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
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
February 10,2020

Noam Chomsky is one of the leading peace workers in the world. In the wake of America’s attack on Vietnam, he brought out his classic formulation, ‘manufacturing consent’. The phrase explains the state manipulating public opinion to have the public approve of it policies—in this case, the attack of the American state on Vietnam, which was then struggling to free itself from French colonial rule.

In India, we are witness to manufactured hate against religious minorities. This hatred serves to enhance polarisation in society, which undermines India’s democracy and Constitution and promotes support for a Hindu nation. Hate is being manufactured through multiple mechanisms. For example, it manifests in violence against religious minorities. Some recent ghastly expressions of this manufactured hate was the massive communal violence witnessed in Mumbai (1992-93), Gujarat (2002), Kandhamal (2008) and Muzaffarnagar (2013). Its other manifestation was in the form of lynching of those accused of having killed a cow or consumed beef. A parallel phenomenon is the brutal flogging, often to death, of Dalits who deal with animal carcasses or leather.

Yet another form of this was seen when Shambhulal Regar, indoctrinated by the propaganda of Hindu nationalists, burned alive Afrazul Khan and shot the video of the heinous act. For his brutality, he was praised by many. Regar was incited into the act by the propaganda around love jihad. Lately, we have the same phenomenon of manufactured hate taking on even more dastardly proportions as youth related to Hindu nationalist organisations have been caught using pistols, while police authorities look on.

Anurag Thakur, a BJP minster in the central government recently incited a crowd in Delhi to complete his chant of what should happen to ‘traitors of the country...” with a “they should be shot”. Just two days later, a youth brought a pistol to the site of a protest at Jamia Millia Islamia university and shouted “take Azaadi!” and fired it. One bullet hit a student of Jamia. This happened on 30 January, the day Nathuram Godse had shot Mahatma Gandhi in 1948. A few days later, another youth fired near the site of protests against the CAA and NRC at Shaheen Bagh. Soon after, he said that in India, “only Hindus will rule”.

What is very obvious is that the shootings by those associated with Hindu nationalist organisations are the culmination of a long campaign of spreading hate against religious minorities in India in general and against Muslims in particular. The present phase is the outcome of a long and sustained hate campaign, the beginning of which lies in nationalism in the name of religion; Muslim nationalism and Hindu nationalism. This sectarian nationalism picked up the communal view of history and the communal historiography which the British introduced in order to pursue their ‘divide and rule’ policy.

In India what became part of “social common sense” was that Muslim kings had destroyed Hindu temples, that Islam was spread by force, and that it is a foreign religion, and so on. Campaigns, such as the one for a temple dedicated to the Hindu god Rama to be built at the site where the Babri masjid once stood, further deepened the idea of a Muslim as a “temple-destroyer”. Aurangzeb, Tipu Sultan and other Muslim kings were tarnished as the ones who spread Islam by force in the subcontinent. The tragic Partition, which was primarily due to British policies, and was well-supported by communal streams also, was entirely attributed to Muslims. The Kashmir conflict, which is the outcome of regional, ethnic and other historical issues, coupled with the American policy of supporting Pakistan’s ambitions of regional hegemony, (which also fostered the birth of Al-Qaeda), was also attributed to the Muslims.

With recurring incidents of communal violence, these falsehoods went on going deeper into the social thinking. Violence itself led to ghettoisation of Muslims and further broke inter-community social bonds. On the one hand, a ghettoised community is cut off from others and on the other hand the victims come to be presented as culprits. The percolation of this hate through word-of-mouth propaganda, media and re-writing of school curricula, had a strong impact on social attitudes towards the minorities.

In the last couple of decades, the process of manufacturing hate has been intensified by the social media platforms which are being cleverly used by the communal forces. Swati Chaturvedi’s book, I Am a Troll: Inside the Secret World of the BJP’s Digital Army, tells us how the BJP used social media to spread hate. Whatapp University became the source of understanding for large sections of society and hate for the ‘Other’, went up by leaps and bounds. To add on to this process, the phenomenon of fake news was shrewdly deployed to intensify divisiveness.

Currently, the Shaheen Bagh movement is a big uniting force for the country; but it is being demonised as a gathering of ‘anti-nationals’. Another BJP leader has said that these protesters will indulge in crimes like rape. This has intensified the prevalent hate.

While there is a general dominance of hate, the likes of Shambhulal Regar and the Jamia shooter do get taken in by the incitement and act out the violence that is constantly hinted at. The deeper issue involved is the prevalence of hate, misconceptions and biases, which have become the part of social thinking.

These misconceptions are undoing the amity between different religious communities which was built during the freedom movement. They are undoing the fraternity which emerged with the process of India as a nation in the making. The processes which brought these communities together broadly drew from Gandhi, Bhagat Singh and Ambedkar. It is these values which need to be rooted again in the society. The communal forces have resorted to false propaganda against the minorities, and that needs to be undone with sincerity.

Combating those foundational misconceptions which create hatred is a massive task which needs to be taken up by the social organisations and political parties which have faith in the Indian Constitution and values of freedom movement. It needs to be done right away as a priority issue in with a focus on cultivating Indian fraternity yet again.

