Benefits, Types, and Sleep-Promoting Techniques – Ayurvedarian

“Sleep is the single most effective thing we can do to reset our brain and body health each day-Mother Nature’s best effort yet at contra death”–Mathew Walker

Sleep along with hunger are the 02 basic functions essential to all the living beings on this Earth. Hunger results in consumption of nutrients to the living beings and this is extensively studied and practiced. On the other hand, science is still in the process of determining the how, why, what of sleep patterns of various living beings. The basic stimulus is the occurrence of day and night in the Nature. The living beings develop a rhythm known as Circadian Rhythm which forms a systemic form of working to the physical body and mental/neurological faculty as well. If undisturbed everything would be fine for all living things but we super intelligent human beings have almost destroyed the Circadian rhythm of not only self but also the other species living with us. Without high speed technology, vehicles, radiation, ultra bright lights, sounds etc, the natural difference of day and night has started to vary leading to various problems. Along with this self made diet habits and stressors has led to human race suffering further more in the sleep sector. Ayurveda considers sleep as one of the pillars of life and a great importance and explanations are provided for various problems and right balance.

What is Sleep? just closing of eyelids and counting sheep is not sleep. the process of sleep is much more complex. Medically it is defined as an active state of unconsciousness produced by the body when the brain is in a relative state of rest and is reactive primarily to internal stimulus. Science provides different theories on why a beings sleeps and what happens during sleep? Some of the theories include:

1. The Inactivity Theory–a concept which is based on the evolutionary theory-inactivity by means of sleep helps a being remain safe from predators and benefits reproductive function.
2. Energy conservation theory--a theory based on the concept that there is decreased metabolism during sleep thereby the living being can conserve energy both internally and externally & physically no need to hunt.
3. Restorative Theory--one of the most accepted and significant theory – it mentions that sleep is a period wherein the body repairs and rejuvenates the damaged cellular components (depleted through the day). Muscle repair, tissue growth, protein synthesis and release of important hormones are some of the supportive functions for this theory. This theory gives the sleep its name “BEAUTY SLEEP”.
4. Brain Plasticity Theory--says that sleep is necessary for neural reorganization and growth of brain structure especially in infants and children.

These theories explain sleep in different ways but not completely.

What are the different stages of sleep? Generally a healthy individual goes through 04 stages of sleep broken down into 02 categories–Non-Rapid Eye Movement (NREM) & Rapid Eye Movement (REM) stage. Each cycle consisting of 04 stages lasts about 70-100 minutes and through the night at least 3-4 such cycles are experienced. The first 03 stages are NREM stages which are the phases of dozing off and transition to sleep. A person can be easily woken up in these phases (especially 1st & 2 nd stage). In stage 2 the body and mind slow down and goes into sleep or REM stage. Stage 3 is deep sleep stage where brain starts to rest and recovery of cells and thoughts starts. Stage 4 or the REM sleep stage –brain activity comes back to its normal level and so intense dreams, increased breathing and heart rate is seen. But most muscles are in paralyzed state during dreams.

When we are awake and working, we approximately know what is happening inside our body but what happens to our body and brain during Sleep?? Interesting Question Right? Let us just briefly get to know what happens to our body and brain when we sleep–Not fully understood but some major points.

Almost the entire body experiences significant changes during sleep. Even though none of the systems stop functioning, they necessarily slow down as the brain neurons start slowing down and send the same message to the other systems.

