ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Good Sleep to Fuel The Body

Updated on July 1, 2022
Miebakagh57 profile image

A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

Sleeping at Night

A woman sleeping during the night with her baby behind
A woman sleeping during the night with her baby behind | Source

Introduction

If when you wake up from sleep and feel tired, and need more sleep, it is apparent that you are not well rested. It can be a sign of sleep deprivation. Or you may have trouble falling asleep.

Napoleon Bonaparte, the 19th-century French army general was credited to have said that a man needs six hours of sleep, a woman seven hours and a fool eight hours.

Whether this general was speaking specifically regarding his comrades in arm, I do not know. Or whether he pinpoint mankind, in general, is still a question to challenge. Or he may be setting a standard for himself and I think this can be true to some extent considering the type of person he is.

Sleep is a lovely thing. It is beloved from the North to the South pole. Even the Creator designed sleep for humans and non-humans without any flaw but with holistic therapy value.

How many hours of sleep a person needs can be a matter of personal preference. They are two types of sleep. Rapid eye movement or Rem sleep and Non-rapid eye movement or NREM. The purpose of this article concern only rapid eye movement sleep.

Sleep

It 'is a naturally occurring state characterized by altered consciousness, relatively inhibited sensory activity, and inhibitions nearly all voluntary muscles'.-Wikipedia

This is What Sleep Is

It is hard to define and explain what sleep is. It is shredded in mystery. As the function of sleep is not even understood, so is sleep itself. Is it laying on a bed and stop snoring off to rest just for an hour during day time? It takes more than that to get a night of quality sleep. Is it the remaining 1/3 of our life span that occupies our time during the night? When you lay down and the mind and body shut off, your brain seems to be very active. This is to prepare the body for the next level of activity on the same day or the next. It is this active state that we note as sleep.


In other words, sleep that can be induced naturally, apart from the feeling to day time sleeping needs, whereby one lost some degree of consciousness while asleep cannot be said to be asleep. Day time or night time sleep will occur naturally. But the Harvard Medical School defined it as 'a highly active process which the days' events are processed and energy are restored'. Both quotes would seem to mean that while the body lay idle, the brain takes a survey or tour to restore, lubricate, rejuvenate and recreate the body and mind for the tasks ahead.

Ask Youraelf these Questions

When next you wake up from sleep, ask yourself these few questions:

  • Am I well rested?
  • Am I refreshed?
  • And am I well alert and energetic, and can pick up on the go without any drug-related beverages like coffee, tea and commercial made fruit juicy?

Your answers determine how well rejuvenated you are.

Some Misconceptions About Sleep

Here are some perceived misconception about sleep.

  1. 'Sleep is the time for the body in general and the brain specifically to shut down and rest'. This misconception is easily debunking because in the main sleep concept, the rapid eye movement sleep or REM sleep, the brain seems to be very active 'at any time' when one is not sleeping.
  2. 'Getting just one hour less sleep per night than needed will not have any effect on day time functioning'. In a 24-hour life cycle, your normal sleep time is 8 hours. Losing one hour regularly per day would in a week means you had lost 7 hours of sleep. This 7 hours of sleep according to sleep experts is a 'sleep debt'. The more the sleep debt or sleep deficit increase daily, the more problem sleepiness increased overnight. This can have a 'powerful effect on day time performance, thinking, and mood'. In other words, the ability to think properly and respond properly too will be greatly impaired; cardiovascular health and the immunize system is compromised. The result will be a 'mental and physical breakdown'.
  3. 'The body adjusts quickly to different sleep schedules'. Suppose you are on a night shift and sleep 8 or 9 hours in the day time. Do you think you do not have to sleep again when you go to work in the night on the same day? In other words, if you try to change your biological sleep/wake cycle, it will still function according to normal day/night schedules. The biological clock premise that a person will function best during the night when sleeping; and active in the day time. If this were to change, the biological clock must be retrained.
  4. 'People need less sleep as they grow older'. The more a person grows older, the less sleep it was thought that is need. No, older persons do not need less sleep, but usually get less of all the sleep need to fuel the body to function well. The ability or desire to get good sleep can increase or decrease with age.
  5. A 'good night sleep' can cure problems with excessive daytime sleepiness. Excessive day time sleepiness is a sleep disorder like insomnia, obstructive sleep apnea, and restless leg syndrome. Extended sleep is not a cure for other sleep disorders and such sleep issues. It required changes in behavior. Pharmacological and even surgical interventions to relieve the symptoms it has been asserted.

