For most people today, life is fast paced, exciting and very exhausting. Many are complaining of tiredness and inability to cope with their daily schedules. Lack of sleep or inability to sleep is becoming more and more prevalent and many are resorting to sedatives and tranquilizers in an effort to get back their energies. For some, getting to sleep isn’t the problem - making time for it is. Let’s look at this issue of rest.
You may be suffering from illnesses such as malaria, a cold or a fever which saps your energy, or you may be depressed- very unhappy. You may also be healthy but you have a job that is confining and sedentary and that comes with deadlines, pressures and emotionally draining problems. If this were the case you are not likely to feel rested when you get out of bed in the morning. You may, like some people, choose to get through the day with pick-me-up items like teas, coffee or carbonated soft drinks which have lots of sugar and caffeine. Note that caffeine is a central nervous system stimulant and is a common cause of insomnia (inability to sleep).
Apart from being tired and experiencing lack of energy, there is also an increase in irritability. Tempers get short, and patience lessens. Everything requires more effort, until finally the simplest tasks become overpowering.
Fatigue- extreme tiredness- drains creativity and efficiency drops. If effective solution is not found to relieve the situation this can result finally into exhaustion and full-scale depression. You may wonder why talk about tiredness and fatigue. What has rest got to do with tiredness and fatigue?
1. Rest allows your body the time to rejuvenate itself. Waste products are removed, repairs are accomplished, enzymes are replenished, and energy is restored.
2. Rest helps in the healing of injuries, infections and other attacks on your body, including stress and emotional traumas.
3. Rest strengthens your body’s immune system, which is important in helping protect you from diseases.
4. Proper rest can prolong your life. The Framingham longitudinal study has shown that people who regularly slept seven to eight hours each night had lower death rates than those who averaged either less than seven or who slept longer. Longer??? Yes, Adults who regularly sleep more than nine hours a night are often depressed.
Isn't more sleep meant to be better? Not at all! So, the question now is, how much do we need?
Newborn babies sleep 16 to 20 hours. Young children need 10 to 12 hours. Teenagers are livelier and more efficient on eight to nine hours. Though most teenagers don’t get it. Adults vary in their requirements but most do best on seven to eight hours per night, even in old age.
We also need a change of pace. A 48 –hour workweek with regular breaks plus one day of rest each week has been found to give maximum efficiency. A long weekend and yearly vacations are also of great value.
But its not only how much time you spend sleeping but also when you sleep
and how regularly you sleep that matters. The highest quantity of sleep occurs at midnight. That means you must be in deep sleep by midnight. The best time to be in bed is between 9 and 10 pm.
During normal sleep the body passes back and forth between periods of light sleep and deep sleep. There is also a stage of sleep referred to as the REM sleep. During light sleep dreaming occurs which provides a natural outlet for the pressures and tensions that build up during the day.
Sleep induced with medications produces a welcome state of unconsciousness that suppresses that dream stage. You may believe you have slept soundly, but you will not be refreshed and energetic the next day as a result.
Medications for sleep may be helpful in emergency situations, but it will contribute to fatigue if continued over time. You can also become dependent on it.
Some use alcohol to help them relax and go to sleep. But use of such drugs to induce sleep is not restorative as natural sleep, combined with the other problems associated with alcohol use.
How can you sleep better? It’s how you spend the day that determines how or if you will get a good rest at night! Consider the following steps :
1. Don’t sit at your desk or table all day. Take frequent breaks to walk around: get a drink of water, take some deep breaths, everyday, engage in 30-60 minutes of active exercise. Consistent exercise restores energy, helps banish depression, and fights nervous tension.
2. Keep up as regular a schedule as possible for going to bed, getting up, eating and exercising. Your body flourishes on regular rhythms.
3. Eat your evening meal at least four hours before bedtime. It is actually an empty, resting stomach that is more conducive to quality rest.
4. Take a warm (not hot) bath before going to bed. It is a helpful relaxation technique.
5. Count your blessings. Fill your mind with gratitude and thanksgiving.
6. A clear conscience and a grateful mind are like soft pillows to sleep on.
Keep in mind that rest is an important part of life’s rhythm. If like a dancer you go with your rhythm, you will be in tune with yourself.
