Sound Sleep: An Ignored Importance?

April 27, 2010

Sleep is defined as a state of unconsciousness from which a person can be aroused. In this state, the brain is relatively more responsive to internal stimuli than external stimuli. Sleep should be distinguished from coma. Coma is an unconscious state from which a person cannot be aroused. Sleep is essential for the normal, healthy functioning of the human body. It is a complicated physiological phenomenon that scientists do not fully understand.

We hear many an instance, rather may have observed it ourselves, that sometimes we do not wake up refreshed. Many of us would want to sleep for some more time. Why do such situations arise?

The answer is simple: it means that we haven’t slept well the previous night. Many reasons could be there which played havoc in our night’s sleep. There are infinite explanations to this so called sleep, medically, psychologically, hypnotically, subconsciously & many more.

Every human being has the major basic functions in common. One of these vital necessities is the need to sleep. Though we all have different sleep patterns, sleep different amounts, and the quality of our slumber varies greatly, sleep is literally necessary to stay alive. Strangely, though it is just as important as breathing, many people live with agonizing and life altering sleep disorders. The importance of sleep is often overlooked. Our body needs sleep for many good reasons. We feel refreshed as our body mechanisms get rejuvenated after a good sleep. During a good nap, we lower the energy levels expelled daily, our muscles and soft tissues are repaired and revitalized, and our mind is able to process memories and things we have learned for the day. Although one day of sleep deprivation is not fatal, it will indeed cause alterations in mood, physical well being, and overall brain functions. If we keep neglecting sleep, we will only land up into serious & grave sleep-deprived associated symptoms like poor mental clarity, hallucinations (where the person imagines unrealistic things- a sense of perception that has no basis to external).

Studies have shown that majority of fatal car crashes are directly correlative to lack of sleep. According to the National Sleep Foundation “If you have trouble keeping your eyes focused, if you can’t stop yawning, or if you can’t remember driving the last few miles, you are probably too drowsy to drive safely.” It is important to know that caffeine and other stimulants cannot overcome the effects of severe sleep deprivation. Therefore, if you find yourself driving in a sleep-deprived state, it is imperative that you find a safe place to stop and catch up on your sleep before continuing safely on your way.

sleep

Stages of Sleep

sleep is a dynamic process. There are 2 distinct states that alternate in cycles and reflect differing levels of neuronal activity. Each state is characterized by a different type of brain wave (electrical activity that is recorded with the help of electrodes placed on the skull) activity. Sleep consists of non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM is further subdivided into the following 4 stages:

Stage I (light sleep)

Stage II

Stage III & IV (deep sleep)

The stages of NREM sleep and REM sleep cycles, over and over again during a night's sleep. Stages I, II, III, and IV are followed by REM sleep. A complete sleep cycle, from the beginning of stage I to the end of REM sleep, usually takes about one and a half hours.

For the purpose of analysis, a night’s sleep is divided into 3 equal time periods: sleep in the first third of the night, which comprises the highest percentage of NREM; sleep in the middle third of the night; and sleep in the last third of the night, the majority of which is REM. Awakening after a full night’s sleep is usually from REM sleep.

NREM Sleep

Stage I is a stage of light sleep and is considered a transition between wakefulness and sleep. During this stage, the muscles begin to relax. It occurs upon falling asleep and during brief arousal periods within sleep, and usually accounts for 5-10% of total sleep time. An individual can be easily awakened during this stage.

Stage II occurs throughout the sleep period and represents 40-50% of the total sleep time. During stage II, brain waves slow down with occasional bursts of rapid waves. Eye movement stops during this stage.

In stage III, extremely slow brain waves called delta waves begin to appear. They are interspersed with smaller, faster waves. In stage IV, delta waves are the primary waves recorded from the brain. These 2 stages are distinguished from each other only by the percentage of delta activity. Together they represent up to 20% of total sleep time. Stages III and IV are called deep sleep, during which all eye and muscle movement ceases. It is difficult to wake up someone during these 2 stages. If someone is awakened during deep sleep, he does not adjust immediately and often feels groggy and disoriented for several minutes after waking up. Some children experience bedwetting, night terrors, or sleepwalking during deep sleep.

