Sleep, being a dynamic process, lets the body and brain undergo essential restoration. Yet in our current fast-paced life, sleep quality and quantity, have taken a backseat. Photograph used for representational purposes only
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Sleep is the oldest and most spoken about physiological activity. Hindu scriptures refer to Kumbakarna, the giant who loved his sleep, while the fairy tales refer to Sleeping Beauty. We have been introduced to the concept of sleep all through our lives. There is no “on and off button” to sleep, but it shapes the very basis of our existence and is important for holistic development for a healthy mind, body and emotions.
The impact of poor sleep on health
Sleep, being a dynamic process, lets the body and brain undergo essential restoration. Yet in our current fast-paced life, sleep quality and quantity, have taken a backseat. On this World Sleep Day, which falls on March 14, 2025, it is crucial to recognise that sleep should be our priority: not a luxury, but a necessity for optimal health, mental clarity and emotional well-being.
Numerous studies have stressed the adverse effects of poor sleep as an increasing risk to almost all diseases starting from diabetes and hypertension to cancer. Another aspect often overlooked is how bad sleep affects mental health, emotional balance and cognition. Good sleep, especially in the night, is critical to having a good day, with better mental resilience, a calmer mindset and enhanced productivity.
How well we sleep determines the quality and productivity of our wakeful time. There is a lot of data available, but the translation to meaningful sleep is where we struggle — insomnias, restless sleep and chronic fatigue are taking over the world like a pandemic. This is further exacerbated by digital overload, stress, poor nutrition and anxiety.
Sleep hygiene and relaxation
The good news is, mindfulness, something from our ancient traditions backed with scientific evidence, is emerging as a powerful aid in fighting the poor sleep dilemma. It is not rocket science, but a non-judgemental practice that has you remain in the present. One of the most common advocated techniques to improve sleep quality is meditation, giving focused attention to breathing and allowing thoughts to reduce and settle into stillness. Integrating simple techniques like guided imagery, body scan and mantra meditation into your sleep routine can help achieve better sleep outcomes. Scientific evidence shows that mindful meditation is even equivalent to sleeping pills, demonstrating a significant reduction in time to fall asleep and improving sleep quality.
Muscle relaxation and yoga techniques
Athletes are taught the importance of warm-ups before any workout. Similarly, our brain can also benefit from a warm-up before a good sleep. This can be achieved using a mindfulness technique called progressive muscle relaxation. In this, the individual systematically tenses and relaxes various muscle groups, enhancing body awareness and fostering relaxation. This method not only prepares the body physically to rest but also reduces mental stress, creating a holistic pathway toward improved sleep.
Gentle yoga, like the child pose, downward dog pose, forward bending, shavasana and breath control can reduce stress and improve the sleep quality. These activate the parasympathetic nervous system, signalling the body that it is time to unwind. Simple breathing techniques like the 4-7-8 breathing technique or alternate breathing technique relaxe the brain, heart and also reduce stress, thus preparing us for a good night’s sleep.
Planned bed time routine
Sleep, when planned well, is a battle half won. This means planning a mindful bedtime routine which can contribute to maintaining good sleep hygiene. Every small act counts if it is done with deliberation and planning. The ritual ideally starts right from the evening, approximately around 5 p.m., by reducing caffeine intake, having an early dinner, minimising exposure to blue light by restricting digital devices, and mild physical activity or gentle yoga, reflective activities or reading to allow the brain to wind down and transition from daytime stress to nighttime relaxation. Sleep hygiene also includes ensuring your bedroom has minimal lights and sounds and an ideal temperature.
This World Sleep Day, let us commit to prioritising sleep. Recognise that sleep isn’t wasted time, but productive time, essential for our mental health, emotional resilience, and physical well-being. Let’s embrace it as an essential part of our self-care routine. The path to restful sleep is within reach. By embracing the practice of mindfulness, let us reclaim restful nights, rejuvenated mornings, and vibrant days ahead.
(Dr. D.C. Mathangi is Head,Department of Mind Body Medicine and Lifestyle Sciences, Faculty of Behavioural and Social Sciences, Sri Ramachandra Institute of Higher Education and Research, Chennai. [email protected])
Published – March 14, 2025 02:23 pm IST