“Sleep is the best meditation”, Revered Dalai Lama once quoted. Sound sleep and good health are tied together. Sound sleep is important to have a normal biological rhythm. Disturbance in sleep pattern is the most common, initial and important early signs of impending disturbances. Reduced sleeping hours leads to decreased cognitive and decision-making abilities, lower job performances, mood disturbances, burnouts, etc. Chronic sleep deprivation may lead to anxiety, hormonal imbalances, obesity, psychological distress, decreased academic performance, gastritis, even certain cancers etc.
Body as any other sophisticated appliance has specific requirements to perform optimally. Sleep is one of the most crucial needs amongst them. The numbers of factors to be considered are; total sleep time, time of sleep, deep sleep, REM sleep, awake time, in-between wake-ups, in-sleep breathing rate, in-sleep respiratory rate, etc. It is during deep sleep and REM sleep when most of the restoration and repair processes take place.
Incomplete sleep may result in fatigue, exhaustion and other health hazards. A few of the time-tested methods to improve sleep quality is to include daily exercise and to exclude caffeinated products. Tobacco and alcohol produce sedation, the next morning it may give rise to a feeling of being lethargic and hazy. Sound sleep is an entirely different phenomenon that imparts a feeling of freshness and relaxation.
Early birds always get good sleep. Eat a light, less spicy (stimulant) dinner 2-3 hours before sleep. Try avoiding fluid intake 2 hours before bedtime. Limiting the use of electronic gadgets (TV, mobile, tablets, etc.) are a few things that will help to fall asleep faster. Sleeping closer to radio waves (mobiles) is a known health hazard.
Yoga and meditation are boon to good deep sleep. Yoga practices as short as 3 classes per week for 6 months of duration can dramatically improve the quality of sleep, day time dysfunction and even depression among older adults. Sit in Vajrasana (if you can) for a few minutes to aid up your digestive process. Practice diaphragmatic breathing for a few minutes before retiring to bed. Guided meditation, imaginary techniques or Yoga Nidra (progressive muscle relaxation) helps people with trouble falling asleep. Anulom-viloma pranayama (alternate nostril breathing) creates harmony among the left and right lobe of the brain. Create your own sleep signal; for some it may be reading book, sloka listening or chanting, washing hand, feet and face, splashing water to eyes, tooth-brushing, etc.
Another important sleep habit is following regular bed timing. It set the internal clock known as the circadian rhythm. Under influence of the hypothalamus, this clock regulates our sleep and wake cycles. A perfect place to sleep should be a dark or dimly lighted room, with appropriate aeration so that your body cells receive enough amount of oxygen for healing and regeneration processes.
Insomnia has been found closely associated with a higher Body Mass Index (BMI). Asleep of less than 7 hours per day can cause obesity among adults. At least 6-8 hours of sound sleep is necessary for all. Add another 30 minutes afternoon Nap during summer. There is a common misconception that the requirement for sleep decreases with age. In reality, we age (faster) because we stop giving importance to relaxation and sleep. As a result, more and more free radicals are created leading to oxidative stress. Speedier ageing ultimately reduces our life span. Incremental changes in diet, daily routine and sleeping behaviour will be required to reverse the situation.
Naturopathy suggests 5 element based therapies that aids in good sleep through detoxification and relaxation. Massage is not only rejuvenating but also healing in nature. A periodic visit to the wellness centre for a restorative body massage and acupuncture helps in the harmonious flow of vital force within. A simple warm foot bath before bed will ease your sore and stiff leg muscles as well as impart a deeper state of relaxation. It is also found helpful in condition like; migraine, congestion in the chest, abdominal and leg cramps. Evening shower is another wonderful way to maintain personal hygiene and sound sleep.
Dr Braj Bhushan Kumar
