What Is Sleep Hygiene? Know Its Importance From Experts

It is important to understand that to help improve the duration and quality of sleep, we must look at our entire day and not just what is to be done after dinner.

Know all about sleep hygiene

Source : Getty

Sleep is essential to our well-being. Many biological processes take place during sleep. New information entered the brain is stored, and toxic chemicals are removed. Nerve cells communicate and reorganise during this time. Some hormones are released in increased amounts. The body rests, repairs, and prepares for another period of activity. According to Dr. Kushal Banerjee, who is an M.D. (Hom.), MSc (Oxon), at Dr. Kalyan Banerjee’s Clinic, "We are learning that many mental and physical illnesses are linked to irregular or insufficient sleeping habits. Insufficient sleep can cause irritability, memory loss, and a lack of energy. In younger people, it may affect their ability to gain height. Brain function is significantly impacted by sleep."

Why Is Proper Sleep Hygiene Important?

Dr. Kushal Banerjee said, "The National Institute of Neurological Disorders and Stroke of the United Kingdom says that there is no magic number of hours for sleep. While babies may sleep for 16–18 hours, school-age children and teenagers may sleep for about 9.5 hours and most adults need 7-9 hours of sleep. It is very important to understand that any 8 or 9 hours of sleep may not have the same positive effect."

"The brain cycles through different phases of sleep. There may be 3–5 cycles each night, and these cycles are interrupted by shorter sleep. The quality of sleep may be affected if our biological clock is not related in any way to the rising or setting of the sun. We may accumulate what we believe are the requisite hours of sleep, but this will not have the positive effects of longer, unbroken sleep as the process of cycling through different phases of sleep is interrupted. This is another reason why sleeping all through the weekend cannot undo the damage to health caused by poor sleeping habits throughout the week," he added.

How To Maintain Proper Sleep Hygiene?

It is important to understand that to help improve the duration and quality of sleep, we must look at our entire day and not just what is to be done after dinner. Dr. Kushal suggeste the following tips to maintain a proper sleep hygiene.

• Leaving our beds at an early enough time to allow ourselves to exercise and have a meal before we begin our day is important.
• Fixing our snack and mealtimes all through the day is important to ensure that we are hungry at the appropriate dinner time. This, in turn, allows us to get into bed to begin sleeping.
• Caffeinated beverages later in the day affect sleep for a lot of people. Vigorous exercise in the late evening may also energise us to a degree that does not allow sleep immediately after.
• Watching digital devices may affect sleep since it signals to the brain that there is still light. This may adversely affect our circadian rhythm.
• Unwinding with non-digital recreational and calming activities like reading a book, engaging in quiet conversation, meditation, etc. indicates to our brains that sleeping time is approaching.

How Proper Sleep Hygiene Can Help Metabolic Processes In The Body?

Functional Nutritionist Mugdha Pradhan, who is the CEO and Founder of iThrive said, "Circadian rhythm regulation plays a key role in the body’s metabolic functioning- and is very often the missing puzzle piece in many people’s fat loss efforts holding them back. A faulty sleeping pattern can disrupt the body’s natural metabolic cycle."

Ghrelin is the main hormone for hunger signaling and leptin for satiety signaling. Insulin, which is well-known by most people today, is responsible for transporting sugar and nutrients from the blood into the cells. These three hormones, which are modulated by melatonin- the sleep hormone- strongly control our metabolism and our hunger and cravings. Leptin and insulin resistance are the primary mechanistic causes of fat gain and obesity.

In this regard, Mugdha said, "Our circadian rhythm regulation plays a major role in the regulation of these hormones. Getting adequate sleep and practicing proper sleep-wake timings are critical to ensuring proper circadian rhythm regulation. Studies have shown that sleep deprivation drastically disrupts the balance of hormones and neurotransmitters and promotes fat gain by disrupting metabolic function."

Can Yoga Nidra Replace Sleep?

Yoga Nidra, also known as "yogic sleep," is a powerful meditation technique that promotes deep relaxation and conscious awareness. The name "Yoga Nidra" derives from two Sanskrit words: "yoga," which means union, and "nidra," which means sleep. This practice has its roots in ancient texts, such as the Upanishads and the Mahabharata, and is linked to meditation in Shaiva and Buddhist tantras.

Fenil Purohit  who is a Yoga instructor  said, "Yoga Nidra is a deeply relaxing practice that can induce a state of deep relaxation and even sleep. However, it is not a long-term substitute for sleep."

Here are some reasons why Yoga Nidra cannot replace sleep as suggested by Fenil:

• Quality sleep is essential for mental and physical well-being, cellular restoration and repair, skin care, and living a wholesome life. Yoga Nidra is not meant to replace sleep on a regular basis.
• Yoga Nidra can help cure insomnia and disturbed sleep patterns, but it is not a long-term substitute for sleep. Practicing Yoga Nidra on a daily basis will help you sleep throughout the night without any difficulties, but it cannot replace sleep entirely.
• Yoga Nidra can be used in situations like jet lag, working the night shift, or before being awake all night. It can help prevent the loss of cognitive function and the slowing of reflexes.
• Yoga Nidra is a catalyst for a great night's sleep, but it is not a replacement for sleep. It helps individuals reflect on their day and gently disengage from distracting events of their life, facilitating easy entry into deep sleep.

In addition, Fenil also went on to mention who should not practice Yoga Nidra:

Yoga Nidra is a practice that can be done by almost anyone, from children to seniors, and there are no age restrictions or specific health conditions associated with it.

 However, there are a few cases where caution should be exercised or the practice should be avoided:

• Severe depression, trauma, and mental health conditions: Yoga Nidra may bring out deeper trauma and fears of the unknown in individuals with severe depression, trauma, or mental health conditions. In such cases, the practice should be done after proper consultation with a doctor.
• Severe mental illnesses like schizophrenia: Yoga Nidra is not recommended for people with severe mental illnesses like schizophrenia.
• Certain mental health disorders: Some individuals with certain mental health disorders may not do well with the practice of Yoga Nidra, as it involves being left with their own thoughts. In such cases, it is advisable to consult with a healthcare professional before practicing it. 
• People who have difficulty maintaining awareness while relaxing: Yoga Nidra requires maintaining a state of deep relaxation while remaining awake. If an individual finds it challenging to stay awake during relaxation practices, they may struggle with Yoga Nidra.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]