As an Ayurvedic Doctor, I often encounter clients who have poor sleep hygiene, and they don’t even realize how destructive it is to their wellbeing. You can eat all the organic food and workout 7 days a week, but you can’t ignore the importance of sleep, which is an integral part of our physical and mental health.
I, for one, get very emotional if I don’t get a good night’s sleep. The nagging exhaustion and achy bones are another side effect of sleep-deprivation for me. I have read that lack of sleep can cause some people to experience very extreme sadness or anger.
Real Talk
Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Studies show that a good night’s sleep improves learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative. I have written in detail about the benefits of sleep in this article for SEEMA Magazine.
A lack of high-quality sleep means your body has less time to recover during the night. This can also lower your body’s defenses against diseases and medical conditions. Sleep deprivation affects your ability to remember, concentrate, and make good decisions. “During sleep, your body is working to support healthy brain function and maintain your physical health.”
What are the reasons inhibiting good quality sleep?
“Improving the quality of your sleep can also improve your mental health.”
I know people who mindlessly scroll their phone into wee hours of the night and then experience poor quality sleep. Sometimes, it’s the pace of college commitments or the pressures of modern day living or the badgering of work deadlines; other times, it’s the notion that sleep is for weak people that deters many from prioritizing good night’s sleep. But many other factors can interfere with a good night’s sleep—from work stress and family responsibilities to health challenges. Frequent travel and sleep gets impacted. Then there are also reasons like over thinking, intense mind, mind chatter, stress, hormonal fluctuations, sleep disorders like sleep apnea, chronic pain etc. that could be interfering with a good night’s sleep.
What does Western science say about sleep!
Studies show that adults should get seven to eight hours a night for good health. Some people insist that they can get away with four or five hours of sleep. While these so-called “short sleepers” do exist, they are a very small percentage of the population. The rest of the self-identified “short sleepers” are mostly staying alert by drinking coffee or other caffeinated drinks. Not getting enough sleep can raise the risk of health consequences.
Ayurveda’s take on sleep
According to Ayurveda, we can only enjoy an optimal health state of health or ‘Svastha,’ when the ‘Three Pillars of Health’ are in proper balance; food (Ahara), proper sleep (Nidra), and proper management of sexual energy (Bhramacharya).
Too little sleep will vitiate Vata Dosha (think weaker tissues and more injuries) while excessive sleep can aggravate Kapha Dosha (lethargy, fogginess, stagnation, weight gain). It’s not just about the numbers of hours you sleep; the quality of sleep and your sleep schedule also impact whether or not you wake up feeling rested and ready for the day.
Best time to sleep!
Ayurveda teaches us that it’s best to get into bed before 10 pm and wake up before sunrise. Given that 6pm-10pm is Kapha time of the evening, there is a natural dullness induced in the mind and body. Use it to your advantage to wind down and turn inward. Research tells us that sleep in the earlier phases of the night is the most restful and restorative!
Tips for better sleep…
Cultivating a strong evening routine prior to sleep can help establish good sleep hygiene and help manage insomnia. Just 10-15 minutes is enough—be it meditation or reading or foot massage! Mindfulness is another practice that can help enhance the quality of sleep. For example, putting your phone away an hour before you go to bed. Making sure there are no gadgets in your sleep area. Eat your last meal by 7pm, so you have 3 hours to digest it before you get into bed.
“Sleep is the best meditation.” Dalai Lama
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. The information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. Please use the content only in consultation with an appropriate certified medical or healthcare professional.
