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
January 26,2020

During last couple of decades we have been witnessing the coming up of various statues in different parts of the country. There is diverse political logic and different set of political tendencies for erecting these statues. When Mayawati was UP CM, she got multiple of her own statues made, in addition to many statues of major dalit icons, irrespective of the criticism against that act. As per her strategy it was a symbol of identity of dalit assertion. The biggest statue to come up was that of Sardar Vallabh Bhai Patel, a lifelong Congressman, whom RSS combine is trying to appropriate. This statue of Unity was ‘Made in China’. The clever trick was that the same forces were behind this statue, which was banned by Patel in the aftermath of Gandhi murder. Interestingly while currently BJP is blaming Congress for Partition of India, ironically it was Sardar Patel who was in the committee which gave final stamp of approval for the partition of India.

There is also a talk in UP, where the Ram temple campaign yielded rich electoral dividends for BJP, to have tallest statue of Lord Ram in Ayodhya. In a state where children are dying in hospitals due to lack of Oxygen cylinders, a huge budgetary allocation will be required for such project. While on statues one should also remember that in Maharashtra a tall statue of Chatrapati Shivaji Maharaj is underway in Arabian Sea, near Mumbai. Only few voices of protest against it came up, e.g. that of renowned journalist, now, MP, Kumar Ketkar, whose house was vandalised for his opposing the move on the grounds that same massive amount can be utilized for welfare-development activities in the state.

On the back of this comes a comparatively low budget 114 feet tall statue of Jesus Christ in Karnataka, in Kappala hills Harobele village, where Christian pilgrims have been thronging from last several centuries. The land for this has been donated by Congress leader Shivaprasad and his brother, a Congress MP. It is planned to be carved out from a single rock. The plan of this statue is being opposed by those who have been behind most of the statue projects so far. Hindu Jagran Vedike, VHP, RSS are up in arms saying that they will not let this come up. There are various arguments cited for this opposition. It is being said that this was a place of worship of Lord Munnieshwara (a form of Lord Shiva).

More than this it is being argued that Shivakumar is trying to please his Italian boss in the party. Also that this will bring back the period of slavery of foreign rule, the colonial rule of British. As such this opposition is more in tune with the ideology of RSS combine, which has been for a statue here and a statue there. Their politics regards Christianity as a ‘foreign religion’! It is true that in Citizenship Amendment Act, they have not excluded Christianity while other religion, which they regard as ‘Foreign’ i.e. Islam. Here they are using a different logic, that the countries from where persecuted minorities are coming, are Muslim countries, Pakistan, Afghanistan and Bangla Desh.

In India the major targeting by RSS combine has been against Muslims, but Christians are also not spared. Starting in the decade of 1980, an intense propaganda has been going on that Christian Missionaries are converting. As RSS affiliate Vanvasi Kalyan Ashram became active in Adivasi areas, the likes of Swami Aseemanand, Swami Laxmanand and followers of Aasaram bapu spread out in Tribal areas. They started their programs to popularise Shabri and Hanuman, with congregations like Shabri Kumbh being regularly organized in these areas. The aim was to Hinduize the people in those areas.

The first major anti Christian violence came up in the ghastly form of burning alive of Pastor Graham Steward Stains along with his two minor sons Timothy and Philip. RSS affiliate Bajrang Dal's Dara Siingh aka Rajendra Pal was behind this and he is serving the life term for that. At the same time Wadhva Commission was appointed to investigate this crime which shook the country and President K.R. Narayan termed it as the one belonging to the inventory of the black deeds of human history.

The Wadhva commission report pointed out that there was no statistical significant change in the region where the pastor was working. Similarly the national figures tell us that the Christian population, if at all, has marginally declined in last five decades as per the census figures. They stand like this, percentage of Christians in population, 1971-2.60, 1981- 2.44, 1991-2.34, 2001-2.30 and 2011-2.30. There are arguments that some people are converting to Christianity but are not revealing their religion. This may be true in case of miniscule percentage of dalits, who may not reveal there conversion, as they stand to loose reservation provisions if they convert.

The anti Christian violence is scattered and is below the radar most of the places. There was massive valence in Kandhamal, Orissa, when on the pretext that Christians have murdered Swami Laxmananand, a massive violence was unleashed in 2008. On regular basis prayer meetings of Christians are attacked on the pretext that these are attempts at conversion. While there is a huge demand for the schools and colleges run by Christian groups, in Adivasis areas and remote areas the work of Swamis is on.

Now the trend is to dump Christian traditions. Since Ramnath Kovind became President, the usual practice of Carol Singers visiting Rashtrapati Bhavan has been stopped. In the army retreat so far ‘Abide with me’ by Scottish poet, Henri Francis Lyte, a Christian song, a favourite of Gandhi, has been dropped. The Christian minorities have perceived the threat in various forms. Currently they are as much part of the protests against CAA, NPR and NRIC as any other community.

While statues and identity issues cannot have primacy over the social development issues, it cannot be selective. To oppose Jesus Christ statue while spending fortunes for other statues is a part of the agenda of RSS combine, which is unfolding itself in various forms. opposition to Jesus Christ statue being yet another step in the direction.

