Sleep
निद्रा यत्रा भवेत् शान्तिः, यत्रा सुखं समृद्धता।
(Nidrā yatrā bhavet śāntiḥ, yatrā sukhaṁ samṛddhatā)
Translation: “Sleep is where peace and prosperity reside.”
There has been a considerable amount of recent debate regarding the necessary amount of sleep for the human body. Various answers exist, with the majority suggesting 7–8 hours, some proposing 5–6 hours, and others suggesting 8 hours or more.
However, it is crucial to recognise that individual differences can play a significant role. For instance, while some individuals feel rejuvenated after just 6 hours of sleep, others may struggle with mental clarity even after 8 hours of rest. Lifestyle factors such as stress, diet, exercise, and the nature of one’s work can also complicate the equation.
For the sake of simplicity, let’s focus on the “most” people. According to scientific consensus, a good night’s sleep usually requires 8 hours. This duration is associated with proper rest, effective healing, strengthened immunity, and reduced mental fog. It’s worth noting that sleep serves more purposes than mere rest.
Drawing from my experience as a remote software engineer, I exert minimal physical effort but undergo substantial mental strain daily. My diet is fairly average, and I engage in regular but moderate exercise, primarily walking. I have found that getting a full 8 hours of sleep is imperative. Anything less leaves me irritable and mentally unfocused. While I can’t be certain of the effects of sleeping more than 8 hours due to a busy schedule, I can confidently say that insufficient sleep (less than 8 hours) has detrimental effects.
Since my college days, I’ve disciplined myself to sleep exclusively at night, avoiding naps or afternoon slumbers, as they tend to result in headaches and disrupt my entire day. Thus, I strive for a continuous 8-hour sleep during the night.
Now, let’s explore some strategies I’ve discovered to enhance sleep quality:
1. Align your sleep schedule with your Circadian Rhythm — aim to sleep between sunset and sunrise only.
2. Create a cooler sleep environment.
3. Refresh your limbs with cold water before retiring for the night.
4. Consider drinking warm milk before bedtime.
5. Consume at least 0.5 litres of water before sleeping.
6. Engage in full-body light stretching before going to bed.
7. Avoid screens for at least an hour before sleep.
8. Opt for reading a physical book to aid sleep, avoiding E-Books or Kindles.
9. Employ white noise, instrumental music, or sounds without bass or lyrics — I personally use Alexa with a timed shutdown of 1–2 hours.
Additionally, I’ve realised a few more key aspects of sleep:
- Waking up early isn’t as challenging as going to bed early. To achieve the desired waking time of 6 AM, it’s vital to adjust your biological cycle gradually, aiming to sleep by 10 PM.
- Instant sleep isn’t feasible unless exhaustion is extreme. To achieve a 10 PM sleep, aim to be in bed by 9 PM, having dinner before 8 PM.
- Opt for a light dinner with minimal sugars to avoid spiking insulin levels. Focus on complex carbs and fibre to prevent midnight hunger pangs.
- Essential oils, particularly lavender, from an oil dispenser can be beneficial.
- Physical exercise is pivotal; mental fatigue alone can make falling asleep difficult.
- Worrying about future events can disrupt sleep. Try to redirect your thoughts and consider breathing exercises like Box Breathing.
Feel free to implement these changes and observe the impact for yourself. Tracking your sleep patterns using a fitness tracker or smartwatch could provide valuable insights.
सुखस्य सन्दर्भः सुखवशगतिः सुखचित्तस्य प्रत्ययो वायुः।
(Sukhasya sandarbhaḥ sukha-vaśa-gatiḥ sukha-cittasya pratyayo vāyuḥ) Translation: “Sleep is the connection to happiness, the pathway to contentment, and the manifestation of a serene mind.”
