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Sleepless in America
Vasu Nargundkar
This year, the National Sleep Awareness Week sponsored by the
National Sleep Foundation falls from April 1 through April 7. Results
of a poll conducted by the Foundation in 2001 reveal some disturbing
statistics and trends:
* America is increasingly becoming a society that lives to work, not
works to live
* 40% of adults report getting so little sleep that resulting daytime
drowsiness interferes with productivity several days in a month
* Over half of adults surveyed said they had driven while drowsy in
the last year
* Almost 70% report having one or more sleep problems several times a
week
Physical, mental or emotional stress -- job worries, budgeting and
finances, relationship pressures, work deadlines, tests and exams,
for example -- are top of the list of factors that can rob you of
sleep. Pain and physiological circumstances such as menopause or
pregnancy for women, travel across time zones, young children,
excessive noise and snoring partners can all contribute to inadequate
or poor quality sleep.
Why Sleep is Important
Both ayurveda and modern medicine are in accord about the importance
of sleep as a means to recharge and rejuvenate the physiology.
The short-term consequences of inadequate sleep or poor quality sleep
are often obvious -- loss of productivity and reduced mental capacity
the next day, lethargy and drowsiness leading to lack of focus and
concentration, lower physical energy and impaired appetite and
digestion, lackluster emotions and reduced zest for life, and
lifeless skin and bags under the eyes, to name just a few. Research
studies indicate that the brain actually uses sleep time as a time to
categorize and store information, so that individuals who sleep after
a period of intense study are often able to remember more of it later
than people who do not take the time to sleep.
The long-term effects of ongoing sleep deprivation are sometimes less
obvious, but just as, or more, damaging to health and well-being.
Impaired natural immunity means less resistance to infections and
disease (studies have linked sleep deprivation to obesity and high
blood pressure, among other things), lowered mental and emotional
stability can damage relationships and ongoing work performance
(sleep deprivation is linked to chronic depression) and a disruptive
sleep-wake cycle can throw the body's systems out of balance.
How Much Sleep Do You Really Need?
According to ayurveda, and according to many modern researchers as
well, the number of hours of sleep an individual needs can vary
widely. Some adults can get by with 5-6 hours of sleep on an ongoing
basis, while others may need 9-10 to really function optimally the
following day. Listening to your own body and mind during the day for
a couple of weeks can tell you how much sleep you need each night.
Also, the quality of rest is crucial. According to ayurveda, the most
restful sleep occurs when the mind is completely detached from the
senses.
Get The Rest You Deserve
Severe and ongoing sleep deprivation and disorders such as sleep
apnea warrant a visit to a qualified health care professional.
Physicians qualified in Maharishi Ayurveda can help design a
diet/lifestyle/supplements program based on an ayurvedic pulse
diagnosis and your individual circumstances and needs.
If you have occasional difficulty falling asleep or sleeping through
the night, or you wake up feeling unrefreshed, diet and lifestyle
changes may help resolve the problem:
Cut back on caffeine
Especially in the evening, substitute relaxing herbal teas for
caffeinated drinks or alcohol. For a heartier beverage, try a small
cup of warm milk about an hour before bed. If you're feeling
irritable or frustrated, add a spoonful of rose petal preserve to the
milk.
Eat light at night
Most Americans tend to eat lunch "on the go" and then eat a heavy
meal late at night. "Not a good idea," says Rama Kant Mishra,
ayurvedic expert. "Eating a heavy dinner at night taxes your
digestion at a time when it's winding down, and this will lead to ama
build-up as well as difficulty in settling down to sleep." Ama,
digestive impurities, blocks the channels of the body and creates an
environment conducive to disease.
Teach your body to woo sleep
If you establish a regular sleep-wake cycle, going to bed at about
the same time each night and waking up at the same time every
morning, your body and mind will help you by automatically winding
down as that bedtime approaches. According to ayurveda, going to bed
by 10 p.m. and waking up by 6 a.m. at the latest is ideal. Do not
sleep during the day if you have trouble sleeping at night.
Turn off the tube
A significant number of Americans report watching television right
before bed, some even fall asleep watching TV. "Your mind and
emotions should be focused on calming, positive activities as bedtime
approaches," says Vaidya Mishra. "Avoid news or entertainment that
can shock or disturb the mind and senses." Instead, listen to
soothing music or practice deep breathing.
Count your blessings, not sheep
In the same vein, Vaidya Mishra advises taking the time each evening
to reflect on the people and things in your life that bring you joy
and bliss. "Anxiety and anger are poor bed companions," he says. Two
subdoshas that are directly related to sleep quality and quantity are
Prana Vata, which governs the mind, and Sadhaka Pitta, which governs
the emotions.
Herbs that heal
Herbal combinations can offer gentle natural support. Indian Valerian
and Musk Root are renowned in ayurveda as natural sleep aids. Winter
Cherry helps balance the mind and emotions.
"It's all a matter of following the ayurvedic routine," says Vaidya
Mishra. "If the human body were to not need sleep, it would have been
designed that way. Learn to say no to demands that force you to take
shortcuts on the basic needs of your body and mind. You'll find over
time that if you take care of your physiology, you can accomplish
just as much, or more, than if you strain to work all the time."
Note -- This ayurvedic information is informational and is not
intended to replace standard medical care or advice.
For more information on the Maharishi Ayurveda approach to sleep, or
to subscribe to free ayurveda newsletters, please visit
http://www.blissful-sleep.com.
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