Why sleep is important?

We glorify hard work and We sacrifice sleep to meet deadlines, scroll endlessly just to “relax.” But your body pays the price every single time you compromise your sleep.

While you sleep:

• Your brain forms new memories and removes toxic waste.

• Your heart reduces the stress and starts to recover.

• Your immune system starts working — repairing, defending, recovering.

• Your hormones reset.

• Your metabolism regulates hunger, insulin, and fat storage.

And this is not just “feel good” stuff. Poor sleep increases risk of: - Heart disease - Obesity - Diabetes - High BP - Stroke - Memory loss - Hormonal imbalance - Low immunity

Even a sharp rise in BP and heart rate right after waking up is linked to higher risk of heart attacks and angina (chest pain).

How to improve your sleep quality?

1. Sleep in a well-ventilated room

Your brain needs oxygen to rest well. Poor ventilation = more CO₂ = poor brain recovery. Even if you “sleep,” you’ll wake up tired, mentally foggy, irritable, or sluggish.

Poor oxygen = low brain energy = mood swings + bad memory + lower productivity

2. Maintain proper temperature and humidity

Your body can’t rest if it’s busy managing temperature regulation. Excess sweating or cold shivering at night = disturbed sleep cycles = hormone disruption.

Ideal sleeping temperature:

• With blankets: 16–19°C

• Without blankets: 30–32°C Humidity: 40–60%

3. Eliminate any kind of noise

Even if you think you’re used to the noise (TV, traffic, fan, neighbors) — your brain still registers it.

Disturbed brain = poor deep sleep = poor memory + focus next day Even low-frequency noise affects your brain's sleep architecture (yes, even a TV in background).

4. Sleep, Memory & Focus

Sleep is directly linked with learning, memory creation, and mental performance.

Poor sleep reduces the ability to focus, Slower reaction time, Difficulty remembering things and Poor decision-making

That’s why sleep-deprived people make more mistakes at work, in exams, and even while driving.

5. Eliminate all sources of light (TV, mobile, digital clock)

Even small amounts of light can block melatonin, your sleep hormone. Exposure to light at night = confused body clock = poor sleep quality.

Just 10 lux (as little as 1/10th brightness of your tube light) can reduce melatonin production significantly.

6. Avoid EMF (Wi-Fi, phones, Bluetooth devices near bed)

Phones under the pillow, Wi-Fi routers in the room, or smart watches disturb melatonin production.

These EMFs alter sleep patterns, reduce REM sleep, and even trigger cortisol spikes (stress hormone).

Switch Wi-Fi OFF and keep phone on Airplane Mode while sleeping.

7. Avoid eating before sleep, especially alcohol and sugar

• Eating late = poor digestion = disturbed sleep

• Sugar & alcohol spike blood sugar, then crash → wakes you up mid-sleep

• Alcohol knocks you out faster, but destroys deep sleep and REM phases.

8. Sleep & Metabolism: Why Night Owls Gain Fat

• Late-night eating disturbs your liver clock, which regulates fat digestion.

• Lack of sleep = ↑ Ghrelin (hunger hormone) ↓ Leptin (fullness hormone) ↓ Insulin sensitivity ↑ Junk cravings ↓ Physical activity

Long-term = Metabolic Syndrome, Obesity, and Insulin Resistance No diet works if your sleep is broken.

9. Role of Nutrition in Deep Sleep

Certain nutrients fuel melatonin production and calm the nervous system:

• Magnesium – Brain relaxer → Pumpkin seeds, spinach, almonds

• Zinc – Nervous system support → Tofu, legumes, cashews

• Vitamin B6 & B12 – Needed for serotonin → Bananas, dals, whole grains

• Calcium – Helps convert tryptophan to melatonin → Milk, sesame seeds, ragi

• L-Tryptophan – Builds serotonin/melatonin → Spirulina, walnuts, soya

🕖 Last meal should be 3–4 hours before sleep. ❌ Avoid caffeine, spicy food, sugar at night.

10. Watch your medicines

Some medications interfere with sleep:

• Antidepressants

• Antibiotics

• Asthma drugs

• Cough syrups

• BP and heart medicines

These may suppress REM sleep or alter brain chemicals.

11. Sleep & Immunity

Your immune system recharges while you sleep. Specific immune cells increase activity during sleep to fight viruses, inflammation, and bacteria.

Poor sleep = frequent cold, sore throat, low recovery from exercise or illness.

12.  Respiratory Conditions Worsen at Night

If you have asthma or COPD, your symptoms worsen in early morning sleep hours.

Why? Because breathing rate and depth naturally reduce at night. This can cause oxygen dips, triggering coughing, breathlessness, or disturbed sleep.

Solution? Ventilate room, elevate head, and consult doctor for sleep-compatible treatment.

13. Exercise — but at the right time

Just 20–30 mins of daily activity can improve deep sleep and REM quality.

Daytime workouts improve blood flow, oxygen use, and reduce cortisol  Evening gentle yoga/stretching activates the parasympathetic system

Avoid intense workouts post 7 PM — they may raise body temp & alertness.

14. Bedtime Exercises to Enhance Sleep

Do these 30–60 mins before bed:

• Legs up on wall pose

• Child’s Pose (Bal asana)

• Seated forward fold

• Box breathing: Inhale 4s – Hold 4s – Exhale 4s – Hold 4s

End with light massage (scalp, feet, legs) or gratitude journaling.

15. Calm your mind

Sleep won’t come if your mind is playing highlight reels of the day. Worry, guilt, anxiety, screen stimulation → all delay deep sleep.

Fix this:

• Journal your thoughts

• Pray or meditate

• Talk to someone

• Read (physical book)

• Play soft calming music

16. Build a sleep ritual

Train your brain to associate specific actions with sleep:

• Warm bath or foot soak

• Dim lights post 8 PM

• Turn off screens 1 hour before bed

• Light walk or stretching

• Breathing exercises

• Massage or oiling

Consistency = better sleep quality

17. Mattress & Pillow — Personal choice

There’s no perfect bed. What matters: You wake up pain-free, well-rested, and calm.

Too soft can cause back pain Too hard can cause shoulder/hip pain so you need to find your balance.

From next time your boss wants you to complete the deadline by compromising your sleep, ask them to pay your hospital bills in advance.