Author Topic: Sleep and Recuperation -  (Read 1784 times)

Subramanian.R

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Sleep and Recuperation -
« on: December 17, 2015, 03:27:06 PM »
This is an article by M.R. Kothandaram, in April - June 2015 of Mountain Path.

*

Sleep is very important for the recovery of the body and mind which get tired due to the activities of
the day.  The various organs of the body function due to the life energy or prana shakti flowing
through them.  This life energy is very subtle unlike the energy coming from the intake of carbo-
hydrates which is the physical energy required for our activities.  When we are sick, the life energy
is low because all the energy is utilized for fighting the infection. That is why we feel weak and we need
to rest.  If we are active even during sickness, the life energy will not be sufficient to fight the infection
and thus the recovery will be slow.  That is why the doctor advises us to take rest during sickness.

A major portion of the life energy (about 75%) is taken up by the body for the purpose of maintaining
the metabolic routine like digestion, respiration, transporting nutrients to where they are needed,
elimination of waste products, cell building and conversion of food into juice, blood, tissues, bone,
marrow and vital fluid  -- in that order. In this manner continuous conversion and manufacture are
constantly going on within the body which requires a lot of life energy.

contd.,

Arunachala Siva.           

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #1 on: December 18, 2015, 11:00:10 AM »
The other portion of the life energy (the balance of 25%) goes for performing the mental functions
such as thinking, feeling, analyzing, understanding, calculating, emotions, enjoyments etc.,  If for
some reasons, the life energy is not adequate, they may be just enough for the maintenance of the
metabolic routine and the result is short supply for the mind.  This is what happens at the end of the
busy day in office.  Your body and mind become tired and you need to rest.

Sleep is the gift of God to make the body and mind and rest and regenerate.  Only when the mind
goes to sleep, the system can work on the body because of more life energy will be available for
the metabolic functions.  So much of repair work is done in the body when  we sleep.  The dead cells
are removed and new cells are produced.  There is growth of bones, digestion, waste product removal
etc., going on when we sleep.  Without proper sleep, there will not be enough energy for such functions
which are vital for or survival.  That is why Nature puts up to sleep so that it can work on the body.

contd.,

Arunachala Siva. 

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #2 on: December 19, 2015, 12:17:12 PM »
We normally require about 8 hours of daily sleep. Babies may sleep for more than 20 hours a day.
And teenagers may require about 9 to 10 hours of sleep.  It is not good to sleep more than the
required time because it will make the mind dull.  But if we are sleeping for lesser number of hours
daily, due to keeping awake till late in the night, it will eventually have a toll on our health.  Without
enough hours of restorative sleep, you won't be able to work, learn, create, and communicate
at a level close to your true potential.

The best way to figure out if you are meeting your sleep needs is to evaluate how you feel as
you go about your day. If you are sleeping enough hours, you will feel energetic and alert all day
long, from the moment you wake up until your bed time.  Nowadays, we see many people going to
sleep late and getting up late and then rushing to the office or school.  In the process, they are unable
to do many things in the morning.  If they have early working hours, they will be forced to sacrifice
on their sleep and this will affect their physical and mental health.  if they are students, they will not be
able to concentrate in the class.    If they are office goers, they will not be able to perform well in their
work.   If we are not sleeping sufficiently in the night, there will not be sufficient time, for the various
repairs and regeneration activities required for the body.  This will cause toxins to build up in the body
leading to various ailments over a period of time. If sleep is shallow during the night, the immunity of the
body to fight infections will diminish and will breakdown sooner or later.

contd.,

Arunachala Siva.                       

ramanaduli

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Re: Sleep and Recuperation -
« Reply #3 on: December 19, 2015, 05:21:41 PM »
Dear sir,

Someday after having good sleep,getting from the bed it happens is it a day time or night time. Mostly after noon sleep makes. Is   it due to age.
My aunty says she has to brush the teeth after day time sleep. Some time she is blank for few minutes. very peculiar human body and mind we have.
It means she is thoughtless state after the sleep.
with regards
ramanaduli