REM Sleep

REM sleep represents 20-25% of the total sleep time. REM sleep follows NREM sleep and occurs 4-5 times during a normal 8- to 9-hour sleep period. The first REM period of the night may be less than 10 minutes in duration, while the last may exceed 60 minutes. In a normal night’s sleep, bouts of REM occur every 90 minutes.

When the person is extremely sleepy, the duration of each bout of REM sleep is very short or it may even be absent. REM sleep is usually associated with dreaming. During REM sleep, the eyeballs move rapidly, the heart rate and breathing become rapid and irregular, and the blood pressure rises. The muscles of the body are virtually paralyzed. The brain is highly active during REM sleep, and the overall brain metabolism may be increased by as much as 20%. The electrical activity recorded in the brain during REM sleep is similar to that which is recorded during wakefulness.

Infants have an overall greater total sleep time than any other age group. Their sleep time can be divided into multiple periods. In newborns, the total sleep duration in a day can be 14-16 hours. Over the first several months of life, sleep time decreases; by age 5-6 months, sleep consolidates into an overnight period with at least 1 nap during the day. In adults, sleep of 8-8.4 hours is considered fully restorative. In some cultures, total sleep is often divided into an overnight sleep period of 6-7 hours and a nap of 1-2 hours.

Some people may need as little as 5 hours or as much as 10 hours of sleep every day. The period of time a person sleeps depends also on the fact whether he or she has been deprived of sleep in previous days. Sleeping too little creates a "sleep debt." This debt needs to be adjusted by sleeping for longer periods over the next few days. People tend to sleep more lightly and for shorter periods as they get older. Biological variations that occur in the course of 24 hours are called circadian rhythms. Circadian rhythms are controlled by the body’s biological clock. Many bodily functions follow the biologic clock, but sleep and wakefulness comprise the most important circadian rhythm. When we cross time zones, our circadian rhythms get disrupted leading to jet lag. It usually takes several days for our body rhythms to adjust to the new time.

Body temperature cycles are also under control of the hypothalamus. An increase in body temperature is seen during the course of the day and a decrease is observed during the night. The temperature peaks and troughs are thought to mirror the sleep rhythm. People working in shifts have an increased risk of heart, gastrointestinal, emotional, and mental problems. In order to evaluate and truly respect the importance of sleep, it is relevant to consider the symptoms that occur with the absence of proper sleep. First of all, the average duration of sleep should be around eight hours. Studies have shown that certain individuals are able to function with less sleep, with as little as six hours; however others are unable to function unless they have reached as many as ten hours of rest. Contrary to the common tendency of many to try to “sneak in extra Z’s” by hitting the snooze button over and over, this habit usually hinders the body’s collective sleep and reduces the time spent in REM (rapid eye movement). Burn outs do occur, if sleep deprivation continues to persist. Please do not ignore your sleep, coz once you land up in a burnout, it takes a long time to come back. May be on weekends or on a relaxed day, you could take a long long nap.

There are some simple tips to follow on your own if you are seeking a healthier sleep pattern.

Eliminate caffeine in the afternoon and evening. The consumption of caffeine within a few hours before bed will directly halt your ability to fall asleep. Exercise, heavy meals, or drugs/alcohol will also diminish the quality of sleep if occurring shortly before hitting the hay. Instead, exercising earlier in the day will aid in ascertaining a healthy sleep regimen. Establish a routine. This will help balance the body’s internal clock and ultimately inadvertently initiate the readiness and acceptance of sleep. Make sure your bed is comfortable and your environment is appropriate. Studies acknowledge that noise, light, even a partner with sleeping troubles will easily influence the quality of sleep. Be aware of your nightly surroundings and make sure they are not interfering in achieving a healthy sleep pattern. There are many alternatives to try before depending on sleeping pills. In fact, many sleeping pills have adverse side effects, including trouble sleeping! Those who work in night shift, and often sleep during the day, please make your room dark enough like a dummy of the darkness of the night, so that your body can get the feel of the night although its day. This is very important failing which various unending problems crop up.

