Don't Lose Sleep Over Your Sleep

If you boast that in your life you always went to bed at the same time every night and woke up at the same time the next morning, it only indicates that you never fell in love, you were never driven by the thought to change the world, you never read a good book, your soul was never charmed by a starlit sky, and you never opened your window to the sobs of the homeless family across the street...

Why do we sleep?

(i) It is during sound sleep that the body performs various maintenance functions such as the repair and growth of cells (fitness enthusiasts may pay special attention to this), clearance of unnecessary garbage by brain, etc.

(ii) Sleep temporarily takes us away from a world that is so boring and intolerable. If the world were different, we wouldn't imagine paradise in our religious and political texts! (Sadly, by creating paradise, we inadvertently made something more boring and intolerable...!)

(iii) Occasional sleep deprivation may be unavoidable. However, a long term sleep-debt may contribute to a weakened immune system, increased risk of obesity, heart disease, diabetes, high blood pressure, lack of concentration, anxiety, irritability, etc.

Sleeping while driving is a major contributor to road traffic accidents all over the world.

(iv) Can we train our body to feel refreshed with fewer hours of sleep? Probably, No! You learn to manage with less sleep just as a poor person learns to manage with fewer resources. 

No wonder most of us go through life half-asleep!

It has been found that those who can really manage with shorter sleep durations without any harmful effects may, in fact, be genetic freaks. The yogis with their years of Sadhna, are able to sustain on less food and sleep. 

How much sleep do you really need?

• National Sleep Foundation (NSF), based on the correlation of health with sleep, recommends a range of sleep duration for different age groups from infants to older adults. For adults a range of 7-9 hours has been recommended.

• A UCLA team studied the sleep habits of three tribes, viz., Hadza of Tanzania, Kalahari San of Namibia and Tsimane of Bolivia. These tribes are amongst the last hunter-gatherers in the world. Surprisingly, the study (published in 2015) found that their sleep duration was between 5.7-7.1 hr.

• Einstein reportedly slept for 10 hours every day.

• Don't get confused. The best way to know how many hours of sleep you normally need is to go to sleep when you are tired and wake up when refreshed (without an alarm).

• Remember, the depth of sleep is as important as its length. 

Be natural

'Follow the circadian rhythm'  is a romantic notion, much like Plato's concept of an ideal state, and a rare luxury for the modern man.

Circadian rhythm (Latin - 'circa diem' - around a day) simply means going to sleep when the light disappears and waking up when light appears. It may not serve you well if you are a night shift worker. 

Be natural to your nature of work and responsibilities.

Tips for good sleep

You require only 3 things for a good  sleep:

1. Clear conscience

2. Tired limbs

3. Bed without bugs

When to consult your doctor

When you have any of the following symptoms for quite some time:

• Sleeping at work

• Waking up unrefreshed

• Uneasiness in breathing during

 sleep

• Difficulty in falling asleep or staying asleep 

• Irritability and anxiety without any obvious reasons

Common dos and don'ts for good sleep

• Exercise every day but avoid heavy exercise close to bedtime.

• Avoid caffeine at least 6-8 hours before your bedtime.

• Try power naps but keep them short (20-30 minutes)

• Keep your bedroom and brain cool.

• Thomas Edison slept for 4 hours every day and invented the light bulb for you; thank him, switch off the light bulb and sleep for 7-8 hours.

• Blue light emitted from electronic items suppresses melatonin hormone in your body. It is a hormone that makes you feel sleepy. 

Therefore, unless something is urgent*, avoid using your laptop, mobile, TV, etc. at least one hour before bedtime. 

[*A task is urgent only when by not immediately attending it you risk your or someone else's life, job or reputation.]

• Don't take your worries to your bed.

• Avoid heavy meals, alcohol, nicotine before bedtime.

• Don't go to bed hungry.

• If you can't fall asleep within 10-15 minutes do some other work until you feel sleepy.

• Avoid all self- help books and speakers who say that you are wasting one-third of your life on your sleep; try to follow them and you will end up wasting two-thirds of your life...!


Go to your friend before you go to a somnologist

Your friend may tell you:

• Call me, I am always available to listen to your worries. (Your friends always love to know about your miseries -  sometimes to help you and sometimes to entertain themselves!)

• Tell your teacher you are being overwhelmed by the homework. 

• Tell your boss that his deadlines are killing you. 

•  Take your husband to a good doctor; his loud snoring may indicate some serious underlying disease. 

Toiling, -rejoicing, -sorrowing,

Onward through life he goes;

Each morning sees some task begin,

Each evening sees it close;

Something attempted, something done,

Has earned a night's repose.

The Village Blacksmith 

H W Longfellow 

Medical disclaimer - The blog content is provided for general educational purpose only. It does not substitute professional medical advice. Reader is advised to consult his doctor before starting any fitness program to avoid any health risks.

Shyam Chaturvedi

shyamfitnessfundamentals@gmail.com