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #4 on: December 21, 2015, 01:30:52 PM »
If we constantly watch a TV screen or computer screen too long, our eyes will tire out fast and over the
period of time, the vision will begin to reduce requiring spectacles.  Many spend late hours before the TV
or a computer screen and to go sleep only after 1 O' clock, which is very unhealthy practice. Or they
may go to parties, clubs, or movies and sleep late which is again unhealthy. If we are sleeping at
irregular times, it will affect the quality of sleep. Some would feel that they have not had enough sleep
even though they would have slept for 8 to 9 hours.

The quality of sleep directly affects the quality of your waking life, including your mental sharpness,
productivity, emotional balance, creativity, physical vitality, and even your weight.  Just as exercise
and nutritious food are essential for good health, and happiness, so is sleep.
No other activity delivers so many benefits with so little effort.

contd.,

Arunachala Siva.           

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #5 on: December 22, 2015, 02:29:38 PM »
Sleep deprivation has a wide range of negative effects that go way beyond day time drowsiness.
Lack of sleep affects your judgement, coordination and reaction times. In fact, sleep deprivation
can affect you just like the use of alcohol.  Some people tend to think that they can make up
for lost sleep during the week by sleeping more on the week ends.  This sleeping pattern will not
completely make up for the lack of sleep. Furthermore, sleeping more on the week ends can affect
your sleep cycle so that it is much harder to go to sleep at the right time on Sunday nights and get
up early on Monday mornings.

contd.,

Arunachala Siva.   
       
« Last Edit: December 22, 2015, 02:34:55 PM by Subramanian.R »

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #6 on: December 23, 2015, 02:09:45 PM »
While the body requires at least 8 hours of sleep daily, it also requires it at a particular time
when it will enable optimum performance for its maintenance activities.  Your sleep should follow
the natural rhythm for it be to beneficial.  Generally, sleeping between 10 pm and 6 am is good
for the body.  It is even better if you can sleep earlier, say 9 pm. and wake up at 5.am to the call
of the birds.  You cannot go to sleep at 2 am. and wake up at 10 am. and think that you are giving
the body adequate rest. It is said every hour of sleep before midnight is worth two hours after it.


There is an old saying that early to bed and early to rise makes one healthy, wealthy and wiser.
If we look at the nature, every creature generally goes to sleep early after sunset and wake up
early in the morning. We too have to emulate them,  It is not good to sleep after sunrise as  the sun
rays are not good for sleeping. Your sleep will be disturbed and you and you will have more dreams
if you sleep after sunrise. At night,your body produces melatonin, a harmone that makes you sleepy.
During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.
Therefore, sleeping in the day time is not a healthy practice.

contd.,

Arunachala Siva.   

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #7 on: December 24, 2015, 03:08:18 PM »
Thus we must develop healthy sleeping habits early in life so as to lead a happy and healthy life.
But to get up early morning we need to go to sleep early so that our body and mind will get
sufficient rest.  If we get up early in the morning, we will be able to do many things, before going to
college or office.  We will also be able to go for a refreshing walk in a park or a beach which will give
us good health. Going for a walk or a jog in the morning in the open, is beneficial not only for the
body but also for the mind.  The mind when exposed to the nature gets relieved of its stresses and gets
strengthened as it watches the trees and birds and the blue sky or the sunrise.  Moreover, the air is fresh
and unpolluted in the morning and breathing exercises such as Pranayama at  this time are very
beneficial.

contd.,

Arunachala Siva.     

