_Get Adequate Sleep_

*Ageing Gracefully*
                      Part XV

            _Get Adequate Sleep_  -
                         -  Some breathing exercise
                            for getting sound sleep.
                           -Sleep as per Body Clock.
                           -   Noble Prize 2017 for                                      research
                             on Biological Clock for
                             importance of getting sleep.
                           

Breathing Exercise for Sound Sleep

Yoga makes us mental and emotionally quiet. It is necessary for a good sleep to have mental peace. Through pranayama, we improve the rhythm of our breath.
The mere 11 minutes of breathing exercises can make our sleep better and more comfortable.

Take 1 to 3 minutes long and deep breath from the stomach.

Then open arms at 60 degrees for next 2 minutes. your palms are spread out.
For next 2 minutes, spread the arms completely. Your wrist should also be flat.
Combine your two palms for 2 minutes.

Now keep your both palms in your lap for next 2 minutes. Remember your both palms should be directing upward. Below the left palm and the right palm on top of it. Both thumbs are touching each other.

This exercise increases the time and quality of sleep, and one sleeps immediately after going to bed.

What is the body clock?

All animals and plants have a built-in circadian rhythm, The brain’s internal circadian clock is also known as the biological clock, body clock, circadian pacemaker, circadian system, circadian oscillator, etc.

The body's "biological clock," or 24-hour cycle (circadian rhythm), can be affected by light or darkness, which can make the body think it is time to sleep or wake up. The 24-hour body clock controls functions such as:
Sleeping and waking.

Body temperature.
The balance of body fluids.
Other body functions, such as when you feel hungry.
When it comes to healthy living, there’s no shortage of competing views on how to fight flab, run faster, sleep sounder and feel happier.

But what if when you exercise — and eat and sleep — is just as important as how?

Mounting evidence suggests that our bodies perform differently at different times of the day. Like all living things, we have an internal clock that affects our hormonal responses, body temperature, heart rate and sleep cycles. It’s determined by something called circadian rhythms, which follow the 24-hour pattern of the Earth’s rotation.

This year Nobel Prize in physiology or medicine was awarded  to three Americans who helped elucidate the rhythm of life, pinpointing some of the biological mechanisms that keep our internal body clocks ticking away.  Their discoveries about the body's daily rhythms, opening up whole new fields of research and raising awareness about the importance of getting proper sleep

 Rishi and Munis since Aadi Kaal (ancient period) in Indian traditions were having the practical knowledge of Biological Clock and accordingly introduced Life Style to be adopted everyone.

According to Ayurveda, our body is completely aligned with the times of day in regards to our vital organs.  Every hour is related to a specific organ(s), and therefore the organ will be at its most powerful energy at its respective times.

In  concluding publication of 'Get Adequate Sleep', under series "AGEING GRACEFULLY" we will come out with Indian system of Biological Clock for Eating,
Working,Sleeping and Waking etc along with guidelines with reasonings on healthy Sleep regime
Thanks

-- Jagmohan Gautam