Some of the basic changes observed are:

1. Breathing–Breathing cannot stop, but during the NREM stage breathing becomes slower and reaches the lowest rates. Also it is observed that during REM stage breathing speed starts increasing and may become irregular as well.
2. Heart Rate-Just like breathing, heart rate begins to slow down during NREM stages and returns back to normal or even increases during REM sleep stage. Pulse also is always higher when a person wakes up normally or suddenly due to dreams as well.
3. Muscular Activity–Most of the muscles start relaxing during the NREM sleep stage and almost reach a paralyzed stage during REM stage. This is called muscular atonia. The respiratory and eye muscles along with the cardiac muscles are only muscles which do not paralyze. The atonic stage of the muscles makes sure that limbs do not react to the dreams during REM stage of sleep.
4. Brain Activity--Brain & neuron activity definitely needs to continue but they do slows down during the first 03 stages of NREM sleep. Later during the REM stage the brain activity accelerates leading to increased heart rate, respiration and also vivid dreams. REM sleep is supposed to improve cognitive brain functions including memory but NREM sleep facilitates proper brain function when awake.
5. Renal Activity–there is a reduction seen in the renal blood flow, glomerular filtration rate etc which in turn leads to decreased excretion of sodium, potassium, calcium and chloride leading to reduced urine production.
6. Endocrine Activity and Sleep–It has been observed that sleep and circadian rhythm (body’s internal clock) play a very important role in regulation and production of various hormones like:
   • Melatonin–the sleep hormone
   • Growth Hormone–which supports bone and muscle development and metabolism
   • cortisol–part of body’s stress response
   • Leptin, Ghrelin-appetite controlling hormones

So we have seen what happens exactly when we sleep. It is but natural that all these functions will go out of balance, when our sleep is disturbed due to our jobs, lifestyle, stress or illness. Sleep disturbances leads to variation in our breathing cycles and heart beats, circulation as well. This leads to discrepancy in the functioning of the nerves and the brain in whole. This in turn leads to disruption in the other systems of the body. Maintaining healthy sleep habits also has effect on neurobehavioral performance.

Recent research shows that sleep deprivation leads to decrease in immunity of the body leading to increase in inflammatory markers in the body and several hormones become unregulated, imbalanced. Sleep deprivation also leads to disturbed eating habits making them high risk candidates for lifestyle diseases like depression, obesity, hypertension, dyslipidemia and diabetes mellitus.

Sleep deprivation, insomnia and related conditions are on a rise in the recent society because there is a trend of adopting the 24/7 lifestyle ..longer working hours, irregular shifts etc.

In the recent times, sleep deprivation is one of the major reasons for obesity in children and adults irrespective of gender or age. Insomnia, sleep apnea, narcolepsy, somnambulism (sleep walking) are some of the common sleep disorder encountered in our society. Depending upon the cause and the severity of the conditions, each person might required different types and range of treatments and therapies including counselling etc.

Ayurveda, the ancient holistic science of India, has given a great importance to sleep, its process and its disorders. Ayurveda-the science of life believes and advocates that the 05 cosmic elements which form manage and balance the nature also form, manage and balance our bodies. In our bodies the cosmic elements form the doshas (vata, pitta, kapha), the dhatus (various tissues and systems) and malas, manas etc. Ayurveda mentions that a person is said to be healthy only when there is balance of all the doshas, dhatus and malas, along with a pleasant mind and satisfied soul. Only absence of disease is not health.

For maintaining this health in all aspects Ayurveda advocates various regimens, treatments and cleanses. All these are aimed at rebalancing the body, and any imbalances that might have been caused due to our lifestyles. Restful sleep is also one of them.

Sleep of nidra is considered as one of the upastambas or pillars of life according to Ayurveda. Nidra is defined in different ways in the literature like Mandukya upanishad says Nidra is a state where the Atma experiences no dreams or desires (also called supta), Acharya Charaka emphasizes that sleep occurs when sensory and motor organs become inactive and both intellect and soul become fatigued, Acharya Sushruta explains that sleep occurs when Tamas covers hridaya (the seat of chetana). The word ‘Nidra” is derived from the Sanskrit root ‘Nidikutsyaayaam”by addint the suffix ‘ruk’ which means to lie down, rest or sleep. According to Ayurveda when the body and mind gets tired kapha dosha and tamoguna start increase which leads to decrease of vata and pitta doshas and the functions of the body in general. the human body is made up of 03 doshas and even in sleep, all the 03 doshas keep performing their functions but in a different way. Vata dosha which is responsible for movement and nervous system functions generally calms down during sleep thereby relaxing the entire body, mind and systems. Pitta dosha which is responsible for metabolism and transformation, changes its function from digesting food to repairing and rejuvenation of damaged tissues and cells. Kapha dosha which is responsible for stability and nourishment ensures that the body and mind get adequate amount of deep and relaxed sleep. The 03 manogunas satva, rajas and tamas also have similar affects on our sleep.

