Solving the problem, Pattern Of Sleep, Effect, Cure
The most exquisite part of life is “sleep” if humans utilize it properly. But the indigestible truth is we as a human are failing to avail it. If we shift our attention just one generation back, sleeping was not a problem. So how we can solve the problem of sleeping? Let’s find out!
Our mood is directly related to the quality of sleep. Most of us are not conscious of the sleep behavior we have adapted with time, this is where all the problem begins. Everything in this world tends to go wrong so the effort is what balances life. Sleep is such a simple as well as a natural practice of life yet the most destructive if not taken seriously. 6 hours of sleep is enough for a healthy life. Let say if a person lives 60 years so he/she spent 1/4 of his life sleeping. 15 long years spent just sleeping. Researchers found that a person who sleeps less than 4 hours or more than 8 hours has a higher chance of early death than a person who sleeps between 6 to 7 hours.
“Sleep is the best meditation.” — Dalai Lama
Each one of us has a different sleeping habit depending on the routine we follow. Hours may vary, quality may vary but what’s important is routine. To enhance our productivity we should stick to a habit of sleeping patterns. There are certain types of sleeping pattern-
1. Monophasic Sleep Cycle
In this sleep cycle, a person sleeps only once a day and the period of sleep can vary from 6 to 9 hours. This is the most common sleep pattern. It increases productivity and reduces the chance of illness.
2. Biphasic Sleep Cycle
85% of humans follow this sleep pattern. This sleep cycle consists of 5 to 6 hours of sleep at night and a 90-minute nap at midday. Napping has proven benefits on mental health, it boosts memory power too. Short naps can increase cardiovascular health and reduces stress too.
3.Everyman Sleep Cycle
The main sleep period consists of 3.5 hours and 3 naps each of 20 minutes throughout the day. This sleep cycle is adapted by those who need longer waking hours.
4.Dymaxion Sleep Cycle
The total sleeping hour in this pattern is 2 hours which makes it the most difficult to adapt. It consists of 4 naps each of 30 minutes. It gives the most waking hours compared to any other cycle.
5.Uberman Sleep Cycle
It consists of 6 equidistant naps across the day, each lasting 20 minutes. Nearly impossible to adapt to but once fully adapted can give you productivity far beyond the reach of a normal human. Nikola Tesla, Napolean Bonapart, Leonardo Da Vinci, Thomas Edison, Winston Churchill are famous examples who adapted the Uberman sleep cycle.
The effect of lack of sleep On an individual
a. concentration power decreases if we don’t get enough sleep.
b. the memorizing capacity reduces.
c. stress increases with the chances of getting into depression.
d. the mood shifts to anger throughout the day.
e. poor decision-making.
f. lack of energy.
g. many health-related diseases originate like- obesity, immunodeficiency, diabetes, cardiovascular disease, body pain, mental health disorder etcetera.
Here are some tips to get better sleep at night
a. avoid using devices like smartphones, TVs, and other electronic devices at least 30 minutes before going to sleep.
b. practice meditation or breathing exercises like yoga regularly.
c. avoid tea, coffee, or any item containing caffeine before sleeping.
d. avoid spicy, sugary, processed food before bedtime.
e. don’t eat late in the evening.
f. a dark and quiet environment is preferred.
g. read spiritual books for at least 15 min before going to bed.