Author: Subia Khan , Content writer@ INFS
Most of the people train hard at gym, stick to their nutrition plans, stay pretty active for the day yet fail to see results at the pace it should be. Why?
Because a sound and timed sleep is highly under-rated by a majority of us, especially the young population, adolescents, working professionals etc. Sleep is a necessity for maintaining a good physical, mental and emotional health; as much as a quantified nutrition and adequate exercise is.
Major causes of sleep deprivation:
While most of us believe that our sleep time is absolutely fine and adequate as long as there is no problem in our everyday chores or causes any negative outcome; it actually doesn’t hold true in terms of our body and system.
Human Sleeping pattern:

Human sleeping pattern is cyclic in nature comprising of Rapid Eye Movement (REM) and Non Rapid Eye Movement (NREM) followed by a wake, more often with 8 alternating cycles in one quality sleep. In most simple words, NREM is the cycle characterized for deep sleep (Slow wave sleep) while REM is towards dreams, wakefulness and active mind. Each REM cycle generally lasts for 90-110 minutes average.
Sleep Wake Regulation:
Sleep–wake regulation of our body happens through two processes: Homeostatic process and a circadian process (Circadian Rhythm / Biological Clock). Together they work towards inducing sleep or wakefulness.
The homeostatic system works towards getting sleep when signaled by body; basically indicating a must have rest period. After reaching a certain threshold sleep becomes inevitable and below a certain threshold wakefulness is signaled.
A sleep deprived individual gets into a sleep debt (lack of sleep accumulated across many hours / days) eventually and hence homeostatic pressure signals body for a rest.
Each individual has a circadian rhythm; our body’s biological clock for 24 hours located in the hypothalamic supra-chiasmatic nucleus (SCN), which sets as per our routine and comes natural to each of us.
Our body signals a wakeup call or hunger or tiredness or sleep etc. as per this rhythm / internal clock. Our circadian rhythm is synced well with our body’s homeostatic process, works in line with it signaling a rest or wake–up call. In case of a deviation from fixed routine our body’s internal clock gets disturbed and system responds to fight the change.
Sleep Disorders:
It has been said that human can survive without food for a longer time than surviving without sleep!
Continued sleep deprivation can result in many disorders – to state a few below;
These disorders can either be cured with time through lifestyle changes and by improving sleep quality. Extreme or prolonged episodes of such disorders also demand medication.
Measures to ensure an adequate sleep:
To be continued….
The basics of sleep, how it is regulated and what disorders an inadequate sleep can create are clear to us by now. Ahead of these;
Watch this space in next few days to read more about it!
References:
https://academic.oup.com/sleep/article/35/6/727/2709360
https://www.sciencedirect.com/science/article/pii/S0092867400819650
http://jcsm.aasm.org/ViewAbstract.aspx?pid=30048
https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0025458/
https://www.webmd.com/sleep-disorders/guide/narcolepsy#1
https://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes#1
https://www.webmd.com/brain/restless-legs-syndrome/restless-legs-syndrome-rls#1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963479/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642416/
https://www.ncbi.nlm.nih.gov/pubmed/12184167
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768894/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/
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