Balance of the 03 doshas and 03 manogunas ensures that the body gets required amount of relaxed, deep sleep. Some of the benefits of Sukha Nidra (deep sleep ) according to Ayurveda are:

1. Stress Reduction: Nidra activates the parasympathertic nervous sytem, increases kapha and tamoguna leading to complete relaxation of nervous system and reduction of vata dosha.
2. Enhanced concentration and focus–Nidra helps in sharpening the memory and improves concentration and focus. This is again because the vata dosha gets balanced and calmer thereby improving nervous functions.
3. Boosted Immunity-In Ayurveda, immunity or Rogaprathirodhashakti is increased in the body when kapha dosha increases and is balanced. Regular relaxed nidra leads to positive immunity, health and vitality.
4. Balanced Hormones & system-According to Ayurveda the tridoshas perform repairing and rejuvenation actions when the person is in Sukha nidra. This makes sure that all the systems are working fine and hormones, other chemicals are in perfect balance.
5. Improved Mind body Connection & Self Healing–Nidra is a period of healing. Whether in Illness or Wellness, during nidra a superior connection is formed between our mind/brain and the body. Because of the balanced tridoshas, the damaged tissues are rejuvenated, thereby self healing of the body takes place.
6. Emotional Healing & increased Energy levels–During nidra tamoguna takes over, rajo guna and vata dosha calm down. This leads to emotional healing of emotional disturbance. Balancing of the tridoshas and manogunas increases the energy levels after a good night’s sleep.

Ayurveda describes three main types of nidra/sleep namely 1. Tamasika nidra, 2. Rajasika nidra & 3. Saatvika nidra.

Tamasika nidra-is a condition where there is severe increase in kapha dosha and tamoguna leading to excessive sleep and laziness, fatigue when when waking up. Heaviness of body and dullness in mind is also observed.

Rajasika nidra-is a condition associated with agitation, restlessness and active dreaming which is mainly due to imbalances in pitta dosha and rajo guna. Extreme irritability and agitiation, anger are observed when waking up. Falling asleep is also difficult.

Saatvika nidra–characterised with calmness, tranquility, peace, purity brought about by harmony and balance of all the doshas and manogunas expecially vata dosha. This is also known as Sukhanidra which brings about rejuvenation and relaxation of all systems in the body.

Ayurveda advises that everyone should have saatvika nidra in adequate amounts every night. This ensures complete relaxation, rejuvenation and repair of cells, tissues & systems. Ayurveda also mentions and describes Diwaswapna or day sleep/napping. Diwaswapna is advised as good in certain conditions and in certain seasons. Day sleep helps to calm down the body and mind of vata and pitta imbalances. In summer season, for people who are tired due to physical activities, injured, undergoing panchakarma chikitsa, undergone major surgeries etc should have diwaswapna. Daytime sleeps is advised in severe vata imbalance conditions, in people who are emotionally/mentally stressed -this helps in balancing the vitiated doshas thereby restoring health and wellness. Ayurveda also mentions consequences of unwanted Diwaswpana. Especially in kapha dosha vitiated conditions or kaphaja prakriti people or medoja rogas-diwaswpana leads to further vitiation of the doshas leading to increase in symptoms. It also leads to drowsiness, memory loss, obesity, skin diseases, digestive disorders etc.