Do realize the importance of healthy sleeping habits & spread the word to friends and families.

- ONE MAN CAN MAKE A DIFFERENCE-

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Edmond Fernandes

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Ram Puniyani
May 2,2020

India has tragically witnessed the phenomenon of lynching becoming dominant during last few years. It was particularly around the issue of Holy Cow-Beef, that lynchings became more prevalent and two communities had to face the brunt of it, Muslims and dalits. The IndiaSpend data showed the rise of the incidents from 2014 and that close to 90% of victims were Muslims or dalits. Some notorious cases of lynchings were the one of Akhlaq, Junaid, Alimuddin Ansari, the beatings of dalits in Una. At another level it is during this period that the noted social worker Swami Agnivesh was also subjected to humiliating beating in the public. The communal color in India by now is so strong that many events, even before the details are known, are looked at from the communal color and false social noises start even before real facts are known.

Nothing can exemplify this more than the tragic lynching of two sadhus and their driver in Gadchinal village, near Palghar, a city nearly 110 Kilomenters from Mumbai. As the news of this tragedy spread the BJP leaders immediately started blaming Muslim minority for the crime. Nalin Kohli in an Interview to a German Channel said so. Not to be left behind Sambit Patra, the BJP spokesperson launched a tirade  against the liberals-seculars for their silence on the issue. As the matter stands the truth comes out that those sadhus were travelling to Surat from Kandivli area of Mumbai. It is a period of lockdown and they did not have the permission so they were avoiding the highway travel and going through interior routes. On this route was a village Gadchinale, an Adivasi dominated village where this tragedy took place.

During the lockdown period due to Corona virus the economic and social deprivation of poor people is extreme. Many rumors are floating there. In this village the rumor doing rounds was that a gang of chid lifters is roaming in different guises. Thats what these Sadhus were taken to be. Since the victims were Hindus and culprits are deliberately presumed to be from the other community. One recalls that to trigger the Mumbai violence in 1992-93 the incidence of murder of two Mathadi workers (HIndus) and burning of Bane family (Hindu) in Jogeshwari area of Mumbai, both these were false, these incidents were used as the pretext for the attack on the minorities.

In this case not only BJP leaders, the RSS itself also  jumped into fray along with Sadhu Samaj. A vicious atmosphere started building up. 

As the incident took place, Palghar case dominated the usual media channels and large sections of social media. The Government of Maharashtra (Shiv Sena+NCP+Congress) stood on the solid ground of truthfulness and arrested nearly 100 culprits, none of them being a Muslim. Interestingly the local body of the village is controlled by BJP and the chief of this body Chitra Chowdhari is a BJP leader. While the Maharashtra Government is standing on the solid ground of the facts of the case, it has also given the warning that those spreading falsehoods will not be spared.

The cruelty of those taking law into their hands is shocking. During the last few years taking law into the hands of the mobs is becoming close to normal. The real reasons are many. One of this being the lack of proper punishment to those who indulge in such dastardly acts. Not only that many of them are in the good books of the ruling establishment and many of them are honored despite their despicable role in such incidents. One recalls that in case of Mohammad Ikhlaq lynching, one of the accused died in the police custoy due to incidentlal disease. Then Union Central Minister Mahesh Sharma landed up to drape his body in tricolor. In another such case of Alimuddin Ansari, when eight of the accused got bail, the Union Minister Jayant Sinha garlanded them. What message it sends down the line?

The other factors contributing to the rise in intensity of violence is the overall social frustration due to life generally becoming more difficult. The rule of BJP has also encouraged intolerance, where people with differing opinions are looked down upon and called anti- Hindu, Anti National etc. Swami Agnivesh who criticised the blind faith, the statements like ‘plastic surgery in ancient India, or divine nature of Barfani Baba in Amarnath was humiliated in public.

