“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
― Mahatma Gandhi
This is an riveting thread GTO. I hope my write below gives another perspective.
Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, inhibition of nearly all voluntary muscles, and reduced interactions with surrounding.
During sleep, most of the body's systems are in an anabolic ( build up of metabolism) state, helping to restore the immune, nervous, skeletal, and muscular systems; these are vital processes that maintain mood, memory, and cognitive function, and play a large role in the function of the endocrine ( hormonal) and immune systems.
The above is just an abbreviated understanding of sleep.
Growing up at home we always have had a disciplined life right from the beginning, my sibling and myself, for that , I have to fully give credit to my dear parents and grandparents. Besides etiquette, studies, habits, hygiene, sleep was one of the most important aspects. The latter is one I now realize the value of.
Yes, work and life takes a toll on this very important and neglected aspect, in my case for quite a long time thus causing insomnia and bruxism at one point. In the last couple of years I have lost two buddies of mine, one due to high blood pressure lead to brain hemorrhage and the other due to a heart attack, an awakening for me.
“Sleep is that golden chain that ties health and our bodies together”.
- Thomas Dekker
So now that I am a quadragenarian with family history of various ailments have made it a point to bring myself into line with taking care . Below I have made a succinct:
1. Drinking of about three liters of water a day (according to my work out followed) with the tapering off amount towards dusk i.e. around 7 in the evening. (I have read in write ups that a glass of water before bed does help avoid a heart attack). A myth or fact I cannot say, but I do have about a cup or 250ml of water after I brush teeth before bed.
Too much water after 7 p.m. only leads to unremitting trips to the toilet in the night causing a disturbance of sleep pattern.
2. Lights out latest by 11 p.m. wake up time around 7 a.m. (
advisable for our age group adults i.e. around 7-8 hours). I have maintained this sleep pattern for some time now even on Sundays because extra sleep on weekends to catch up only leads to damage of the sleep-wake up pattern and Monday morning becomes a drag.
3. Tapering of the blue light i.e. mobile (silent and in the next room) and T.V. (in the bed room a Big no-no) at around 10:30 before bed. (
about an hour before sleep is good).
4. We live in Mumbai and I being on the ground floor lighting around is a problem so dark curtains do help in this aspect.
5. I normally eat light at nights, maintain a fixed diet and avoid eating out in the night time. I try to eat, if times permits between around 7:30 to 8:30 p.m. 9 p.m. being the latest thus digestion is not a problem. Over eating / eating late and heavy meals only leads to acidity and heart burn. (
I prefer dinner a couple of hours before sleep).
6. Reduced caffeine to a cup to coffee after breakfast in the morning and a cup of tea at around 5 p.m. with a snack as tea/coffee on empty stomach causes acidity. Being a teetotaler/non-smoker has plus points too. (
Caffeinated drinks, Tea/coffee for example later than 7 in the evening can disturb the sleep pattern.)
7. At times a warm glass of haldi milk does the trick. (Before brushing though).
8. Exercise, did gym in my earlier days but now free hand exercise besides walking/running 3 to 4 kms is a great help in reducing of stress and getting a good night’s sleep.
9. I do take a nap in the afternoons ‘Power Naps” mine lasts for 15-to 30 minutes between 2 to 4 p.m. It helps to refresh and keep the mind sharp. (If I get a chance that is).
Sleeping for more than half an hour or later than 5 p.m. does disturb a good night’s sleep.
10. I prefer to keep an ambient temperature in the room of about 24 degrees with Air-con /fan.
A disturbance in the temperature can disrupt a good sleep pattern.
11. I do keep an air purifier on to clean the air in the room and prevent allergies.
12. In case of Bruxism, I do have a night guard (tailor-made for my mouth) that I use on occasions now. (Bruxism - Grinding, clenching or gnashing of the teeth.)
“Tired minds don't plan well. Sleep first, plan later”.
- Walter Reisch
I end with a food for thought … “
Not getting enough sleep is linked to higher stress levels, increase in appetite, and cravings for high-fat, high-sugar foods —none of which are good for heart health and stroke prevention!”