Health Resources > Emotional and Behavioural Health > Perfect Sleep

PERFECT SLEEP – The blessing of Morpheus


“The treasure of true happiness is a Quest thru the path of inner peace.”
- www.mindmantra.in

Morpheus the Greek god of Sleep plays a crucial role in every human being’s life. If pleased, the key to inner peace is automatically blessed upon you. If angry, all the money, fame and power put together can’t buy a few hours of refreshing, relaxing and peaceful sleep.
Over the last few decades, the wrath of Morpheus has been slowly and cancerously destroying the mind-body balance of millions of people. Every single medical study over the past 50yrs has shown sleep difficulties and sleep related disorders to be rising among the general population. The gravity of this issue is reflected by world-wide statistics which show 1 in every 8 persons to be suffering from the same. That accounts for a staggering 12.5% of global population or 750 million (75 cr) people.
The fast based evolutionary life-styles have left millions deprived from the natural phenomenon of “perfect sleep”. It has slowly transformed into a painful daily battle between mind and body. The use of external agents like alcohol and “sleeping pills” have become power daily aids in this quest for sleep.
The multi-billion dollar marketing strategies by pharmaceutical companies has successfully created the concept of “sleeping pills”. Tablets of alprazolam, diazepam, clonazepam, etc whom produce sleep as a side-effect, have wrongly been labeled as “sleeping pills”. They are freely available at chemist, openly prescribed by family doctors, general physicians and psychiatrists. 90% of the traders and prescribers of these medications, don’t even have the slightest idea about their side-effects, high addiction potential, and long term complications on mind-body chemistry.
Natural remedies for sleep-cycle regulation are normally avoided as they require simple life-style changes which take a few days or weeks to show the desired effect. In a world of quick-fix solutions, most people willingly trade their health and long term side-effects on liver, kidney and brain for few hours of medicine induced sleep.
The laws of nature have always favored a balance in mind-body equilibrium. Chemically induced sleep challenges this balance, leaving nature to bring out drastic physical, emotional and psychological changes in effort to restore balance. Long term destruction of sleep-cycle, clinical depression, chronic fatigue, decreased alertness and productivity are some of the major effects of such a disharmony.
The secret of natural sleep lies in your hand. It’s a simple procedure, if followed in a systematic way, can be more powerful than any medication ever made. Its been complied thru research of on thousands of people by meticulously scrutinizing their entire life-cycles.

It’s based on the eternal truth that- Thought leads to action, and action produces emotions. Similarly, a thought of good, relaxing sleep, coupled with a slight change in life-style habits can produce a perfect sleep. The life-style modifications essential for mind-sleep-body coordination are:
(the following are simplified version of “sleep hygiene” concept, and for a life-cycle in which night time is dedicated to sleep and not work )

1. Fix a bedtime and an awakening time.- Every path to success starts with a detailed plan. It’s extremely important to fix a time to sleep and awake. Like most plans, it takes some days for the body to completely adapt to it. Most people give up before letting their body accept and assimilate it. This is the first essential step towards good sleeping.
2. Avoid napping during the day – Thousands are trapped among the erroneous mind-body cycle of having sleep difficulties at night and compensation of the same by long afternoon naps. A power-nap of maximum 30-45min can be enhancing for the over-all productivity. But anything beyond that triggers neuro-chemicals that initiate sleep cycle irregularities at night time.
3. Avoid alcohol 4-6 hours before bedtime- Many people wrongly believe that alcohol helps them sleep. In small quantities, it has an initial anxiety decreasing and alerting effect. At higher quantities it has an immediate sleep-inducing effect which lasts for few hours, followed by a stimulant or wake-up effect. Over-all it disrupts the normal sleep structure, and forbids the mind from learning to undergo a normal sleep pattern.
4. Avoid caffeine 4-6hours before bedtime- Caffeinated beverages like tea, coffee, cold-drinks, chocolate have a stimulant effect which disrupts the normal sleep pattern.
5. Avoid heavy, spicy or sugary foods 4-6 hours before bedtime- The higher digestive capacity needed for such foods increases blood circulation in the gastric system, eventually disturbing your ability to remain asleep.
6. Exercise regularly but not right before bed.- Regular exercise particularly in late afternoon is helpful in inducing deep sleep. Strenuous exercise within 2hours of bedtime can release enough endorphins to decrease your ability to fall asleep.

1. Comfortable Bedding – Modern scientific research has proved that the shape, size, material of bedding has to be in unison with your body requirements to provide a comfortable sleep. It’s also one of the most neglected factors. Evaluate if bedding is a source of your problem, and change it if required so.

2. Comfortable Temperature for sleeping and keeping the room well ventilated- Skin is the biggest organ in your body. Its major functions of thermo-regulations, tactile perception play an extremely important role in sleep induction and duration. Temperature fluctuations are easily perceived to bring about changes in sleep.

3. Block Noise and Light – Stimulation of auditory and visual senses stimulates the brain to work. Try blocking as much of noise and light to avoid such happening.

4. Reserve the bed for sleep and sex – Your body should know what your
5. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.

Getting Ready For Bed
• Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
• Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
• Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
• Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
• Get into your favorite sleeping position. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.

Getting Up in the Middle of the Night
Most people wake up one or two times a night for various reasons. If you find that you get up in the middle of night and cannot get back to sleep within 15-20 minutes, then do not remain in the bed "trying hard" to sleep. Get out of bed. Leave the bedroom. Read, have a light snack, do some quiet activity, or take a bath. You will generally find that you can get back to sleep 20 minutes or so later. Do not perform challenging or engaging activity such as office work, housework, etc. Do not watch television.

A Word About Television
Many people fall asleep with the television on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people up. We generally recommend that the television not be in the bedroom. At the appropriate bedtime, the TV should be turned off and the patient should go to bed. Some people find that the radio helps them go to sleep. Since radio is a less engaging medium than TV, this is probably a good idea.

Other Factors
• Several physical factors are known to upset sleep. These include arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes.
• Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. In many cases, difficulty staying asleep may be the only presenting sign of depression. A physician should be consulted about these issues to help determine the problem and the best treatment.
• Many medications can cause sleeplessness as a side effect. Ask your doctor or pharmacist if medications you are taking can lead to sleeplessness.
• To help overall improvement in sleep patterns, your doctor may prescribe sleep medications for short-term relief of a sleep problem. The decision to take sleeping aids is a medical one to be made in the context of your overall health picture.
• Always follow the advice of your physician and other healthcare professionals. The goal is to rediscover how to sleep naturally.




Contact Ushappiness