Do Indians Get Enough Sleep? NCERT Solutions | Communicative English for Class 10 PDF Download

Textual Exercises

Introduction 
In groups of 4-5, discuss and make a list of things that, according to you, contribute towards good health and wellness in an individual. 
(a) a balanced diet  
(b) ____________  (   )
(c) ____________  (   )
(d) ____________  (   ) 
(e) ____________  (   ) 
(f) ____________   (   ) 
(g) ____________  (   ) 
(h) ____________  (   ) 
(i) ____________   (   )
(j) ____________   (   ) 
(k) ____________ (   )
 Source- Reader's Digest (August 2006) 
Put a tick against the five most popular choices made by the groups in your class. How many groups included "A good night's sleep" as an important contributor to good health and well-being? 
Ans: Please do it on your own.

A2. Now that you have read a substantial part of the feature article, work with your partner and jot down at least five reasons that, according to you, are mainly responsible for Indians today not getting the desired quota of sleep each night. Share your views with other pairs of students in your class.
Ans: Five reasons responsible for Indians today not getting the desired quota of sleep each night are :

1. worries due to fast pace of life
2. relating to living problems
3. to and fro travel from home and office
4. trying to catch up with time
5. worries about studies, career, peer competition
6. absence of proper and balanced food
7. gap between what mind thinks and what actually is available
8. ambitions without proper props
9. parents discrimination

A3: On the basis of your reading of the article, answer the following questions :
(a) The direct result of lack of sleep is _____.
Ans: The direct result of lack of sleep is ailments and illnesses.

(b) Why is it important for physicians to ‘wake up’ to sleep disorders ? How will it help ?
Ans: Many sleep disorder experts think that lack of sleep is the reason for many ailments. Therefore, it is important for physicians to 'wake up' to sleep disorders so that they can detect illnesses at an early stage.

(c) What do you understand by sleep deficit ? Why does the amount of sleep required to rejuvenate people vary from one person to another?
Ans: According to Dr. Jeffrey Lipsitz, a Canadian expert on sleep disorders, on an average, a healthy adult requires just over eight hours of sleep at night. Joseph De Koninck, a renowned professor of psychology, is of the opinion that if one consistently gets less sleep than one needs, then "a sleep deficit accumulates." The amount of sleep required to rejuvenate people varies from one person to another as there is no fixed number of hours for which humans need to sleep.

(d) Why does the writer refer to the ‘early to bed …’principle ?
Ans: A recent survey conducted in India shows that twenty-nine percent of Indians sleep only after midnight and sixty-one percent sleep for seven hours or less. The survey also arrived at a conclusion that Indians are among the world's earliest risers, with sixty-four percent getting out of bed before 7 a.m. By using this phrase, the writer wants to show that 'early rise' is a good habit only if the principle of 'early to bed' is followed.

A4. Now, write a letter to your school going younger brother or sister who is sleep deprived. Advise him or her to make life style changes to his/her daily schedule in order to get the desired hours of sleep daily.
Work in pairs and follow the CODER (Collect, Organize, Draft, Edit, Review) steps recommended for writing.
Language Tips :
(a) Remember to use the imperative form of sentences mostly.
E.g. “Drink a lot of water and take at least a fifteen minute stroll after dinner on a regular basis.”
(b) For the sake of introducing variety into your writing, use other forms of sentences making statements or asking questions, but consider the possibility of using modals like “should”, “must”, “may”, “might”, etc or using words or expressions that we usually employ when we advise others.
E.g. “You are recommended / advised to ……………… ”
“You ought to…”
“You must not forget to…”
“It is important to…”
Ans:
98-Sector 14A
Rohini, New Delhi
15 September, 20 – 

My dear Anil
I hope everything at your end is fine. I have learnt that you have started being sleep deprived due to various reasons. It is really very sad to know. There may be some valid reasons. However, I am sure if you change your life style, you can remain healthy.
First of all, I would say that sleep deprivation may be called the mother of all diseases. Leaving the reasons behind it aside you must think more of changing your daily routine. For instance, you must go to bed and rise at fixed times. Eat a balanced diet. Avoid junk food, avoid eating street food. Take plenty of water. Dwell more on eating your homemade food. Play for some time in between doing your homework. Don’t view television for I longer hours. Avoid sitting before the computer for hours together and in one posture. Snatch a few minutes in between, if you have to use it, and stretch your body. Avoid the effect of any peer competition. Stop giving a long rope to unrealistic goals.
I am sure if you pursue your goal with a strict regularity you’ll enjoy a sound sleep. You’ll also succeed in your goals.
Yours sincerely

