leep is an integral
part of life, we
spend about one-
third of our lifes-
pan sleeping, yet
many of us know so
much less about the
phenomenon of sleep. For
centuries, sleep was consid-
ered a passive activity where
the brain and body become
dormant. It was only after
1950 that we started under-
standing the science of sleep
because of breakthroughs in
technology and realised that
sleep is a dynamic process
where the brain and body
rest and rejuvenate but
many parts of the brain stay
active to improve quality of
life and perhaps its longevity.
Sleep has two stages - Non-
REM (Rapid Eye Movement)
and REM. In the first one,
there are no eye movements
behind the closed eyelids
while in the second one the
eyes move rapidly behind
closed eyelids. Non- REM
(NREM) has four stages - in
the first stage you are in be-
tween being awake and fall-
ing asleep, then there is the
stage of light sleep when the
body temperature drops low-
er, heart rate and breathing
fall in a certain rhythm fol-
lowed by third and fourth
stages where your sleep gets
deeper and deeper and most
of the non-vital activities of
the brain are closed but even
then some parts of the brain
might be working silently to
improve memory and learn-
ing especially in children
and young. Each of the
NREM stages lasts between
5-15 minutes. Young people
get about 2 hours of this re-
storative sleep which gets
shorter and shorter as we
age and elderly people hard-
ly get 30 minutes of NREM
sleep.
During REM sleep, breath-
ing rate goes up and becomes
irregular, brain waves occur
as during the awakened
state, the body becomes para-
lyzed, we cannot lift our
arms or legs as you might
have experienced during
some vivid or fearful dreams.
RME sleep usually begins 90
minutes after falling asleep.
RME sleep is much more in
children and helps them
learn and enhances memory
by playing dreams. The arms
and legs are paralyzed so
that the dreams are not acted
upon otherwise the person
might hurt himself or some-
one sleeping nearby. This
atonic temporary paralysis
is protective. RME sleep is
very important for mental
and physical growth, exces-
sive alcohol and antidepres-
sant drugs reduce it and
hence, cause migraine-like
headache, weight gain, poor
learning and daytime leth-
argy. Poor REM sleep leads
to the abnormal leg and arm
movements, crying, shout-
ing and other noises during
sleep and are the cause of
alarm to family members.
As our knowledge stands
today, the sleep circadian
rhythm is controlled by the
enigmatic pineal gland
which is believed to produce
the hormone of darkness’
melatonin which takes feed-
backs to the suprachiasmat-
ic nucleus - the Master Clock
- of the brain which then
brings about sleep. As the
name suggests, melatonin
production gets a bump up
as darkness spreads and the
body responds to sleep stim-
uli. This should emphasize
on us to start switching off
the lights of our household
as the sun starts its descent
to the north. Melatonin not
only induces sleep but also
has anti-inflammatory, anti-
coagulant, antioxidant and
endothelium protective
properties, thereby, making
sleep not only dozing off but
bringing about so many
unique benefits to it. The
‘darkness’ hormone has
some bright side with its in-
built antivirus properties - is
has proved useful in Ebola
virus infection. Its useful-
ness in Covid19 deserves a
deeper look. Turn to your
body when no external rem-
edy is found is a case of so
many dreaded diseases. You
are much more ‘naturally’
endowed than you have been
made to believe.
Sleep, like so many things
in life have their share of
myths. One most commonly
heard is that a person goes to
sleep anytime, anywhere the
moment one gets a resting
place - be a chair or a sofa.
This isn’t great sleep, the
person might be suffering
from sleep deprivation or
sleep apnea. The true and
beneficial sleep is one ac-
cording to the circadian
rhythm and sleep clock of
the body. Sudden sleepers
need medical consultation to
rule out any pathology.
People believe that they
can compensate for a night-
time sleep deficit by a day-
time nap. A power nap, post-
lunch, of between 15-30 min-
utes is fine but prolonged,
compensatory daytime sleep
destroys the natural rhythm
and deprives the body of re-
storative benefits of night
sleep. Remember, sleep is as
important as success, give it
its due space.
One more common myth
that is especially prevalent
for successful people like
politicians, film stars, au-
thors and scientists is that
they sleep 4 to 5 hours a day
and still stay in an excellent
state. Such a possibility has
a one-in-four million chance.
Mostly they sleep adequate-
ly but propagate the myth
for obvious publicity. Sec-
ondly, even if it is true then
there is always a possibility
of many disastrous mis-
takes for which the person
and in some cases innumer-
able people pay the price.
