Why Healthy Sleep Is Important for Overall Health? The Role of Quality Sleep in Modern Life
ABSTRACT
Sleep is one of the essential requirements of the body. It helps our body to rest and repair itself. At least 7 to 8 hours of sleep every day may regularize hormone function and be helpful in weight management. Modern science and traditional systems like Ayurveda equally emphasize that sleep is vital for physical and mental restoration. In charaka sambhita, vowing to the importance of sleep, Nidra (sleep) is considered among the Triyopastambhas (three pillars of life). In today’s fast paced world, where screen exposure, stress and irregular sleeping routines make it a difficult situation to struggle for a proper amount of sleep daily. This article discusses the benefits of healthy sleep, the diseases associated with sleep disturbances, and provides appropriate lifestyle and therapeutic measures as mentioned in ayurveda to overcome them.
INTRODUCTION
Sleep is essential for physical repair and restoration, cognitive function, and emotional stability. Quality sleep can improve memory, concentration and functional and structural productivity of the body by supporting heart health, mental stability, hormonal functions and emotional status. Sleep disturbance is one of the most common problems in the present era, affecting all age groups. Irregular daily routine, improper food habits, over use of screen like on laptops, mobiles, T.V., etc., and lack of physical activity, stress are the major contributors to the inadequate sleep. Nidra (sleep) is described in Ayurveda as an essential physiological state required for the structural and functional correction by rejuvenating the mind and body. While the World Health Organization (W.H.O.) has not published a single numerical sleep duration guideline for healthy adults, at least 7 to 8 hours of quality sleep is recommended for the overall wellbeing in adults.
THE IMPORTANCE OF SLEEP FOR OVERALL HEALTH
Adequate sleep is going to benefit the overall health in many ways, let’s study how:
- Physical restoration: Sleep promotes healing and cellular regeneration. During sleep the body repairs tissues, strengthens immunity, helps fight infection, and balances hormones. Poor sleep weakens immunity and increases the risk of chronic illness.
- Mental health and cognitive function: Adequate sleep enhances memory, concentration and emotional stability. Reduces the risk of anxiety and depression. Enhances decision making ability. Supports long term brain health.
- Metabolic balance: Healthy sleep will regulate appetite and maintain hormone levels. Adequate sleep regulates glucose metabolism and insulin sensitivity. Prevents obesity by balancing hunger hormones (ghrelin and leptin).
- Cardiovascular health: Adequate sleep regulates blood pressure. During sleep blood pressure naturally decreases (nocturnal dipping). Sleep stabilizes the heart rate. Hence reduces the risk of heart diseases.
AYURVEDA PERSPECTIVE ON SLEEP
In one of the reliable ancient texts of Ayurveda – Charaka Samhita, sleep (Nidra) is considered as one among the Triopustambhas (three pillars of life) along with Ahara (diet) and Brahmacharya (Celibacy).
According to Charaka Samhita Sutrastana Chapter 21/36-38
निद्रायत्तं सुखं दुःखं पुष्टिः कार्यं बलाबलम् । वृषता क्लैब्यता ज्ञानमज्ञानं जीवितं न च ॥३६॥
अकालश्चातिमश्रंश्च न च निद्रा निषेविता । सुखायुषी पराकुर्यात् कालरात्रिरिवापरा ॥३७॥
सेवे युक्ता पुनर्युक्ते निद्रा देहे सुखायुषा । पुष्टिं योगिनि सिद्धिं च सत्यां बुद्धिं बलं तथा ॥३८॥
Verse Meaning: The adequate sleep promotes Sukha (physical and mental happiness), promotes shareera Pushti (nourishes the body), enhances Bala (strength), improves Vrishata (fertility), improved perception by Gyana Indriya (sense organs) and provides Jeevana (longevity). Sleeping during prohibited time (day time), sleeping excessively, or completely abandoning sleep (poor practice), sleep of this kind not going to give any happiness, but rather is like kala-ratri (ill-fated night). Conversely, when sleep is balanced and taken correctly, it nourishes the body and mind, bringing health and wisdom to a person just as spiritual success comes to a dedicated yogi.