Anidra, Atinidra, Rajasika nidra, Tamasika nidra are some of the conditions which are resultant of our present day lifestyle food habits and technology. ayurveda being a holistic science, after studying the advantages of sukha nidra, advises the following sleep promoting techniques–

1. Abhyangam, Shirodhara, ShiroAbhyangam and other therapies–application and methodical massage of warm medicated oils on the body and head helps to relax the body and mind, decreases vitiated vata and promotes calmness and sleep.
2. Unction or lepa–Application of ointments or herbal pastes which are cooling and vatahara in nature helps to cool the body and promotes sleep.
3. Bath–Luke warm water bath helps alleviate aches and pains, relaxes the muscles, decreases vitiated vata and promotes sleep.
4. Consuming nutritious food consciously–Kaphakara or foods which increase kapha help in creating a lethargy in the body leading to good sleep. Nutritious fresh food should be consumed regularly with warmth and pleasantness so that our body and systems are satisfied and nourished. Only then pitta and vata will be balanced and kapha can perform its functions properly.
5. Positive Mental States--Stress is unavoidable but taking the office home and stress to your bed is a very bad idea. Practise simple stress relieving techniques like self hypnosis, guided meditation, EFT, Journaling etc and fix a time to stop you digital addiction and office jobs.
6. Aromatherapy & lighting–Your bedroom should be comfortable with soothing wall colors, soothing colored bed sheets, favorable aroma and music if needed. Usage of sugandha dravyas which promote sleep and calmness like sandal, lavender etc are a must. A general soothing background music or personalized audio is also very helpful. comfortable bed, cozy temperature and comfortable clothes are also equally necessary.
7. Ointments & Masks for the Eyes, face & Ears–Cooling eye drops, eye masks, face cooling creams & ear plugs to silence the sounds can also promote good sleep. Darkness and silence are 02 factors which make the body naturally shut down and fall asleep. dim or no lighting with absolute silence, sound proofing if needed is also recommended.
8. Follow a schedule–As much as possible try to sleep at the same time every night. The body gets into a habit when this schedule is practiced and thereby falling into sleep and staying asleep becomes easier.
9. Last but not the least –Ayurveda does suggest that consumption of wine or medicated arista-asavas (alcoholic medications) daily in a small quantity does promote sleep as well. Addiction to this is not suggested and the quantity has to be as prescribed.

As we have seen sleep is a vital element of our life to maintain the health and well being in children, adults or adolescents. Healthy sleep or sukha nidra is essential for cognitive functioning, emotional and mental health, cardiovascular and metabolic health. Studies have shown that adequate quality and quantity of sleep reduces the risk of accidents and injuries caused by sleepiness and fatigue in workplaces or on road etc. Our modern lifestyle and addiction to technology has led to various conditions like short term sleep deprivation, long term sleep restriction, circadian misalignment and untreated sleep disorders which can have profound and detrimental effect on physical health, mental health, mind and public safety. Untreated chronic sleep insufficiency is associated with increased risk of mortality and several epidemics and lifestyle disorders like diabetes, hypertension, obesity, cancer, depression, anxiety etc. Ayurveda has given utmost importance to nidra by considering it as one of the 03 pillars of life. Ayurveda also suggests and advises various regiments, techniques and medicines along with therapies and treatments which promote healthy sukha nidra thereby aiding in health and wellness.

Finally to end I would like to quote few people—

Ralph Maston says “Rest when you’re weary, -Refresh & Renew yourself, your body, your mind, your spirit. Ten get back to work.”

Tom Roth says ” Sleep is an investment in energy you need to be effective tomorrow.”

Charakarcharya in Ayurveda says

निद्रायत्त्त्तम् सुखम् दु:खम् पुष्टि: कार्शम् बलाबलम्।
वृषता कलीबता ज्ञानमज्ञानम् जीवितम् न च​॥

Happiness, misery, nourishment, emaciation, strength, weakness, virility, sterility, knowledge, ignorance, life and death–all these occur depending on the proper or improper sleep.

So Guys Join the Sleep World, Preserve Your Rhythms of Life.