Haven’t you heard the say-
ing - big people make big
mistakes?
Another frequently no-
ticed belief is that you have
better sleep in a warm room
during winter. People use
heat blower or room heater
for this purpose but this isn’t
logical. To have a relaxing
and rejuvenating sleep, your
body temperature has to fall
a bit during the induction of
the sleep cycle. The warm air
won’t allow this to happen
and you will have poor sleep
and would wake up a bit
tired and lethargic. The best
option is a good quality quilt
or blanket.
Finally, philosophy plays
a great role in the sleep pat-
tern. Overthinking, ego,
sorrow, jealousy, hate, anger
all these negative senti-
ments are thieves of sleep.
Have a philosophical atti-
tude to life. You are born as
a human being to observe
and experience life as well
as death and hence be a sim-
ple, witnessing conscious-
ness, nothing more. You be-
long to none and none be-
longs to you. Work logically
and with dedication, accept
the outcome of your labour
blissfully, it is immaterial
whether it is positive or neg-
ative and you will be blessed
with great sleep and, most
probably, longer life.
10
ETC
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FACE OF THE DAY
GEETANJALI CHAUHAN, Entertainer
LEO
JULY 24 - AUGUST 23
Your profession is likely to
go great guns, as you add
celebrities to your client
list. Good preparation is
likely to keep you ahead of others in a
competitive situation. Wealth comes
to some by way of inheritance. Those
suffering from a lifestyle disease will
manage to keep it under check.
LIBRA
SEPT 24 - OCTOBER 22
Someone is testing your patience, so remain cool. Your performance at work will remain consistent.
Total satisfaction is guaranteed in something that you are pursuing on the academic front. Marriage of someone eligible in the family is likely to be solemnised soon.
ARIES
MAR 21 - APR 20There may be clash of purpose between your desire to buy quality stuff and your wish for saving
money, so take the middle path. A good companion promises to make a long journey interesting. Achievements of a family youngster can make you proud.
SAGITTARIUS
NOV 23 - DEC 22You will be able to impress all and sundry on the professional front. Your cost cutting measures are likely
to benefi t you a lot. Maintaining a balanced diet may begin to show on your body earlier than expected. Getting into a favourable situation on the academic front is possible.
GEMINI
MAY 21 - JUNE 21This is the day when you can struggle a bit on the professional front. Remain up to date with the course,
as a surprise test can be unleashed anytime. An opportunity on the fi nancial front, if seized immediately, can earn good returns. A diet plan adopted recently will suit you.
AQUARIUS
JAN 21 - FEB 19Your good performance at work will be noticed by those who matter. Those debuting on television or
fi lms may fi nd instant fame. Singles may make efforts to win a romantic dinner date with the one they secretly love. Students should get the right coaching to regain lost ground.
TAURUS
APR 21 - MAY 20Money will not seem a problem for those trying to purchase a major household item. Getting
work out of a new team may seem tough. Spouse may ask for your time and attention today for an important discussion. A special treat awaits you on the romantic front.
CAPRICORN
DEC 23 - JAN 20Your multitasking skills may be much in demand as you make it possible to juggle different jobs at
work with ease. You will fi nd yourself fi t and energetic. Luck shines on your bank balance. Cupid may strike its arrow across those looking for it lately. You might befriend a stranger.
VIRGO
AUG 24 - SEP 23Doors to new opportunities will open by meeting people. Doing up the property owned by you is
indicated and will be a step in the right direction. Remain a little tight-fi sted on the fi nancial front to conserve money. Key to your good health is constant workout.
CANCER
JUNE 22 - JULY 23You may need a good resource to fund your current venture. Good news awaits some on the
academic front. You will be able to achieve stability on the professional front. An invitation to a party or function can be expected and will enable you to meet someone.
PISCES
FEB20 - MARCH 20A senior will appreciate your skills in an event. Those planning to set up a side business are likely to
bring their ideas in execution. A family youngster may look up to you for guidance. You are likely to take the initiative in getting something constructed.
SCORPIO
OCT 23 - NOVEMBER 22You may receive a payment you had given up for lost. Delegating work will lessen your workload at offi ce,
but do supervise the work. Today, you may have to contend with some unwanted guests preying on your private time. Monetary benefi ts are likely to come in a partnership.
YOUR
DAY
Horoscope by
Saurabbh Sachdeva
UNDERSTANDING UNDERSTANDING
SLEEPSLEEP
DR RAMAWTAR
SHARMA
[email protected]
S