How Much Sleep a Person Need

How much sleep does a person need in the night or in a day? Is it 6, 7, 8 or 9 hours or more? Sleep research, it has been noted has not pinpointed the exact amount in a magic box. The actual amount of sleep a person need varies. As individuals vary in their character, emotions, and so on, the exact amount of sleep need also varied. In spite of what Napoleon said that a person who sleeps for 8 hours is a fool. Such a person according to research may need 10 hours of sleep to stay in sound health. Otherwise, a disease like unsound mental health, sleepwalking and sleep paralysis are the results.

Some persons have unnecessarily deprived themselves of much need sleep, by late-night outings that during day time when sleep starts to strike, they suppressed it with alcohol and other caffeine based beverages. This brings in more sleep problems.

How much sleep does a person actually need? There is a certain amount which experts all agreed upon. This amount is called the basal sleep need. It is not an exact figure. It even varied with all individuals. This is the sleep one need to fuel the body properly. It can be any figure from 7 to 9.5 hours on scientific principle. At times, I need a basal sleep of 10 hours and that is on weekends. This kept my body in optimal performance. Yours may be 8 or 9 or more than mine. It all depends on your daily activities like work, physical activities, emotion, stress, and so on.


Sleeping Insomnia

While, very few of the populace 15% can get enough sleep, and well rested on waking up, the majority has at least one or two trouble getting the much needed sleep to keep the mind and body healthy. It can either be insomnia or obstructive sleep apnea, or restless leg syndrome or sleep paralysis. Have you suffer or experienced insomnia for instance? Did you consult a doctor or sleep therapist? Or did you go for herbal treatment? What do you think? You do not take any action but think the issue can resolve itself? That cannot happen. A bad sleep like insomnia is a disorder and like all sickness has to be treated. Having trouble sleeping or falling asleep is a challenge. Nowadays, having a sleep question has an answer or two.

Insomnia

A bad sleep like insomnia is a disorder

See results

Night Time Sleep

My baby sleeping in the night
My baby sleeping in the night | Source

Problem Sleepiness

Problem sleepiness or sleep disorder exists. More than 70 sleep disorders have been recorded. It is high among many persons and results in serious effects like drowsy driving or asleep on the wheel, errors in work or accidents in the workplace. The most commonly marked sleep problems are insomnia or lack of sleep, obstructive sleep apnea and restless leg syndrome.

  1. Insomnia: or the lack of sleep is an inability to sleep. It is the most common sleep disorder. It naturally makes a person wake up during the night for no apparent reason unlike waking up for urinating. Going back to sleep again becomes hard for such a person. Stress, emotional discomfort, the side effects of certain medical and herbal drugs and beverages can cause insomnia. Insomnia is identified as both primary and secondary. The later is a complex factor of two sleep disorders like drugs and mental deficit. Secondary insomnia is more serious than primary insomnia.
  2. Obstructive Sleep Apnea (OSA): This is a breathing issue that arises during sleep. The air passage becomes relax and collapse and the intake of air or oxygen is blocked. In other words, you cannot breathe while you are asleep. This makes the oxygen level in the blood flow, while carbon dioxide is increased; and the only option is for the subject is to wake up for breathe or fresh air. OSA can cause other health problems to sufferers and can be life-threatening. Taking the USA as a pointer, OSA affected over 12 million Americans. OSA affects not only men and women, but boys and girls, and even pre-school children. Its many minus effects include morning headache, excessive day time sleepiness, sleep deprivation, high blood pressure, and heart attack. Another type of sleep apnea is central sleep apnea (CSA). Here the air passage is not blocked but the brain failed to receive the signal for the muscles to breathe.
  3. Restless Leg Syndrome (RLS): persons that are affected by RLS are characteristic by 'unpleasant leg sensations and an almost irresistible urge to move the legs'. The symptoms become worst when sufferers are not active and this greatly interfered with sleep. Exercise and massage are designed to threaten the symptoms. Others are a complete elimination of alcohol and caffeine based beverages from the diets.


