More than one third of our lives are spent in sleep. In the early years, sleep was looked upon as a waste of time, and persons who slept more than 6 hours a day were considered lazy, whereas rishis and others who slept 4 hours a day were eulogized as example of diligence and hard work.

Sleep studies conducted by the University of Chicago in 1953,the University of California in 1960 by Dr Nathaniel Kleitman of Tennessee, and the research studies released annually by the American sleep disorders Association, have amply proved that (insufficient sleep) creates a host of problems including anxiety, depression, disorientation, mood swings, reduced physical efficiency etc and also causes a range of homeostasis fluctuations in heart rate, blood pressure, brain waves, blood sugar and so on.

Types of sleep
When we are awake and the brain in fully active, the brain waves emitted are in the region of 12-24 cycles per second. These are known “as beta waves”. When we close our eyes in order to sleep, or when we relax or meditate, the brain waves glow down to between 8-12 cps. During sleep while dreaming, since the body is resting but the brain is active, the brain waves range is between 4-12 cps and during deep dream less sleep, the brain waves could go as low as 1 cps.

Research has indicated an inverse relationship between brain waves and endorphins. Endorphins are the good hormones released by the brain and activate the repair of the body during sleep. During the Beta brain wave state when the body is awake as little as 5 endorphins are released and no repair of the body takes place, whereas during dreamless sleep or the delta brain wave state over 27 endorphins have been found to be circulating in the body. Sleep research describes endorphins as being the internal pharmacy of the human body.

Sleep requirements
Most animals, whether nocturnal or not, are always asleep when they have nothing to do and like human infants, can sleep up to 16 hours a day. According to the National Health Centre for statistics, there seems to be no “normal amount” of sleep that is commonly ascribable. Sleep researchers call people who sleep 6 hours and less as short sleepers (Einstein and Edison are two famous short sleepers). Adults who sleep 8 hours and more are referred to as long sleepers (JF Kennedy and Winston Churchill were both long sleepers). Children average 10 hours sleep up to adolescence, and in old age, usually persons who sleep less than 6 hours, do so due to illness, pain, medication and other reasons. Many healthy, elderly individuals sleep the normal 8 hours.

The test of a good night’s sleep is to get up in the morning, refreshed, energized and alert at awaking – and to maintain this through the major portion of the day. Even while we should maintain 6 - 8 hours sleep duration as adults, this is not often possible during travel and other times. Sleep research has indicated that in case the body does not achieve its optimal sleep needs, it will balance its needs naturally by oversleep within three to four days and incase this does not happen, breakdown results.

Types of sleepers
Some of us get to bed early, by about 9 pm and get up early prior to 6 am. These persons are referred as “larks”. Many of us get to bed late, after midnight and get up after 9 am or even later, these persons are known as “owls”, and are often full of energy in the evenings and wide awake at nights. Larks usually awake refreshed and alert, and can’t keep their eyes open after sunset. Owls get up slowly and are lethargic in the mornings. Then there are the “nappers” - those who have a siesta or afternoon nap. Whether we require a nap or not, depends upon the hours slept at night. Nappers are usually those who do not get enough sleep at night.

In the early years of sleep therapy, Dr Richard Bootzin from the University of Chicago, in 1960, developed the Bootzin Technique to counteract insomnia. This system was radical, but more than 30 research studies later, comparing the Bootzin technique with later systems, found the former more effective. The Bootzin technique avoids the use of medication, and afternoon naps, and insists on timely waking up. This causes the body to return to its natural sleep rhythm. The system is still functional. However, conventional advice as on date for healthful sleep encompasses the following:

• Six to eight hours sleep: Dr Speilman of city college, New York, insists that we should not sleep less than 6 hours, or more than 8, and should use an alarm clock to ensure not more than 8 hours sleep for adults and between 8-10 hours for children.
• Regular schedule: Humans are creatures of habit and we have regular schedules for sleep, work and play, and our bodies work best with regular schedules. Preferably get to bed at the same time and get up at the same time each day.
• Eat light at night: The body can barely sleep if the digestion system in working on full furnace. A light meal, low on fat, sugar and spice is best. Remember, the best night cap you can have is a glass of milk.
• Light physical activity: Heavy exercises, done several hours before you sleep, is good for various reasons. But for sleep deprived persons, light exercise as in yoga or a walk, done in the evening is helpful for sleep.
• Mental relaxation: Yogic Shavasana, deep breathing, or simply reading a book, or listening to soft music reduce the brain waves and induce sleep.
• Avoid stimulants: These include caffeine, alcohol, smoking, TV & non-prescribed medication. Sleep, if and when it comes after ingestion of stimulants, will be shallow and restless.
• Comfortable environment: The room you sleep in should be suitably dark, without loud noises; the room should not be too warm or too cold and the bed appropriately comfortable.