Good Night's Sleep

Everyone needs sleep. Our brain is more responsive to internal stimuli than the external one during sleep. External stimuli like sound and light cause no effect to our responsive system at this moment.

There are two types of sleep :

1) Non-rapid eye movement (NREM)
- deeper stages of sleep
- hard to awakening
2) Rapid eye movement (REM)
- "dream sleep"
- easier to awake

As we know, infants sleep the most. A new born can sleeps between 14 to 16 hours per day. When the baby grows older, eventually the sleeping time reduces. At the age of about 6 months, there will only be an overnight sleep with a nap during the day.

Seniors take longer time to fall asleep and awake more during the night. This could be a cause to insomnia which happened more in this age group of people.

A good sleep is important in order to be alert throughout the day. A person would feel refreshed and able to catch up important things much faster than those without a good sleep during the night.

Long term sleep deprivation will trigger health alarm as it could decreases the quality of life and leads to morbidity and mortality. Common effects are on cardiovascular, respiratory and endocrine function.

Ways to have a good night's sleep

• Establish a consistent, calming bedtime routine. Going to bed and getting up at about same time each day
• Don't take nap during the day. Afternoon nap may keeps you awake at night
• Early dinner helps. Get a light dinner before 7pm
• Don't take coffee or caffeine products after lunch. Caffeine keeps you awake
  
• Have a more comfort and quiet room to sleep in
• Avoid alcohol as its breakdown produces chemicals that stimulate the individual. Snoring may increases as it relaxes the muscles. You only could have a lighter sleep then
• Dark room helps our body in producing melatonin, the hormone that helps us sleep. Avoid sleep with light on
• Don't put mobile phone or electronics gadgets nearby your bed as the electromagnetic fields affect our health and cause sleeping disorder

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