Night Time Sleep Should be a Sweet Dream

A girl getting ready to sleep
A girl getting ready to sleep | Source

Recipe for Chronic Sleep Deprivation

How many times can a person sleep in a day apart from the good night sleep? Sufficient sleep is a health tonic for the body. Six to seven hours has been asserting as 'a recipe for chronic sleep deprivation'. So how many times or how many hours do a person (an adult) sleep in a period of 24 hours to get a sufficient sleep recommendation?

Many factors can help one to sleep well. Factors like exercise, medication, relaxation, and diet.

Common Sleep Disorder

Sleep Needs

Age
Hours
Remarks
New born to 2 months
12-18
The maximum hours at times is more than these figures
3 to 12 months
14-15
This varies with individual personality
1 to 3 years
12 14
-ditto
3 to 5 years
11 to 13
-ditto
5 to 12 years
10 11
-ditto
12 to 18
8-10
ditto
Adults (+18)
7-9
Some get less than both the minimum and maximum amount

Sleep Needs Of Differing Age Group

Relaxation Can Help Youou Sleep Well

The corps or dead man posture is a relaxation trick to help you sleep well.
The corps or dead man posture is a relaxation trick to help you sleep well. | Source

Insomnia: Issues and Treatment

Insomnia is one of the greatest sleep disorders that affect every person. If you have ever had an emotional disturbance, you should realize it as the beginning of insomnia if you have a problem sleeping. Times are that you cannot even concentrate on the issue at hand. On waking up, you feel a lack of energy.

Insomnia is of two types, acute and chronic insomnia. Acute insomnia occurs as when one received shocking news of failing an exam. It will later or sooner adjust its self. Chronic insomnia need is of short or long duration. Many persons will not know that they have chronic insomnia over three to six months.

Many symptoms can be manifest by this disorder. Treatment can consist of a combination of diet, relaxation, exercise, and medication, herbal or orthodox. Physiotherapy treatments are also available.

You should see a sleep expert or therapist when you cannot handle even a minor sleep disorder.



Tips to Help you Sleep Well

  1. Physical Activity: Have moderate exercise in the evening. You can engage in any game of your choice like basketball, lawn tennis, and football. I did this when insomnia poses a problem for me in my grammar school days. Indoor exercise like the jumping jack, mountain climbing, press up, and the plank can be done for 10 to 15 minutes in the evening.
  2. A Warm Bath: Have a slightly warm bath if the weather is cool or raining. Under warm weather, a cool bath is all that is the need.
  3. Eat a good nourishing meal. Your chop should have all the essential natural food ingredients in a well-balanced proportion, carbohydrates, fats, proteins both animal and plants with plenty of fruits and vegetables including nuts. Read an interesting novel or an informative book during bedtime. This will induce you to sleep well.
  4. Meditate and say your prayers depending on your belief in the creator Psm.2:8.
  5. Relax your mind and body while in bed. To get a night of good quality sleep, you must learn to relax mind and body. The quality of your sleep whether 6, 7, 8 or 9 hours will speak the story of health, well rested, vigor, energy, and concentration on the task of the day.

Read an Interesting Novel to Help You Sleep

Bed time reading
Bed time reading | Source

Let Children Read to Bed

 Reading before bed time
Reading before bed time | Source

Babes Have to Relax Before Sleeping

Babe Miebakagh relaxing before sleep
Babe Miebakagh relaxing before sleep | Source

Conclusion

We all need some amount of sleep to refresh mind, body, and soul. Certain needs 7., 8, 9, or 10 hours of sleep. Everyone according to they needs.

References

  1. Wikipedia sleep debt.
  2. How much sleep.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Miebakagh Fiberesima

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)