The core issue is the dominance of sectarian mindset promoted by the ruling party and its parent organization the RSS. They are waiting to jump at any event which can be given communal color or where the minorities can be demonized. Few news channels, who are playing the role of loud speakers of divisive politics are adding salt to the wounds. The degree of Hate spread in the society has further taken the aid of innumerable social media networks to spread the false hoods down to all the sections of society.

The need for law against lynching needs to be brought in. All those participating in such dastardly violence need to be punished. Before that the whole atmosphere of Hate mongering and feeling that those talking law into their hands can get away with it, needs to be countered strongly. While a prompt police action against such incidents is the need of the hour, those who have made spreading hate as their business need to realize that no country can progress without the feeling of fraternity. Demonizing weaker sections may give them higher TRP, but it is also undermining our path of peace and progress.

Respect for Indian Constitution and rule of law needs to be restored. The fact check mechanisms like AltNews need to be activated much more. And lastly one must applaud the steps taken by the Government of Maharashtra to ensure that justice is done and Hate spreading is  checked right in its tracks.

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Amar Akbar Antony
 - 
Wednesday, 24 Jun 2020

Beautiful article. We need people like you- the need of the hour.

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Ram Puniyani
August 9,2020

Contrary to present impression that Muslims are separatists due to whom the partition of India took place, the truth is that Muslims contributed to freedom movement and upheld India’s composite culture in equal measure. The partition process, mainly due to British policy of ‘divide and rule’ well assisted by Hindu and Muslim communalists is being hidden from the popular vision in India and Muslims in general are held responsible for the same. Not only that the communal historiography introduced by British to pursue their policies has become the bedrock of communal politics and worsening of the perceptions about Muslims is in progress in India.

Yet another example of this has been a series of tweets by the bureaucrat, who is close to retirement, K. Nageshwar Rao. Contrary to the service rules he has made statements, through his tweets which are appreciative of RSS-BJP and demonise the stalwarts Muslim leaders who not only contributed to the freedom movement but also later gave valuable service in laying the foundation of Independent India. As per Rao, his tweets he accuses Maulana Azad and the other Muslim Education ministers of “deracination of Hindus”. After naming “Maulana Abul Kalam Azad — 11 years (1947-58)”; “Humayun Kabir, M C Chagla & Fakruddin Ali Ahmed — 4 years (1963-67)”; and, “Nurul Hassan — 5 years (1972-77)”, he posts: “Remaining 10 years other Leftists like VKRV Rao.”

He points out that their policies were meant to “1. Deny Hindus their knowledge, 2. Vilify Hinduism as collection of superstitions, 3. Abrahamise Education, 4. Abrahamise Media & Entertainment, 5. Shame Hindus about their identity!  and 6. Bereft of the glue of Hinduism Hindu society dies.”

Then he goes on to praise RSS-BJP for bringing the glory back to Hindus. These statements of his on one hand promote the Hate and on the other tantamount to political statement, which civil servants should not by making. CPM politburo member Brinda Karat has written a letter to Home Minister Amit Shah to take suitable action against the erring bureaucrat.

Rao begins with Maulana Abul kalam Azad. Surely Azad was one of the major leaders of freedom movement, who was also the youngest President of INC, in 1923 and later between 1940 to 1945. He opposed the partition process tooth and nail till the very last. As the Congress President in 1923 he wrote a remarkable Para, symbolizing the urge for Hindu Muslim unity, “If an angel descends from heaven and offers me Swaraj in 24 hours on condition that I give up Hindu Muslim Unity, I will refuse. Swaraj we will get sooner or later; its delay will be a loss for India, but loss of Hindu Muslim unity will be a loss for human kind”. His biographer Syeda Hamid points out “He spoke without an iota of doubt about how debacle of Indian Muslims has been the result of the colossal mistakes committed by Muslim League’s misguided leadership. He exhorted Muslims to make common cause with their Hindu, Sikh, Christian fellow countrymen.” He was the one who promoted the translation of Hindu scriptures Ramayan and Mahabharat in to Persian.