A5. (a) Phrasal verbs are “multi-word verbs”. These verbs consist of a basic verb + another word or words. The other word (s) can be prepositions and/or adverbs that modify or change their meaning. For example ‘give up’ is a phrasal verb that means ‘stop doing’ something, which is very different from ‘give’. In the article that you have just read there are a few phrasal verbs like :
pull off : Manage to do something difficult or tricky/to steer or turn a vehicle off the road
roll down : roll down (something) or roll (something) down : to move (something) down especially by turning handle
head for : to go or cause to go (towards)
woke up : arose from sleep/realized
(b) Find words from the article which mean the same as the following:
(i) compel (para1)
(ii) evade (para 2)
(iii) revitalize (para 6)
(iv) amass ( para 6)
(v) oppose (para 7)
(vi) restate (para 8)

Now look through the unit of Health and Medicine, figure out the phrasal verbs that you come across and list them.
Ans: A few examples of phrasal verbs from this unit are:

1. dead tired
2. pull off
3. cut down
4. eat well
5. sleep well

(b) The meanings of the given words are:
(i) compel (para1): forced
(ii) evade (para 2): elude
(iii) revitalize (para 6): invigorated
(iv) amass ( para 6): couple
(v) oppose (para 7): counter
(vi) restate (para 8): reiterate

A6. Read the concluding part of the article on whether we get enough sleep these days.
1. Sleep is crucial to maintaining one's health. Without it, we increase our susceptibility to an astonishing array of health problems, including heart disease, stroke, diabetes, obesity and depression. 
2. Not sleeping enough can compromise your immune system, says Stanley Coren, noted professor of psychology and author of the very popular book "Sleep Thieves". You eat well and exercise in order to keep your immune system up, Coren goes on to explain, but if you aren't sleeping, you undo all that good work. "The immune system works best when you are sleeping," he says. "That's when your natural killer cells are generated." 
3. Natural killer cells are produced in the bone marrow and found in the blood and lymph fluid. They are part of the body's defence mechanism against viruses, bacteria, even cancer, and they do not work properly in the persons who are sleepdeprived. A study in Turkey revealed that after 24 hours of sleep deprivation, the percentage of natural killer cells in the blood declined by 37 percent. Another study in the USA conducted on 23 boys and men found that one night of partial sleep-deprivation reduced natural-killer-cell activity to 72 percent of normal levels. Though their activity returns to normal when we begin to get proper sleep, the real problem is that a lot of damage might have been done to our bodies when we were sleep-deprived for several nights and our immune system might have left us undefended and susceptible to infection. 
4. It's not just our immune system that gets adversely affected when we cut down on sleep. According to Dr. Michael Sole, a Canadian cardiologist, there is a higher rate of heart failure among people with sleep disorders and sleep disturbances. He goes on to emphasise that there is increased evidence of C-reactive protein, an indicator of heart disease risk, in people suffering from sleep loss. 
5. Researches in various universities all over the world have discovered that chronic sleep loss can reduce the body's ability to regulate hormones and process carbohydrates. In a study at the University of Chicago, the researchers reduced participants' sleep from eight to four hours a night and after less than even a week, they noted changes in the body similar to the effects of early diabetes or advanced aging. Sleep disturbances increase the likelihood of prediabetic state of glucose intolerance and insulin resistance. Both these are also markers for heart ailments. Dietician Ramona Josephson notes that insufficient sleep may affect three hormones that can contribute to obesity. 
6. There's a decrease in leptin, the appetite-suppressing hormone found in our fat tissue, she says. Ghrelin, the hormone controlling hunger pangs increases with lack of sleep causing greater feelings of hunger. Then a sleep-deprived body starts producing more of the stress hormone cortisol, which increases fat storage. Not only do the increased hormones resulting from sleep loss make us eat more, but induces us to quickly or mindlessly make wrong food choices because we feel fatigued and weak. "The less you sleep, the more your chances of obesity," Josephson concludes. 
7. Sleep is important in keeping not only our waistline trim, but also ensuring a balanced brain activity. During sleep, brain neurotransmitters-the chemicals that deliver messages between nerve cells in the brain-are replenished. When we do not sleep well, our brain chemicals deplete which leads to emotional disturbances like depression, anxiety and general feelings of sadness, anger and irritation. 

