Research has shown that the physiology of sleep is complicated. The brain has two centres that are involved in the process – one makes us to go to sleep, and the other one keeps us asleep. The first is triggered off by a variety of factors, for example darkness, your habits, what others around us are doing, as well as physical and mental tiredness. It is thought that the second is set off mainly by chemical reactions occurring in the body and the brain cells.

A man needs six hours of sleep, a boy seven and only women and fools need more. – Winston Churchill

It is useful to think of sleep as resembling the recharging battery, and for most people, between 16 to 17 hours of wakefulness are sufficient to run down the battery.

Dreaming

Sleep plays an important part in the way the body recovers from a day’s activity. That is why scientists believe that the brain prepares itself for the next day by sleeping.

According to a recent theory, it is thought that during dreaming our brain cells manufacture the essential chemicals for intellectual functioning. Thus, if we are deprived of dreams, these chemicals are not synthesized. Experiments and research also supports that if people are woken up every time they start to dream, they quickly become exhausted. Therefore, a valid conclusion which we can draw from this is that we do not just need to sleep, but we need to dream too.

Insomnia

Not getting to be able to sleep or insomnia is a very unpleasant experience and if it gets on for more than two or three days, can be debilitating. The most prominent effect of insomnia is extreme fatigue. Insomnia has many causes and many patterns. The person who is usually not able to sleep is usually tense, insecure and anxious about something. Resentment is another important factor.

A special form of insomnia can occur in pregnancy as well. Paradoxically, one of the first signs of pregnancy is fatigue. At the same time, nocturnal insomnia may strike and is probably associated with hormonal changes that occur within a week or two of fertilization. Drugs and alcohol are also causes of insomnia.
Below are some of the few things you can do yourself to improve your chances of having a good and comfortable night’s rest.

1. Make sure your bedroom is well ventilated and comfortable. It should neither be too warm, nor too cold. The drapes or curtains should also be proper to block any unwanted sunlight or rays from any street light outside the window.
2. Invest in the best mattress you can afford. If you tend to have trouble sleeping, you will never get a good night’s rest on a sagging or lumpy mattress.
3. Try to do something relaxing before you go to bed. For some people, yoga is excellent or taking a short walk. For others, sitting and reading a book, magazine or newspaper in a leisurely manner helps fall asleep. Watching television also works for some people.
4. Make sure that all the dripping taps are turned off and all squeaking doors are closed before you sleep.
5. Wear something soft and casual to bed. Do not wear a constricting night dress.
6. Take a warm drink at bed time, such as warm milk. Some people may take coffee or tea, but if you find it hard to fall asleep after drinking tea or coffee, then avoid it.
7. Have a warm bath, as it works similar to a warm drink.
8. Give yourself a massage before you sleep. Massages are very relaxing and they help you fall asleep. A facial massage or a foot massage works great.

You can also have your own personal relaxation routine by lying in bed and doing the following:

1. Check every part of your body systematically and make a conscious effort to relax any muscles that feel tense and can prevent you to fall asleep.
2. Slow down your breathing by taking one long breath in and then out again where you would normally have taken two.
3. Try to empty your mind of all thoughts. Think about black velvet, it is very comforting.
4. Stretch your body and limbs while in bed, as it helps to relax the body, making you fall asleep.

Should all these things fail and you find yourself lying awake next to a snoring partner, do not lie there and let your resentment bottle up. If insomnia is a chronic problem, you should consult your doctor. Everyone needs sleep and everyone should have sleep. Sleeping pills taken over a short period to re-establish your routine are a necessity for some, but you should stop taking them once old sleeping habits are established. Sleeping pills should never be relied upon as a long-term measure.

Follow these tips and have a good night’s sleep and sweet dreams!