Surely Mr. Rao, neither has read Azad or read about him nor knows his contributions to making of Modern India. While today, the ideological formation to which Mr. Rao seems to be pledging his commitment is critical of all that happened during Nehru era, it was during this period when as education minister Azad was shepherding the formations of IITs, Academies of Science, Lalit kala Academies. It was during this period that the efforts to promote Indian composite culture were undertaken through various steps.

The other stalwarts who are under the hammer have been outstanding scholars and giants in their own field of education. Humayun Kabir, Nurul Hasan, Dr.Zakir Husssain gave matchless ideas and practical contributions in different fields of education. One can say that contrary to the accusations, India could match up to the Computer era, software and associate things, due to creation of large manpower in these areas mainly due to these foundations which were laid down particularly in the field of education during this period.

The charge that these ‘Muslim’ education ministers white washed the bloody Islamic rule is a blind repetition of the offshoot of communal historiography introduced by British. While Kings were ruling for power and wealth, their courts had Hindus and Muslim both officers. The jaundiced vision sees this as a bloody Islamic rule but as a matter of fact the syncretic culture and traditions developed precisely this period. It was during this period that Bhakti Traidtion with Kabir, Tukaram, Namdeo, Tulsidas flourished. It was during this period that humane values of Sufi saints reached far and wide. It was during this period that poets like Rahim and Raskhan produced their classic literature n praise of Hindu Gods.

We also need to remind ourselves that large number of Muslims participated in the freedom Movement. Two scholars Shamsul Islam and Nasir Ahmad have come out with books on the myriad such freedom fighters, to recall just a few names. Khan Abdul Gaffar Khan, Zakir Hussain, Syed Mohammad Sharfuddin Kadri, Bakht Khan, Muzzafar Ahmad, Mohammad Abdir Rahman,, Abbas Ali, Asaf Ali, Yusuf Mehrali, Maulana Mazahrul Hague.

These are just a few of the names. The movement, led by Gandhi, definitely laid the foundations where composite Indian culture and respect for all religions, others’ religion was paramount and this is what created Indian fraternity, one of the values which finds its place in the preamble of Indian Constitution.

This blaming of Education ministers who were Muslims is an add-on to the process of Islamophobia in India. So for there have been many actions of Muslim kings which are selectively presented as being bloody, now the post Independent History, where glorious contributions have been made by Muslim leaders are being used to further deepen the divisive process. We need to pay respects to builders of modern India, irrespective of their religion.

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Ram Puniyani
January 9,2020

‘Go to Pakistan’ has probably been most often used phrase used against Muslims in India. Recently in yet another such incident the SP of Meerut, UP has been in the news and a video is circulating where he, Akhilesh Narayan Singh, is allegedly using the jibe ‘Go to Pakistan’. In the video he is seen shouting at protestors at Lisari Gate area in Meerut, “The ones (protestors) wearing those black or yellow armbands, tell them to go to Pakistan”. His seniors stood by him calling it ‘natural reaction to shouting of pro Pakistan slogans. Many BJP leaders like Uma Bhararti also defended the officer. Breaking ranks with fellow politicians, Mukhtar Abbas Naqvi of BJP, criticised the said officer and asked for suitable action against him. Interestingly this is same Naqvi, who earlier when the beef related arguments were going on; had stated that those who want to eat beef can go to Pakistan.

Interestingly this is probably the first time that any BJP leader has opposed the use of this jibe against the Indian Muslims. True to the dominance of trolls who support divisive politics, Naqvi has been trolled on the issue. As such vibe ‘Go to Pakistan’ has been a strong tool in the hands of aggressive elements to demonise Muslims in general and to humiliate those with Muslim names. One recalls that when due to the rising intolerance in the society many eminent writers, film makers were returning their awards, Aamir Khan said that his wife Kiran Rao is worried about their son. Immediately BJP worthies like Giriraj Singh pounced on him that he can go to Pakistan.

