily activities like
work, physical activities, emotion, stress, and so on.
Okay, is it normal for you to feel sleepy when you should be
awake? Say you are in the classroom with fellow student. They are energetic and
alert and taking down notes. But you and two others are sleepy and dozing. Is
that normal? No, but it is human. Yes, you and these few need some more sleep
in the night. Here you fall within what sleep experts called the sleep debt or
sleep deficit. This is the state in which some persons do not have enough sleep
in the day (siesta) or night. It can result to both physical and mental issues.
One unique thing about the sleep debt is that is that it is
not a sleep disorder.
Two types of sleep debt can be identified. One, partial
sleep deprivation. Here a person sleeps very little during the night for many
days. For example, a student may like to burn the mid-night oil to study for
his exams. He/she is constantly losing some hours of sleep. I have gone through
such recourse by studying till 4.00AM after midnight for a week or two.
The second is total sleep deprivation. This is means a
person keeps awake for some days without any sleep. They are practical
instances of these done for sleep research.
Problem Sleepiness or Sleep Disorder: More than 70 sleep disorders have been
recorded. Problem sleepiness is high among many persons and results in serious
effects like drowsy driving or asleep on wheel, errors in work or accidents in
work place. The most commonly marked sleep problems are insomnia or lack of
sleep, obstructive sleep apnea and restless leg syndrome.
ent
A mother sleeping with baby in background |
1.
Insomnia: or the lack of sleep is an inability
to sleep. It is the most common sleep disorder. It naturally makes a person to
wake up during the night for no apparent reason unlike waking up for urinating.
Going back to sleep again becomes hard for such a person. Stress, emotional
discomfort, the side effects of certain medical and herbal drugs and beverages
can cause insomnia. Insomnia is identified as both primary and secondary. The
later is a complex factor of two sleep disorders like drugs and mental deficit.
Secondary insomnia is more serious than primary insomnia.
2.
Obstructive Sleep Apnea (OSA): This is a breathe
issue that arise during sleep. The air passage becomes relax and collapse and
the intake of air or oxygen is blocked. In other words, you cannot breathe
while you are asleep. This makes the oxygen level in the blood low, while
carbon dioxide is increased; and the only option is for the subject to wake up
for breathe or fresh air. OSA can cause other health problems to suffers, and
can be life-threatening. Taking the USA as a pointer, OSA affected over 12
million Americans. OSA affect not only men and women, but boys and girls, and
even pre-school children. Its many minus effects includes morning headache, day
time sleepiness, sleep deprivation, high blood pressure and heart attack. Another
type of sleep apnea is central sleep apnea (CSA). Here the air passage is not
blocked but the brain failed to receive the signal for the muscles to breathe.
3.
Restless Leg Syndrome (RLS): persons that are
affected by RLS are characteristic by “unpleasant leg sensations and an almost
irresistible urge to move the legs.” The symptoms become worst when sufferers
are not active and this greatly interfered with sleep. Exercise and massage are
designed to threaten the symptoms. Others are complete elimination of alcohol
and caffeine based beverages from the diets.
Sleeping
Insomnia
While very few of the populace 15% can get enough sleep, and well rested on waking up, majority has at least one or two trouble getting the much needed sleep to keep the mind and body healthy. It can either be insomnia or obstructive sleep apnea, or restless leg syndrome or sleep paralysis. Have you suffer or experienced insomnia for instance? Did you consult a doctor or sleep therapy? Or did you go for herbal treatment? What do you think? You do not take any action but think the issue can resolve itself? That cannot happen. A bad sleep is a disease and like all sickness has to be treated. Having trouble sleeping or falling asleep is a challenge. Nowadays, having a sleep question has an answer or two.
While very few of the populace 15% can get enough sleep, and well rested on waking up, majority has at least one or two trouble getting the much needed sleep to keep the mind and body healthy. It can either be insomnia or obstructive sleep apnea, or restless leg syndrome or sleep paralysis. Have you suffer or experienced insomnia for instance? Did you consult a doctor or sleep therapy? Or did you go for herbal treatment? What do you think? You do not take any action but think the issue can resolve itself? That cannot happen. A bad sleep is a disease and like all sickness has to be treated. Having trouble sleeping or falling asleep is a challenge. Nowadays, having a sleep question has an answer or two.
How many times can a man sleep in a day apart from the good
night sleep? Sufficient sleep is a health tonic for the body. Six to seven
hours has been assert as “a recipe for chronic sleep deprivation.” So how many
times or how many hours do a person (an adult) sleep in a period of 24 hours to
get the sufficient sleep recommendation?
Many factors can help one to sleep well. Factors like exercise, medication, relaxation
and diet.
Tips
To Help You Sleep Well
1.
Physical Activity:
Have a moderate exercise in the evening. You can engage in any game of your
choice like basketball, law tennis and football. I did this when insomnia pose
a problem to me in my grammar school days. Indoor exercise like the jumping
jack, mountain climbing, press up, and the plank can be done for 15 to 20
minutes in the evening.
2.
A Warm Bath: Have a
slightly warm bath if the weather is cool or raining. Under a warm weather, a
cool bath is all that is need.
3.
Eat a good nourishing
meal. Your chop should have all the essential natural food ingredients in a
well balanced proportion, carbohydrates, fats, proteins both animal and plants
with plenty of fruits and vegetables including nuts. Persons who are addict to
coffee and black tea can take these beverages in a slightly weak form or use
the decaffeinate type along with the chop plate and can help you sleep well.
But all alcohol and alcohol based liquor should be avoided at all cost. I
recalled here when my family was very young, and I make a cup of coffee to go
to bed with, they will all ran to bed before me because they cannot shut the
doors and windows. Since, taking the coffee will make me sleep like a dead man.
4.
Read an interesting
novel or an informative book during bed time. This will induced you to sleep
well.
5.
Meditate and say your
prayers depending on your believe in the creator Psm.2:8.
6.
Relax your mind and
body while in bed. To get a good quality sleep, you must learn to relax mind
and body. The quality of your sleep whether 6, 7, 8 or 9 hours will speak the
story of health, well rested, vigor, energy and concentration on the task of
the day.
To your good health!
Miebakagh57 (Miebakagh Fiberesima)Copyright 2014-2015.