What to do for good and calm Sleep?

What to do for good and calm Sleep?

Sleep is mandatory and essential for individual health and well-being, this is stated by National Sleep Foundation (NSF). USA.

For good physical health and alertness, 7-9hour sleep per day plays a very important role in our life.

By Mahmood Hussain 10th June 2018, write articles and blogs to be published in www.babyfirst.com.pk BABY FIRST PAKISTAN and on Facebook/babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. The writer is from Karachi, Pakistan

This helps in healing, it maintains and repairs the heart and blood vessels that are referred to as veins, arteries and capillaries.

With the ongoing and frequent sleep deficiency, this may lead to effects on the vital organs of the body such as heart and kidney. May also lead to diabetes, hypertension and stroke.

People do face difficulty to fall asleep. It is advisable to follow and manage regular bedtime schedule each day to tune your body. This will help to wind down and prepare yourself for going to bed.

Few people manage to follow the strict bedtime routines. This isn’t much of a problem for most of the people, but for insomniacs and irregular sleeping hours are unhelpful.


The average healthy person needs six to nine hours for sleep each night. It depends upon the individual, he or she has to work out what time to wake up and accordingly she/he has to set the timetable to meet the needed sleep hour in 24 hours.


What are the essential evaluated ingredients for attaining good night sleep?

  • Eat healthy, nutritious and balanced diet.
  • Eat in food in small quantity and divided into 5-6 meals in a day instead of three heavy meals.
  • Eat slowly and chew the food properly,
  • Drink 1.5 to 2.2liter water per day.
  • Regular minimum physical activities of 40-45 per day for at least 5 days a week.
  • Regular daily shower per day.


Individual routine depends on what works for them, but the most important thing is working out a routine and sticking to it.

Still millions of people are unable to have enough sleep and they do suffer from lack of sleep.

American Psychological Association term as APA. Their concern the NSF conducted a survey during the year 1999 to 2004 in which they stated that at that time 40 million USA Citizen suffer from 70 various sleep disorders. Out of which, 60 percent of the adults revealed that they have sleep problems few nights during the week or more frequently. In the report they also informed. most of those with this problem is undiagnosed and even remain untreated. More than 40% of adults have daytime sleepiness, this effect and hamper their daytime activities, its intensity varies during a week or month.

Regarding children, 69% babies face sleep problems for few nights or more within the week.


How much sleep is needed within 24 hours?

The sleep needs of the individual may vary. It has been observed mostly, the healthy adults during 24hour cycle of the day they awake for 16 hours and they have 8hour to sleep during night It has also been observed some of the individuals are capable to function who have six-hour sleep during 24hour cycle and they even don’t feel drowsy or sleepiness.  In few cases, this has been observed individual needs ten-hour sleep within 24hour for normal functioning during an awake hour within 24hour cycle.

As the age progress toward getting old, the sleep requirement doesn’t decline with progressing age.  To sleep for 6-8 hours in one go, this may be reduced but the requirements needed time is to be attained within pieces that are to be attained in two to three sessions of sleep.


Sign and symptoms due to lack of sleep (sleepiness)

This was well elaborated by Dr. David F. Dinges, Ph. D, he is Psychologist and sleep expert at University of Pennsylvania School of Medicine, USA, He defines

the symptom appears due to lack of sleep such as

  • Irritability
  • Moodiness means lack of cheeriness and freshness.
  • Disinhibition, which is referred in Psychology. a temporary loss of inhibition caused by an outside stimulus, here, in this case, it is referred in term of sleep disorder.


If the condition persists in the individual and patient don’t sleep. The initial sign and symptom appear as mentioned above, Dr. Dingers further states the individual may also experience other symptoms such as:

  • lethargy, apathy and indifference.
  • Communication skill may be affected which means slow speech,
  • Emotional response is affected, and it is slowed down.
  • Impaired and diminished memory.
  • Their capability to perform multitask or work on innovative ideas are reducing.
  • Lack of focus and concentration to perform the task.


As the condition worsen the sufferer will go to the sleep, within microseconds such as 5-10 seconds, this condition may lead and lapse towards lack of attention while performing any task. Mainly this has been observed while driving vehicle or reading.  This condition may finally lead to hypnagogic hallucination which in easy words is Inducing sleep; soporific. This relates to the state of drowsiness preceding to sleep. It is more related to the images or hallucinations which sometimes perceived during this state.

Rapid Eye Movement (REM) this is one kind of sleep pattern that occurs at the interval during night sleep, which is characterized by rapid movement of the eye. It is more of dreaming and link with body movement. Also, may observe faster heart rate and rapid breathing condition.

Among the Children, if the disturbance in their sleep pattern.

Dreams along with nightmares or hallucination, are with disturbing content and significantly observe. This is commonly noted among children while in their REM sleep pattern. This appears by immediate awakening and they will recall the dream contents.

Sleep terrors are referred with extreme or risky nightmares. Such type nightmares are observed mostly in childhood.  It is also typically observed in condition refer to as non-REM refer to NREM sleep pattern.


I have tried to provide very briefly on this vast topic of sleep and its pattern in the human being of all age group.



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