Sleep is nature’s way of relaxing the mind and body. It rejuvenates body’s cells, provides rest to internal systems. 

Thus every body system functions more efficiently. It also ensures good health and longevity. The number of hours of sleep needed varies from person to person depending on age, work/study schedules, life style and presence or absence of stress. 

Though the number of hours of sleep is variable per person, but at least 6 to 8 hours of sound sleep is needed for all. If a person is unable to sleep adequately or at all, he tends to be irritable and feels exhausted during the day. It also causes forgetfulness and difficulty in focusing on the work. There can be increase in the blood pressure and heart attacks in those who are susceptible to it due to insomnia ( lack of sleep) or disturbed sleep. Some people do not sleep well in night and then remain somnolent during day. 

Some even tend to fall asleep at inappropriate places as at work or in bus/, cars, while travelling, simply due to not, "sleeping well”, in night.

There are many reasons for disturbed sleep or insomnia. Advancing age, working in night shift, travel, change of place, chronic sickness, anxiety, mental stress, use of brain stimulant substances like alcohol and or tea/ coffee, e.t.c., are common ones.

 Heart burn, dyspepsia, body or joint pain, are other conditions that cause difficulty in sleep.

Many people suffering from insomnia use sedative drugs, for sleeping. But consuming them for a long time, carries the risk of habit forming, after which the dose taken fails to induce sleep. Therefore higher doses have to be taken to induce sleep. These drugs should be taken just when a person is ready to sleep and is on the bed. After taking a sedative tablet, if a person moves around/talks, desired effect does not occur. Instead of sleeping, he can experience unpleasant sensations like hang over or headache and discomfort.

These drugs can cause adverse effects like low blood pressure, abnormal posture or rigidity of a limb.

It is advisable to avoid meals late in the evening. This prevents the abdominal discomfort and flatulence which occurs after a late meal and disturbs sleep.

Avoid taking coffee and other brain stimulant substances one to 2 hours prior to sleep time. Apart from causing brain stimulation, coffee also causes heart burn and dyspepsia. Thus it disturbs sleep in more than one way. Some recommend drinking hot milk at night to get good sleep.

 Milk contains tryptophan which releases serotonin a neurochemical substance which induces good sleep.

Proper choice of the clothes worn in night while sleeping is useful in inducing good sleep . The night clothes one wears, should be loose and comfortable. The material should preferably be cotton. Nylon tends to stick to the body causing discomfort. It also feels warm hence a person feels uneasy.

Saying a prayer before sleeping is a tradition started by our wise ancestors for helping to sleep better. After a prayer, the mind becomes relaxed and deep sleep can automatically follow in majority of people.

 Reading a good book after lying down is a good measure to induce sleep. The book shouldmbe soothing to the mind like a good classic or spiritual/philosophical one.

Watching television till late evening excites the mind and hampers sleep. Hence a person having problem to sleep should avoid watching television or movies, at least an hour before sleeping. Deep breathing done, upto count of 50 to 100, after reaching the bed, relaxes the mind and induce good sleep.

Breathing exercises of Yoga done regularly are also very effective in curing

insomnia.

One can sleep very well without drugs. Only thing needed is that the individual

follows the necessary measures regularly and patiently.

Dr. Rachna Pande is a specialist in internal medicine

E-mail-rachna212002@yahoo.co.uk