Successful sustained sleep vs induced interrupted somnolence

More elusive than the Scarlet Pimpernel, much sought-after by half the adults, that pot of silver moon at the end of a long day, is what this article is trying to help deliver.

Often regarded by the yuppies as a waste of time and dismissed as the mandatory time off by the techies, the enlightened ones recognize it as a natural physiologic process which intervenes the long awakening of physical and mental activity, in order to reprieve, repair and restore the metabolic interior. An anabolic phase of the clock that heals the catabolism (breakdowns) of the day, relaxes the fatigued muscles, quietens the central and autonomic nervous system to keep neurological activity to a minimum, so as to rest the mind, only to deliver to a 'rejuvenated' morrow.

Let's go into the lesser known pros of uninterrupted and thus, productive sleep.

Consolidation of memories and sharpening of skills by allowing the rest time to process the daytime information. The best computer ever made, the human mind, assimilates, processes and formats the inputs into the brain hard disc. The immaculate methodology is unique, but just like a power interruption that stalls your laptop, sleep too should not be in fits and starts.

Sleep also regulates emotions and down regulates stress, leading to upliftment of mood. All this by a mechanism of purging toxins that accumulate during waking and this is vital for preserving brain health. Did you know that healthy sleep helps weight management by regulating hormones that control appetite and fat-burn that is kindled by the good sleep metabolism. Ipso facto, the morning after the workout, then translates into weight loss. The impetus that a good night's sleep gives to the immune system cannot be understated. Whether bacteria, viruses or whatever, the ability to fight the invader is enhanced. No amount of zinc, ginger or 'kada' can substitute sleep for boosting immunity.

It's not about the duration of sleep alone that's important, it's the sustained rest with the biochemical shutdown that counts. With 7 to 8 hours for adults and more for teenagers and much more for children, more than the quantum, it's the regularity of sleep at almost the same time of evening that reaps the best harvest. The body clock acclimatizes, the mind refreshes and you can make the candle burn longer rather than only brighter.

The million-dollar modus operandi is inducing natural sleep. Your regular quota of physical activity, the abstinence of caffeine later in the day and keeping your TV in the living room (not bedroom) while shunning screen time 45 minutes before the anointed time helps, sedatives should be the absolute last resort. From chamomile tea and valerian root, to bedtime magnesium, L theanine, and hops, a lot of natural measures can be initially used to mould the habit. Lavender and passion flower, all hold their specific places and to each his own. is physiological and safe in appropriate doses for the prescribed duration. The golden hour is usually between 10pm and 11pm and coaxing the body and mind regularly for some time, establishes the routine. A quiet, cool and darkened environment is obviously conducive and adds a lot to the show. While a short power nap for senior citizens is acceptable, the thumb rule is to avoid lying down during the day. The bed should be used for sleep and sex and, of course, for the sick. (alliteration intended) A good sleep means going to and getting up at almost similar times every day. That allows the human geno and phenotype to moult out of the previous day and be reborn.

'Fatigued, but when I lay down, sleep doesn't come'. This is the stress manifesting as a fight or flight response making it hard to relax.

It's getting into the regime that requires dedication and maybe help, but once disciplined, you soon start merrily dreaming, which incidentally is a sign of good sleep. I have intentionally left out medical conditions like sleep apnoea, and cardiopulmonary diseases which are pathological causes.

I want you to 'sleep over' this nocturnal psalm and try and incorporate the advice to your benefit. Good night! Leave the insomnia 'ghich pich' and bring the 'Sitare Sapne Par' for a blossoming morning!

(Dr Hemant Thacker is a Consultant Physician & CardioMetabolic Specialist practising in Mumbai and affiliated to )


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