*Two thoughts about Sleep*

 By

Retired Chief Health Director 

East Coast Railways 

Bhubaneswar...

*Two thoughts about Sleep*

For 2 million years our ancestors were comfortably sleeping in the African forests with the warm red glow of a burning fire wood or an oil lamp near their beds. But then in *1879*, Thomas Edison invented the first incandescent bulb. Edison’s light bulb has stripped modern life of at least *5 billion hours of sleep* per night.

Here is a chronology which all of us know for sure:

-  *2 Million* Years Ago: Discovery of *Fire*

-  *1879*: Electric *Bulb* (incandescent)

-  *1950s*: Mobile and Computer *Screens* (LCD, LED)

*Changing Sleep Pattern*

Since 1879, we abandoned the oil lamps and started using electric light after the sun down. Only in the last half a century, we have developed the habit of carrying the blue screen of an electronic gadget to our bed.

No wonder our pineal gland is thoroughly confused.

*Pineal Gland:*

This is a very small gland placed right behind our brow line and towards the centre of our head. In yogic texts, this is called the *Agyan Chakra* (आज्ञा चक्र, ଆଜ୍ଞା ଚକ୍ର ). This gland secrets the sleep hormone - *Melatonin*.

  Melatonin regulates our sleep pattern and also the internal rhythm of our body. Doctors call it the *circadian rhythm*. This is important as it controls not only the sleep wake cycle but also the cycle of secretion of all our hormones, rhythm of our blood pressure and blood sugar system.

*Lights of two colours*

_Melatonin and the "Red-Blue" light_

Scientists have established now that the circular rise and fall of the melatonin is directly related to the Sun. In the day time, when the sun is up and shining, the *blue colour of the daytime sky suppresses secretion of melatonin*. As the sun sets, the surge of melatonin starts. Actually it is not directly related to red light. But we humans are. For 2 million years we have allowed our pineal gland to be coaxed to secret melatonin in the presence of red light. Thus over millennia, our pineal gland is conditioned positively to red or amber coloured light and is suppressed by blue light.

 *NB* - _If you are using a blue or green night light, you should replace it by an Amber colour. Please shut down screens of all your gadgets ( TV, Laptop and Cell phones) at least one hour before your sleep time._

*Two Codes: OSA and RLS*

*OSA: Sleep Apnoea* is a sleep disorder where your breathing repeatedly stops and starts during sleep. Obesity and a short neck predisposes to these disorders. As we grow older and put on more weight, our neck gets buried in the layers of fat around it. This compromises our Breathing. People start snoring and become sleep deprived. As a result, they suffer from Daytime sleepiness, Morning headaches  and Fatigue despite spending long hours in bed.

*RLS: Restless leg Syndrome-* Some of us have irresistible urge to move  our legs, typically in the evenings. An uneasiness creeps into our calf muscles until we move it. This is a disease and is called the Restless leg Syndrome. It generally worsens with age and can disrupt sleep.

*Bifurcated sleep:* 

Before the discovery of electric bulb, people slept in two segments rather than one long stretch. They will fall asleep within 2-3 hours of sunset and wake up after 4-6 hours. They will do some regular chores ( going to toilet, making love and so on) and again fall asleep for another 3-4 hours.

Today also people wake up at around 3 am and go to toilets etc. But a large number of them now fail to fell asleep again. They toss and strain through the rest of the night anxiously waiting for the sleep. No amount of sleeping pills can make them sleep at this stage. This is *Insomnia*. Our bad life style and poor entertainment habit such as the electric bulb and the electronic screens are responsible for this. Please wait for the sleep patiently instead of trying to force a sleep in such a situation.

*How to improve your sleep. ?*

-  *Stick to a sleep schedule:* Go to bed and wake up at consistent times each day, even on weekends. This helps regulate your body's natural sleep-wake cycle (circadian rhythm).

-  *Create a relaxing bedtime routine*: Wind down for 30-60 minutes before bed with calming activities like taking a warm bath, reading a book, or listening to relaxing music. Avoid stimulating activities like watching TV, using electronic devices, or working. Don't undertake heavy exercise after the sun-down.

-  *Make your bedroom sleep-friendly:* Keep your bedroom dark, quiet, cool, and clutter-free. Invest in blackout curtains, earplugs, a comfortable mattress and pillows, and keep the temperature between 60-67°F

-  *Relax your body and mind:* Practice relaxation techniques like deep breathing, progressive muscle relaxation, or meditation before bed to quiet your mind and prepare your body for sleep.

-  *Get regular exercise:* Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid vigorous activity close to bedtime.

- *Limit naps:* If you do take nap, keep it short (20-30 minutes) and avoid napping late in the day.

- *Avoid caffeine and alcohol:* Avoid caffeine in the afternoon and evening, as it can interfere with sleep. Alcohol may initially make you feel drowsy, but it disrupts sleep later in the night.

See a doctor if the above routines do not help you sleep. If you are above 60, and wake up at 3 am every night, don’t worry, do some positive things like yoga, meditation, walking or reading.

Have a good night of sleep.

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