Cause of Nidranasha (disturbance of normal sleep): Nidranasha (disturbance of normal sleep) is mainly caused by the aggravation of vata and pitta dosha. Furthermore the Ayurveda describes that the excessive physical and mental stress, fatigue, fear, anger, excessive worry leads to insomnia i.e. disturbed sleep or loss of sleep. Suppression of natural urges, or irregular bowel habits and irregular daily routine, intake of spicy, dry and very light food will also lead to loss of sleep. The nidranasha (disturbed sleep) causes fatigue, restlessness, anxiety, reduced immunity, poor memory and concentration. Prolonged conditions of disturbed sleep leads to chronic conditions and are difficult to manage and may further provoke any present illness in the body.
HERBS MENTIONED IN AYURVEDA FOR SLEEP DISORDERS
There are many wonderful herbs mentioned in ayurveda classical texts which are having a beneficial effect on the brain and nervous system to induce good sleep.
- Medhya Rasayana explained in Charaka Samhita chikista stana (Chapter no. 1 / Verse No. 3), is a group of 4 excellent rejuvenating herbs which are having their action on the nervous system, enhancing the intellect, improving the memory and cognition, reduce the stress and calm the mind, and in turn induce good sleep. Those 4 herbs are Mandukaparni (Centella asiatica), Yastimadhu (Glycyrrhiza glabra), Guduchi (Tinospora cordifloria), Shankhapushpi (Convolvulus pluricaulis). These herbs can be used in single herb or in multi herb formulations.
- Sharangadhara Samhita written during 13th century A.D. includes Swarasa kalpana chapter in its madyama khanda, mentions about the herbs Bramhi (Bacopa Monnieri), Kushmanda (Benincasa hispida), Shankapushpi (Convolvulus pluricaulis) and Vacha (Acorus calamus), etc. They help in calming the mind and inducing good sleep.
- Tagara (Valeriana wallichii) is a very effective herb for insomnia, anxiety and acts as a sedative, is mentioned in Ayurveda lexicon of medieval period- Kaiyadeva Nighantu (Aushadhi varga) as useful for many mental disorders.
WHY SLEEP IS CRUCIAL IN THE MODERN LIFE
- Modern life, though technologically advanced and convenient, has led to several negative impacts on human health due to unhealthy habits and environmental changes.
- Increased machinery and gadget invention has led to the dependency of humans on screens and virtual communication, which leads to sleep disturbances and over use of social media by all generation of people has made the sleep patterns not only disturbed but also reduced in quality and quantity.
- The working patterns also have changed leading to irregular sleep schedules especially for those doing night shifts.
- Excessive screen time is affecting natural sleep cycles.
- Nutritional deficiencies, intake of fast food, irregular meal timings, high levels of stress at working environment, lack of physical exercise altogether increased the cases of insomnia (loss of sleep).
- While modern life offers comfort and efficiency, it also predisposes individuals to various health issues.
- Adopting a balanced lifestyle with proper diet, exercise along with healthy sleep is essential to counteract these ill effects.
IMPACT OF DISTURBED SLEEP ON HEALTH
A scientific statement from American Heart Association indicates that there is a link between sleep disturbances and adverse brain health leading to cerebrovascular diseases to cognitive outcomes, including development of Alzheimer disease. Some studies revealed that there is 55.3% increased use of portable electronic devices after COVID-19 pandemic. The reported consequences of this include eye strain, cervical and lumbar issues and computer vision syndrome. Prolonged screen time significantly affects visual and postural health among children. According to the American Academy of Sleep Medicine and Sleep Research society, sleep is a biological process essential for optimal health. It plays a critical role in brain functioning and systemic physiology including metabolism, hormonal regulation, functioning of immune and cardiovascular systems. There are short term and long-term consequences of inadequate sleep on health.
