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A sound sleep is required for a sound mind and healthy body. Inability to sleep (Insomnia) is a common malady of our age. Everyone experiences insomnia at times during his life. It is a product of daily tensions and anxieties. Patients suffering from mental disorders sleep very little and often wake up too early in the morning. Some chronic diseases can also produce insomnia.
A baby sleeps for about sixteen hours; an adult man sleeps for an average of eight hours, while a woman for about seven and a half hours. There are some variations. Some people get by very effectively for six hours; others need as much as nine or ten. As people grow older, they usually need less sleep. SLEEP CYCLE: The twenty four hour cycle of sleep and waking is known as Circadian Rhythm. It is a kind of physiological clock, regulated by pineal gland at the top of the brain stem.
Once set, it keeps good time. People feel disturbed by Jet Lag, because then physiological clock is out of phase with the time zone. It takes about one week to reset itself. USEFUL TIPS FOR A SOUND SLEEP: 1) Mental relaxation is essential for sound sleep. Dont think over your life problems when going to sleep. This builds up tension and leads to insomnia.
Nothing will make a person relax more liker simple faith in the fact that God is caring for everything. He is the author of true peace in the heart. 2) I f you simply cant sleep on a given night, get up and do something else. Do something which you like most, work on your hobby or read anything that tends to relax the body, tends to induce sleep. Any thing that is done regularly by a person as part of the process of getting to sleep helps that person get to sleep. 3) My vote is strictly against the sleeping pills. There are innumerable side effects of all drugs used for the treatment of insomnia's. One should always avoid these drugs. 4) Coffee as strong tea work as stay away agents because they act as central nervous system stimulant.
Dont take coffee or tea when going to sleep. It is better to have a glass of milk. 5) A comfortable and easy bed is the first requirement for a peaceful sleep. Moreover to ensure good sleep one should have fresh air in the bedroom. For the patients of backache, a hard bed is recommended. 6) The onset of sleep is accompanied by a number of changes in the body including slowing of breathing, dilation of peripheral blood vessels in hands and feet and slowing of heart beet rate. Smoking tends to produce changes opposite to these like Vaso Constriction, increase heart beat rate and rapid breathing. Smoking works gains going to sleep.
It is better to avoid smoking, particularly at bed time. 7) For a tense, sleepless individual a change of diet is needed. Mental as well as physical problems have a direct connection with diet. A good diet connection means a healthy stomach, mental vigour and refreshing sleep. A light evening meal is important to give rest to stomach with other parts of the body. Thus the blood is free to do its work of cleaning the organs of waste, instead of being called by stomach most of the night to digest food. Furthermore, we shall dream less and sleep more soundly if our stomach is able to rest in this way. 8) Exercise is essential if sound sleep is to be enjoyed.
Different types of outdoor or indoor, light exercises can be adopted. Work is also an excellent form of an exercise. It should be walk, brisk enough to make the heart beat faster and lungs to breathe more freely with moderate exercise a person will sleep better and be able to face the next day more vigorously.
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Research essay sample on Physiological Clock Sound Sleep Hours