Ans: 
Concluding Part of the Article
SUMMARY

1. Sleep is very important for one’s health. Without it we can invite health problems, like heart disease, diabetes, obesity and depression.
2. Stanley Coren, noted professor of psychology and author of‘Sleep Thieves’, says that not sleeping enough can affect one’s immune system. He says that the immune system works best when one is sleeping. Then natural killer cells are generated. These are produced in the bone marrow and found in the blood and lymph fluid. They are the part of the body’s defence mechanism against viruses etc, even cancer.
3. In a study conducted in Turkey it was found that after 24 hours of sleep deprivation these natural killer cells declined by 37%. In another study in the U.S.A. this percentage was 72%. This activity returns to normal when we begin to get proper sleep. But sleep deprivation does more damage to our immune system.
4. Dr. Michael Sole, a Canadian cardiologist, says that there is a higher rate of heart failure among people with sleep disorders and sleep disturbances. He emphasises that C-reactive protein is tjie evidence that indicates the heart disease risk.
5. Researches in various universities all over the world have discovered that sleep loss can reduce the body’s ability to regulate hormones etc. In a study at the University of Chicago sleep from eight hours a night was reduced to four hours. They noted changes in bodies. Sleep disturbances disturbed glucose in tolerance and insulin resistance causing heart diseases. Dietician Ramona Josephson notes that insufficient sleep may effect three hormones contributing to obesity. Increased hormones resulting from sleep loss make us eat more.
6. Sleep is important in keeping waistline trim. It also ensures a balanced brain activity. During sleep brain neurotransmitters get replenished. In the absence of sleep these brain chemicals become depleted. This leads to emotional disturbances like depression, anxiety, sadness, anger and irritation.

A7. Find the words from the final part of the above article that you have just finished reading which mean the same as the words or group of words given below.
(a) Vital, very important (para 1): (i) _________
(b) the quality of being prone to or open 
to dangers, like a disease or infection or a weakness (para 1): (ii) _________
(c) a wide range (para 1) : (iii) _________
(d) very badly in a damaging way
(para 4):  (iv) _________
(e) a problem that has persisted for 
quite some time (para 5):  (v) _________
Ans: The meanings of the given words or group of words are:
(a) Vital, very important (para 1): Crucial
(b) the quality of being prone to or open to dangers, like a disease or infection or a weakness (para 1): Susceptibility
(c) a wide range (para1): Array
(d) very badly. in a damaging way (para 4): Adversely
(e) a problem that has persisted for quite some time (para 5): Chronic

A8. Choose the appropriate option to complete the sentences below:
1. Lack of sleep
(a) decreases laziness.
(b) weakens the body’s capacity to combat diseases.
(c) helps youngsters do well in their examinations.
(d) prevents a person from gaining weight.
Ans: (b) weakens the body's capacity to combat diseases.

2. Natural killer cells
(a) make a person look old pretty quickly.
(b) are produced in large numbers when we stay awake.
(c) help us fight viruses and bacteria.
(d) work well even for sleep-deprived people.
Ans: (c) help us fight viruses and bacteria.

3. C-reactive protein
(a) when produced more in the body causes heart failure.
(b) prevents us from having a good night’s sleep.
(c) helps us to sleep peacefully.
(d) assists in destroying natural killer cells.
Ans: (c) helps us to sleep peacefully.

4. If we don’t sleep well,
(a) we may lose our appetite.
(b) we may become very thin.
(c) our brain may stop functioning in a balanced manner.
(d) production of brain chemicals increases.
Ans: (c) our brain might stop functioning in a balanced manner.

A9. Lack of sleep has a direct effect on the production of three hormones and brain neurotransmitters, which in turn have a bearing on our health. Complete the table below to show the above.