Short term consequences of bad sleep includes:
- Increased stress responsivity
- Mood disorders
- Memory and performance deficits
- Behavioral problems in children
Long term impacts include:
- Hypertension
- Dyslipidemia
- Cardiovascular diseases
- Weight related issues (gain or loss)
- Diabetes
LIFESTYLE TIPS FOR HEALTHY SLEEP
- Follow daily routine of sleep: Sleep early around 10 pm & wake up before sunrise.
- Reduce screen exposure: Avoid screen time at least 1 hour before bed time to maintain melatonin level (sleep hormone).
- Light dinner: Eat easily digestible food avoid heavy, oily, spicy meals at night.
- Create sleep rituals: Warm water bath may be helpful, gentle music or meditation or reading calming texts before sleep.
- Abyanga (oil massage): Regular oil massage especially on head and feet will calm the nervous system.
- Meditation and Yoga: Regular practice of pranayama and yoga and even the daily exercise routine will relax the mind. Some asanas like Balasana (child’s pose), Shavasana (corpse pose) and paschimottasana (seated forward fold) before bed time may be beneficial.
- For night shift workers: Maintain a fixed sleep schedule, same time, 6-8 hrs. create a dark environment. Avoid caffeine 4-6 hrs before bed time.
CLASSICAL AYURVEDA REMEDIES AND THERAPIES FOR BETTER SLEEP
Treatment of Anidra (Insomnia) is mentioned in Charaka samhita sutrastan 21 chapter as follows:
अश्रुतोत्सादं स्नानं ग्राम्यानूपोदका रसाः । शाल्यन्नं महिषी क्षीरं स्नेहो मूर्ध्नः सुखं ॥५२॥
मनोनुगुणा गन्धाः शब्दाः संवाहनानि च । चक्षुषोस्तर्पणं लेपः शिरसो वदनस्य च ॥५३॥
स्वभावो रमणं वेशः सुखं कालस्तथोज्ज्वलः ।आनयन्त्यरिचित्रं प्रज्ञा या निमित्ततः ॥५४॥
Verse Meaning: Including Abhyanga (oil massage), Utsadana (scrub), Snana (bath), meat soups, rice, curd, milk, oil, mild alcoholic beverages, and all other substances that are pleasing to the mind, use of pleasing scents, sounds, and massage, Netra-tarpana (eye nourishing therapies), application of herbal pastes on head and face, sleeping on a comfortable bed, living in a comfortable house or surrounding. By all these measures, one can restore the lost sleep.
Some Panchakarma therapies are also effective in gaining back the disturbed sleep like:
- Shirodhara: A continuous stream of medicated oil poured on the forehead helps calm the mind and reduces stress.
- Abyanga: Full body massage with medicated oil reduces Vata dosha and promotes relaxation. Shiro-abyanga (head massage) and Padabyanga (foot massage) with medicated oil made out of herbs helpful in sleep loss are particularly beneficial.
- Nasya Therapy: Administration of medicated oils through the nose improves brain function and sleep quality.
- Takradhara:Controlled pouring of medicated butter milk processed with sleep inducing herbs is beneficial in pitta related sleep disorders.
- Akshi-tarpana: Medicated oil pooling on eyes is helpful in managing the eye strain and helps in sleep restoration.
SIMPLE HOME REMEDIES FOR INDUCING GOOD SLEEP
- Warm milk at bed time with a pinch of nutmeg.
- Soak 1 tsp poppy seeds, crush them to make paste and eat.
- Foot massage with sesame oil before bed time
- Drinking calming herbal teas such as chamomile tea, lavender tea, etc.