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #8 on: December 25, 2015, 12:08:54 PM »
Nowadays, there is the trend to go a gym in the morning or evening where it is air conditioned.
There is no scope for watching the nature or breathing fresh air. It is only a mechanical way of
exercising the body,  without getting benefit for the mind. When we get up early in the morning,
we will also have time for our prayers, puja, and meditation an d also be able to prepare ourselves
for the day ahead in a leisurely manner.  Moreover, we will be able to listen to many useful lectures
that are telecast in the early morning these days. This will help us to go to the office in a positive
frame of mind.  We will also be able to eat our morning breakfast leisurely.  Moreover, students will
be able to benefit if they study getting up early morning because the mind will be fresh. Thus we can
see the advantages of rising early in the morning.  If we develop such good habits early in life, we will
be able to benefit throughout our life. Once we get used to waking up early, we will be able to sustain
it automatically as the system will get tuned up.  There is a biological clock working within us which
will wake up daily at the same time. Thus leading a disciplined life will help us to achieve success in all
walks of life.

contd.,

Arunachala Siva.               

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #9 on: December 25, 2015, 05:57:19 PM »
Let us try to understand the mechanism of sleep. All sleep is not the same. Sleep consists of a series
of recurring sleep stages that are very different from one another in terms of what is happening beneath
the surface. From deep sleep, to dream sleep, all are vital for the body and mind. Each stage of sleep plays
a different part in preparing you for the day ahead.   There are two main types of sleep:

1) REM (Rapid Eye Movement) sleep is the most active part in which you dream.  Your eyes actually
move back and forth during this stage, which is why it is called Rapid Eye Movement sleep.

2) Non REM sleep consists of three stages of sleep each deeper than the previous one.

contd.,

Arunachala Siva.   

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #10 on: December 26, 2015, 12:35:10 PM »
There are four stages in sleep: The first is the non-REM sleep which consists of the three stages which occur
immediately after you may go to sleep:

1) Transition to sleep is the first which lasts for about five minutes in which your eyes move slowly
under the eyelids and muscle activity slows down and you can be easily awakened in this state.

2) Light sleep is the next stage in which your eye movement stops, heart rate  slows up and the body
temperature decreases.  This stage lasts for about 10 to 25 minutes.

3) The next is deep sleep state, which may last for about 30 to 40 minutes. In this stage of sleep,
your brain waves are extremely slow.  The blood flow is directed away from your brain and towards
your muscles, restoring physical energy.

4)  The final is the REM SLEEP, which occurs 70 to 90 minutes after you go to sleep where dreaming
occurs. This may last for 20 to 30 minutes. Here your eyes move rapidly, breathing becomes shallow
and heart rate and blood pressure increase. Also during this stage, your arm and leg muscles are
paralyzed.

contd.,

Arunachala Siva.     

   

Subramanian.R

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Re: Sleep and Recuperation -
« Reply #11 on: December 27, 2015, 02:17:57 PM »
Thus each sleep cycle lasts for 90 to 100 minutes and one may have four or five cycles in a night's
sleep. The amount of time one spends in each stage of sleep changes as the night progresses.
For example, most deep sleep occurs in the first half of the night.  Later in the night, your REM
sleep stages become longer, alternating with Stage 2 light sleep.  However much one may sleep,
the deep sleep in the sleep cycle offers benefits to the sleeper.

However, deep sleep and REM sleep are particularly important.  A normal adult spends approximately
50% of total sleep time in Stage 2 light sleep, 20% in REM sleep, and 30% in the remaining stages,
including deep sleep.  Deep sleep is a time when the body repairs itself and builds up energy for the
day ahead.  It plays a major role in maintaining your health, stimulating growth and development,
repairing muscles and tissues, and boosting your immune system.  In order to wake up energized
and refreshed, getting quality deep sleep is essential.  Just as deep sleep renews the body, REM sleep
renews the mind by playing a key role in learning and memory.  As we age, we experience changes in
sleeping patterns, but our total sleep needs the same. 

Having thus understood the importance and mechanism of sleep, we should try to develop healthy
sleeping habits so as to enjoy good health and happiness.

concluded.

Arunachala Siva.