Ans: 

A10. You have read about sleep deprivation and the ill effects it has on human beings. There are other work areas where youngsters remain sleep deprived and fall a prey to ill health. Your teacher would read out from page 239 some of the comments made about the business process outsourcing (BPO) sector which is part of the IT-enabled industry and do the activity. 
While you listen, complete the following statements by choosing the right option : 
1. According to the speaker, call centre work is insensitive because_______________. 
i. employees cannot go to the toilets and need to concentrate very hard 
ii. employees are expected to attend to all the calls that come through to them 
iii. it requires unflagging concentration throughout the day with minimum breaks for meals or visits to the toilet 
iv. employees are expected to work on computers all day long 
2. People working at call centers are not allowed to leave their desks because________.
(i) the managers do not want them to waste time smoking
(ii) they have to attend the calls which come in one after the other
(iii) they have to work at their computers all day long
(iv) they are paid very well

3. The targets that have to be met by the call centre employees have been called unrealistic because :
(i) they have to attend to too many calls in one day
(ii) they have to attend to double the calls than call centre workers in other countries
(iii) it is not humanly possible to attend all the calls that come through to them
(iv) the employees fall sick after working at these places

4. Closed circuit cameras have been installed in these offices to monitor
(i) whether the workers are smoking
(ii) whether the workers are resting at their desks
(iii) whether the workers are attending their calls without wasting a minute
(iv) whether the workers are visiting the toilets too often

5. The statistics about the health problems suffered by these people are
(i) 13%-headaches, 3%-eye fatigue, 23% indigestion and constipation
(ii) 3%-headaches, 13%-eye fatigue, 23% indigestion and constipation
(iii) 23%-headaches, 3%-eye fatigue, 13% indigestion and constipation
(iv) 13%-headaches, 13%-eye fatigue, 23% indigestion and constipation

6. That most people are not happy with their jobs in a call centre can be inferred from the fact that:
(i) they are under constant surveillance
(ii) they have to speak incessantly on the telephone
(iii) they have to stare at the computer screen all day long
(iv) they do not stay in the job for more than three years
Ans: 

1. (iii) it requires unflagging concentration throughout the day with minimum breaks for meals or visits to the toilet
2. (ii) they have to attend the calls which come in ‘one after the other
3. (ii) they have to attend to double the calls than call centre workers in other countries
4. (iii) whether the workers are attending their calls without wasting a minute
5. (ii) 3%-headaches, 13%-eye fatigue, 23% indigestion and constipation
6. (iv) they do not stay in the job for more than three years

A11. You have listened to the woes of working in a call centre. There are a number of other jobs which involve health hazards. However, modern advancements and developments in various therapies have improved our living conditions. Given below are different view points. In groups of four, discuss and add to these views :

Ans: Meant for classroom activity. A sample of discussion is given below :

• A : I personally feel that today the pace of life has become very fast. There is a lot of stress and pressure in everybody’s life …………
• B : I agree with A. I see that a student has to cope up with lot of homework, peer competition, meeting parents’ ambitions etc. Don’t you see how students spend a day ? They have become the beasts of burden due to the stress of studies.
• A : Then see the adults ! Do you see cheerfulness and joy on their faces ? Never ! They are always under stress and tension. This takes even small moments of joy from their lives. Worries of life have simply made them mad ………..
• C : I am sorry, I don’t agree with you. They may be stressed but it is their own doing. I think that today men are more comfortable than their ancestors. See the advancement in every field of human activity. However, means of travel, medical facilities, health awareness, availability of medicines, new therapies etc, have increased life expectancy.
• D : I agree with C. People today are more aware about their health. In the past we didn’t have yoga classes in parks etc. Now people are health conscious and do yoga and other physical exercises and eat a balanced diet.
• E : Besides this, laughter therapies are there. We see adults laughing and clapping. These therapies have been found really beneficial for today’s stress and tension. Even absence of stress, you know, helps in keeping good health.
• C : I feel that today human beings are comfortably placed in life than their ancestors. This all is because of scientific and technological advancement in almost every branch of life. Then education has brought a kind of revolution. Old treatises of medicines have been translated. Ayurvedic, Homeopathic and Unani medicines have rendered a great service to human health.
• D : I see that there is no point in being pessimistic. We must live life full and with a positive outlook. We must sleep well, eat well and laugh and laugh. Of course, we mustn’t shun our work as work is worship…