The strategy of BJP combine has been on one hand to use this ‘go to Pakistan’ to humiliate Muslims on the other from last few years another Pakistan dimension has been added. Those who are critical of the policies of BJP-RSS have on one hand been called as anti National and on the other it is being said that ‘they are speaking the language of Pakistan’.

Use of Pakistan to label the Muslims and dissidents here in India has been a very shrewd tool in the hands of communal forces. One remembers that the ‘cricket nationalism’ was also the one to use it. In case of India-Pakistan cricket match, the national hysteria, which it created, was also aiming at Indian Muslims. What was propagated was that Indian Muslims cheer for Pakistan victory and they root for Pakistan. There was an unfortunate grain of truth in this as a section of disgruntled, alienated Muslim did that. That was not the total picture, as most Indian Muslims were cheering for Indian victory. Many a Muslim cricketers contributed massively to Indian cricket victories. The cricket legends like Nawab Mansoor Ali Khan Pataudi, Irfan Pathan, and Mohammad Azaruddin are just the few among the long list of those who brought glories for India in the field of cricket.

Even in matters of defence there are legions of Muslims who contributed to Indian efforts in the war against Pakistan all through. Abdul Hamid’s role in 1965 India Pak war and the role of Muslim soldiers in Kargil war will be part of Indian military history. There have been generals in army who contributed in many ways for the role which military has been playing in service of the nation. General Zamiruddin Shah, when asked to handle Gujarat carnage, does recount how despite the lack of support from local administration for some time, eventually the military was able to quell the violence in some ways.

During freedom movement Muslims were as much part of the struggle against British rule as any other community. While the perception has been created that Muslims were demanding Pakistan, the truth is somewhere else. It was only the elite section of Muslims who supported the politics of Muslim League and later the same Muslim League could mobilize some other section and unleash the violence like ‘Direct Action’ in Kolkata, which in a way precipitated the actual process of partition, which was the goal of British and aim of Muslim League apart from this being the outcome of ‘Two Nation theory’.

Not much is popularized about the role of great number of Muslims who were part of National movement, who steadfastly opposed the idea and politics which led to the sad partition of the subcontinent. Few excellent accounts of the role of Muslims in freedom movement like Syed Nasir Ahmad, Ubaidur Rahman, Satish Ganjoo and Shamsul Islam are few of these not too well know books which give the outline of the great Muslim freedom fighters like Khan Abdul Gaffar Khan, Maulana Abul Kalam Azad, Ansari Brothers, Ashfaqulla Khan.

Immediately after partition tragedy the communal propaganda did the overdrive to blame the whole partition process on Muslim separatism, this totally undermined the fact that how poor Muslims had taken out massive marches to oppose the Lahore Resolution of separate Pakistan moved by Mohammad Ali Jinnah. The whole Muslim community started being seen as the homogenous, ‘The other’ and other misconceptions started against the community, the one’s relating them to atrocities of Muslim kings started being made as the part of popular folklore, leading the Hate against them. This Hate in turn laid the foundation of violence and eventual ghettoisation of this community.

The interactive-syncretism prevalent in India well presented by Gandhi-Nehru was pushed to the margins as those believing in pluralism did not actively engage with the issue. The economic marginalization of this community, coupled with the increasing insecurity in turn led to some of them to identify with Pakistan, and this small section was again presented as the representative of the whole Muslim community.

Today the battle of perception is heavily tilted against the Muslim community. It is a bit of a surprise as Naqvi is differing from his other fellow colleagues to say that the action should be taken against the erring police officer. The hope is that all round efforts are stepped up to combat the perception constructed against this religious minority in India. 

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Prakash SS
 - 
Thursday, 9 Jan 2020

it is very much understandable if Pakistan is bad country our PM Namo would never visited without any invitation, that time Pakistan was good he prised their Mutton biriyani and Karak chai in pakistan. we feel something is wrong with our PM and his chelas. 

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