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Ram Puniyani
January 14,2020

In the beginning of January 2020 two very disturbing events were reported from Pakistan. One was the attack on Nankana Sahib, the holy shrine where Sant Guru Nanak was born. While one report said that the place has been desecrated, the other stated that it was a fight between two Muslim groups. Prime Minister of Pakistan Imran Khan condemned the incident and the main accused Imran Chisti was arrested. The matter related to abduction and conversion of a Sikh girl Jagjit Kaur, daughter of Pathi (One who reads Holy Guru Granth Sahib in Gurudwara) of the Gurudwara. In another incident one Sikh youth Ravinder Singh, who was out on shopping for his marriage, was shot dead in Peshawar.

While these condemnable attacks took place on the Sikh minority in Pakistan, BJP was quick enough to jump to state that it is events like this which justify the Citizenship Amendment Act (CAA). Incidentally CAA is the Act which is discriminatory and relates to citizenship with Religion, which is not as per the norms of Indian constitution. There are constant debates and propaganda that population of Hindus has come down drastically in Pakistan and Bangla Desh. Amit Shah, the Home minister stated that in Pakistan the population of Hindus has come down from 23% at the time of partition to 3.7% at present. And in Bangla Desh it has come down from 22% to present 8%.

While not denying the fact that the religious minorities are getting a rough deal in both these countries, the figures which are presented are totally off the mark. These figures don’t take into consideration the painful migrations, which took place at the time of partition and formation of Bangla Desh later. Pakistan census figures tell a different tale. Their first census was held in 1951. As per this census the overall percentage of Non Muslim in Pakistan (East and West together) was 14.2%, of this in West Pakistan (Now Pakistan) it was 3.44 and in Eat Pakistan it was 23.2. In the census held in Pakistan 1998 it became 3.72%. As far as Bangla Desh is concerned the share of Non Muslims has gone down from 23.2 (1951) to 9.6% in 2011.

The largest minority of Pakistan is Ahmadis, (https://minorityrights.org/country/pakistan/) who are close to 4 Million and are not recognised as Muslims in Pakistan. In Bangla Desh the major migrations of Hindus from Bangla Desh took place in the backdrop of Pakistan army’s atrocities in the then East Pakistan.

As far as UN data on refugees in India it went up by 17% between 2016-2019 and largest numbers were from Tibet and Sri Lanka.  (https://www.un.org/en/development/desa/population/migration/publication…)

The state of minorities is in a way the index of strength of democracy. Most South Asian Countries have not been able to sustain democratic values properly. In Pakistan, the Republic began with Jinnah’s classic speech where secularism was to be central credo of Pakistan. This 11th August speech was in a way what the state policy should be, as per which people of all faiths are free to practice their religion. Soon enough the logic of ‘Two Nation theory” and formation of Pakistan, a separate state for Muslim took over. Army stepped in and dictatorship was to reign there intermittently. Democratic elements were suppressed and the worst came when Zia Ul Haq Islamized the state in collusion with Maulanas. The army was already a strong presence in Pakistan. The popular formulation for Pakistan was that it is ruled by three A’s, Army, America and Allah (Mullah).

Bangla Desh had a different trajectory. Its very formation was a nail in the coffin of ‘two nation theory’; that religion can be the basis of a state. Bangla Desh did begin as a secular republic but communal forces and secular forces kept struggling for their dominance and in 1988 it also became Islamic republic. At another level Myanmar, in the grip of military dictatorship, with democratic elements trying to retain their presence is also seeing a hard battle. Democracy or not, the army and Sanghas (Buddhist Sang has) are strong, in Myanmar as well. The most visible result is persecution of Rohingya Muslims.

Similar phenomenon is dominating in Sri Lanka also where Budhhist Sanghas and army have strong say in the political affairs, irrespective of which Government is ruling. Muslim and Christian minorities are a big victim there, while Tamils (Hindus, Christians etc.) suffered the biggest damage as ethnic and religious minorities. India had the best prospect of democracy, pluralism and secularism flourishing here. The secular constitution, the outcome of India’s freedom struggle, the leadership of Gandhi and Nehru did ensure the rooting of democracy and secularism in a strong way.

India so far had best democratic credentials amongst all the south Asian countries. Despite that though the population of minorities rose mainly due to poverty and illiteracy, their overall marginalisation was order of the day, it went on worsening with the rise of communal forces, with communal forces resorting to identity issues, and indulging in propaganda against minorities.

While other South Asian countries should had followed India to focus more on infrastructure and political culture of liberalism, today India is following the footsteps of Pakistan. The retrograde march of India is most visible in the issues which have dominated the political space during last few years. Issues like Ram Temple, Ghar Wapasi, Love Jihad, Beef-Cow are now finding their peak in CAA.

India’s reversal towards a polity with religion’s identity dominating the political scene was nicely presented by the late Pakistani poetess Fahmida Riaz in her poem, Tum bhi Hum Jaise Nikle (You also turned out to be like us). While trying to resist communal forces has been an arduous task, it is becoming more difficult by the day. This phenomenon has been variously called, Fundamentalism, Communalism or religious nationalism among others. Surely it has nothing to do with the religion as practiced by the great Saint and Sufi traditions of India; it resorts mainly to political mobilization by using religion as a tool.

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Ashi
 - 
Tuesday, 14 Jan 2020

If Malaysia implement similar NRC/CAA, India and China are the loser.

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