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Ram Puniyani
July 20,2020

As Covid 19 has created havoc all rounds, the rulers of certain countries are using it to further intensify their set agendas. The democratic freedoms are being curtailed in certain forms, the reaction to which has come in America in the form of a campaign, which is opposing “stifling” cultural climate that is imposing “ideological conformity” and weakening “norms of open debate and toleration of differences”. In India similar intimidations have been intensified. In addition the occasion has been used by the sectarian forces first to link the spread of Corona to Muslim community and now in the name of reducing the burden of curriculum certain chapters on core concepts related to Indian nationalism are being deleted from the text books.

It has been reported that chapters on federalism, citizenship, nationalism, secularism, Human Rights, Legal Aid and Local Self Government and the like are being dropped. Education has been an important area for communal forces and they constantly keep saying that leftists have dominated the curriculum content, it suffers from the impact of Macaulay, Marx and Mohammad and so needs to be Indianized. The first such attempt was done when BJP came to power in 1998 as NDA and had Murli Manohar Joshi as the MHRD minister. He brought the changes which were termed as ‘saffronization of education’. Their focus is more on social science. Some of the highlights of this were introduction of subjects like Astrology and Paurohitya, and chapters defending caste system, nationalism of the type of Hitler was praised.

With defeat of NDA in 2004, the UPA did try to rectify some of these distortions. Again after 2014 the RSS affiliates working in the area of education have been active, interacting with MHRD officials to impress upon them the need to change the curriculum matching with their Hindu nationalist agenda. Its ‘Shiksha Sanskriti Utthan Nyas’ has been asking for removal of English, Urdu words in the texts. It has asked for removal of thoughts of Rabindranath Tagore on Nationalism, extracts of autobiography of M F Husain, references to benevolence of Muslim rulers, references to BJP being Hindu party, apology of Dr. Manmohan Singh for anti Sikh pogrom of 1984, the reference to killings of Gujarat carnage in 2002 among others. This they call as Bhartiykaran of syllabus.

As RSS is a multithreaded hydra one of its pracharak Dinanath Batra has set up ‘Shiksha Bachao Abhiyan Samiti’ which has been pressurizing various publishers to drop the books which are not conforming to their ideology. One recalls their pressuring withdrawal of Wendy Doniger’s ‘The Hindus’, as it does present the ancient India through the concerns of dalits and women. Mr. Batra has already come out with a set of nine books for school curriculum, giving the RSS view of the past and RSS understanding of social sciences. These have already been translated into Gujarati and thousands of the sets of these books are being used in Gujarat Schools.

The present step of deleting parts of curriculum which gives the basics of Indian Nationalism, secularism and human rights is a further step in the same direction. These are the topics which have made the Hindu nationalists uncomfortable during last few years. They have been defaming secularism. They removed it from the preamble of Indian constitution, when they put out an ad on the eve of Republic day in 2015. From last few decades since the Ram Temple movement was brought up, simultaneously the secular ethos of India’s freedom movement and secular values of Indian constitution have been constantly criticized. Many an RSS ideologues and BJP leaders have been asking for change of Indian Constitution for this very reason.

Secularism is part of the concept of Indian nationalism. In the name of religious nationalism, sectarian divisive nationalism they have been attacking various student leaders in particular. When we study Nationalism, the very genesis of Indian nationalism tells us the plurality of our freedom movement with its anti colonial roots. The struggle was for Indian nationalism and so the Muslims and Hindu communalists kept aloof from this great struggle against colonial masters, it was this struggle which built the Indian nation with all its diversity.

Similarly as we have equal rights as citizens the chapters on citizenship are being dropped. Federalism has been the core part of India’s administrative and political structure. As the dictatorial tendencies are becoming stronger, federalism is bound to suffer and that explains the dropping of this subject. Democracy is decentralization of power. Power reaching the lowermost part of the system, the villages and average citizens. This got reflected in Local self Government. The power is distributed among villages, cities, state and center. By removing chapters on federalism and local self government, the indications of the ideology of ruling party are on display.

While we are not dealing with all the portents of the planned omissions, one more aspect that related to dropping of chapter on Human rights needs our attention. The concept of Human rights and dignity are interlinked. This concept of Human rights also has international ramifications. India is signatory to many an UN covenants related to Human rights. The indications are clear that now rights will be for the few elite and ‘duties’ for the large deprived sections will be put on the forefront.

In a way this incidental ‘Corona gifted opportunity’ to the ruling Government is being fully used to enhance the agenda of ruling party in the arena of Educational Curriculum. The part of curriculum with which the ruling party is uncomfortable is being removed. This act of omission does supplement their other acts of commission in changing the shape of educational curriculum, which are reflected in RSS affiliates’ suggestions to MHRD regarding Bhartiyakaran of contents of syllabus. As per this the things like regarding the great epics like Ramayana and Mahabharata as History, the things like India having all the stem cell technology, plastic surgery, aviation science etc. will have a place in the changes planned by communal forces!

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