HERBAL REMEDIES BY PLANET AYURVEDA FOR INDUCING GOOD SLEEP
Planet Ayurveda is a renowned Ayurveda brand, serving world wide with its ancient wisdom of Ayurveda dedicated to promote natural and holistic healing through authentic herbal formulations prepared as per Ayurveda principles, and globally certified products. Planet Ayurveda offers natural solutions to insomnia, disturbed sleep, poor sleep and sleep related issues through its trusted pack of Ayurvedic Remedies with the name Insomnia care pack. It is the effective combination of various herbal formulations designed carefully for supportive care in insomnia. Contains all herbal and natural ingredients derived from medicinal plants which are very much helpful in tackling the sleep disorders naturally. The pack contains following Ayurvedic Remedies:
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- Sleep naturals
- Arjun tea
- Indian Valeriana
- Drakshasav
- Neuro Plan Syrup
PRODUCT DESCRIPTION
1 Sleep naturals
Sleep Natural capsules are polyherbal capsule formulations prepared by Planet Ayurveda. This contains ingredients such as Ashwagandha (Withania somnifera), Tagara (Valeriana wallichi), Jatamansi (Nordostachys jatamansi), etc. These herbs are basically acting on the nervous system and are responsible for calming the nerves, reducing stress, soothing the mind and nourishing the brain. They enhance the secretion of melatonin which is responsible for the good sleep wake cycle.
Dosage: 2 capsules at bed time with warm water, after meals.
2 Arjun Tea
Arjun Tea by Planet Ayurveda is a herbal tea including 5 wonderful herbs. The ingredients are Arjuna (Terminalia arjuna) along with Punarnava (Boerhavia diffusa), Dalchini (Cinnamomum zeylanicum), etc. Collectively these herbs help in inducing good sleep by promoting overall relaxation of the body and mind. Together, these herbs support healthy heart function, improve circulation, enhance digestion, and reduce physical discomfort and restlessness. Their combined action helps in calming the nervous system, relieving stress and heaviness, and maintaining metabolic balance, which creates a soothing internal environment that supports natural, restful, and uninterrupted sleep.
Dosage: 1 cup once a day.
3 Indian Valeriana
Indian Valeriana capsules are single herbal capsule formulations prepared by Planet Ayurveda using standardized extract of herb Tagara (Indian valeriana). The root extract of Indiana Valeriana is very supportive in inducing good sleep. It is a natural sedative and acts as a nervine tonic significant in initiating sleep and improving sleep duration. It improves the quality of sleep and helps to restore the body’s natural circadian rhythm. It supports mental health by calming overactive brain activity.
Dosage: 1 capsule twice daily with warm water after meals.
4 Drakshasav
Drakshasav is prepared by Planet Ayurveda as per classical Ayurvedic methods. It is a multi-herb liquid formulation containing Munakka (Vitis vinifera), Javitri (Myristica fragrance), Jayaphal (Myristica Fragrance) etc. It is a good digestive aid that supports overall health improvement and helps the body to revitalize by boosting energy, which is beneficial in insomnia. Hence, it helps relieve stress and calms the mind, thereby promoting better sleep. It also increases the absorption of the other herbal formulations taken along, enhancing their effectiveness in managing insomnia.
Dosage: 2 tsp twice daily after meals with equal quantity of lukewarm water.
5 Neuro plan syrup
Neuro Plan Syrup is one of the herbal syrups formulated by Planet Ayurveda. It is formulated using herbs like Bramhi (Bacopa monnieri), Mandukparni (Centella asiatica), Shankhapushpi (Convolvulus pluricaulis), Jyotishmati (Celastrus peniculata) etc. These herbs collectively help in calming the nervous system, reducing mental stress, and promoting relaxation of the mind. Their combined action supports better brain function, relieves anxiety and restlessness, and helps regulate sleep patterns. By nourishing the nervous system and improving mental clarity, this formulation helps in inducing natural sleep and improving the quality and duration of sleep in individuals suffering from insomnia.
Dosage: 2 tsp twice a day after meals, with plain water.
CONCLUSION
Sleep is a fundamental necessity. In modern life, where stress and lifestyle disorders are increasing, maintaining healthy sleep is essential for physical, mental, and emotional well-being. Ayurveda emphasizes that the implementation of better sleep habits, lifestyle changes, classical therapies, and natural remedies to overcome issues related to sleep not only bestows optimal health but also prevents diseases in the long term.
