Ayurvedamagazine

Category: Sleep Health

  • Physical activities, good sleep likely to lower dementia risk, says study

    Risk of dementia can be lowered through
    movement, adequate sleep, physical activity. The less sedentary the lesser the
    risk, according to a study.

    Dementia is a main cause of death in older
    people. Around 55 million people worldwide live with it. By 2050, the number is
    likely to soar, mostly in poorer countries. Caring for dementia is very costly
    for families and society, so it’s important to find health problems that can be
    prevented to lower the risk.

    A report published in PLOS One shows
    that habits such as regular physical activity, good sleep, and less sitting may
    lower the risk of dementia. Identifying preventable risk factors is crucial.

    Physical
    activity     has long been linked to better brain health.
    Exercise reduces inflammation, improves heart health, and boosts blood flow to
    the brain. It also increases protective molecules like brain-derived
    neurotrophic factor (BDNF). In this review of 49 studies, about half showed
    significant benefits, and pooled data suggested a 25% lower dementia risk among
    active adults over 50. The 2024 Lancet Commission estimated that 2% of
    new dementia cases could be tied to low activity in midlife.

    Sedentary
    behavior    , such as sitting for long hours, is linked to
    higher cardiovascular and metabolic risks. Only three studies were included,
    but they found dementia risk was 27% higher in people sitting eight or more
    hours daily compared to those sitting less.

    Sleep plays a key role too. Both short sleep (less than 7 hours) and long
    sleep (more than 8 hours) were linked to higher dementia risk—18% and 28%
    respectively. Too little sleep may impair the brain’s waste-clearing system,
    while long sleep may worsen chronic conditions or signal early disease.

    The study was based on large, diverse
    populations and long follow-up periods, which improve reliability. However,
    limitations exist: many studies relied on self-reported behaviours, showed
    variability in results, and carried risks of bias. Reverse causation—where
    early dementia symptoms affect lifestyle—remains possible.

    Overall, the findings suggest that adults
    who stay active, avoid long sitting, and sleep 7 to 8 hours nightly may reduce
    their dementia risk. These behaviours are interconnected and influenced by
    other health conditions, making their combined effects complex. Since dementia
    develops over many years, more long-term studies in middle-aged populations are
    needed to confirm these links.

    Public health strategies could encourage
    walking groups, workplace movement breaks, and better access to safe spaces for
    exercise. While the evidence is not yet strong enough for firm guidelines,
    adopting healthy daily routines may help delay or prevent dementia in many
    people.

     

  • Sleep Well, Live Better

    Sleep Well, Live Better, the theme of World
    Sleep Day celebrated on March 13, has much relevance today when several
    ailments are rising owing to inadequate sleep. Sleep is the state when the mind
    and body rests and undergoes repairs. Quality sleep leads to better physical,
    mental, and emotional health, besides improved clarity of thought, energy,
    productivity, and overall life quality.

    The day underscores the importance of sleep
    and raises global awareness of the need to address sleep-related disorders,
    encourage healthy sleep habits, and recognise how quality sleep affects one’s
    life. It raises awareness of the prevalence of sleep disorders. According to a
    study, a staggering 86% of people face sleep-related issues, knowingly or
    unknowingly.

    Today’s way of life exposes people to constant
    screen time, stress, and irregular routines making it difficult to enjoy deep
    restorative sleep. Experts say that deep, uninterrupted sleep allows the brain
    to repair itself, hormones to balance, and emotions to stabilise. When the
    nervous system remains constantly alert owing to stress or late-night screens,
    the body struggles to enter restorative sleep, leaving the mind active even
    when the body is tired.

    Here are some ways to improve sleep hygiene

    *Try to set a sleep time: Healthy sleep begins
    before you even lie down. A consistent routine signals the brain that the day
    is ending. It’s best to wind down half an hour before bedtime. Indulge in gentle
    reading, journaling, or reflection to release mental clutter. Reduce light and
    avoid intense discussions or work. When repeated daily, this ritual trains the
    body to prepare for deep sleep.

    * It’s good to soak feet to let the nerve
    endings to relax. It influences the entire nervous system. You can soak feet in
    warm water, saline or oils. Sandalwood or vetiver oils help enhance relaxation.

    * Meditate for 10–15 minutes, focusing on
    slow, deep breathing to help ease the day’s tension and improve restorative
    sleep.

    * From ancient times, people believed in
    the power of crystals and placed them near the bed for a calming environment.
    Ayurveda integrated crystals into chakra healing for sound sleep.

    * Saying a prayer and expressing gratitude
    can help gain deep restorative sleep. Sound vibrations are said to have a
    beneficial effect on the nervous system.

    Good sleep is a must for a joyous,
    productive, life aligned with natural rhythms of the body. Reduce stress, sleep
    well, overcome insomnia and restore emotional and physical balance.

  • Poor sleep hygiene could lead to dementia

    Chronic insomnia in older adults is linked to Dementia, according to a US-based study. Research has shown that poor sleep hygiene leads to chronic pain, anxiety, depression, and sleep apnoea, which further affects brain health. Chronic insomnia could erode white matter, raise amyloid, blood sugar and pressure.

    The study focused on memory tests, brain scans amyloid plaque buildup and minute damage in white matter in 2,750 people aged 50 and above for a period of five and half years.

    People diagnosed with insomnia  at least twice a month were marked as suffering from chronic insomnia. Such people had higher levels of amyloid plaque and white matter damage leading to decline in memory power and thinking capacity and possibility of having cognitive impairment. 

    Insomnia along with lesser than usual sleep was harmful, as those who bettered their sleep pattern and showed lesser white matter damage. The models of the study showed the effect of carrying ApoE4 variant, the common genetic risk factor for Alzheimer’s.

    This along with other studies in China and UK show that good midlife sleep hygiene and beyond is linked to good mental health in later years. Quality sleep is a step towards better mental health.

  • Sleep regularity critical in preventing diseases, finds global study

    A new global study has revealed that maintaining sleep regularity is critical to prevent many diseases including liver cirrhosis and gangrene, indicating that the definition of good sleep should include regularity and not just duration. The study also found that sleeping more than 9 hours is not harmful to health contrary to the earlier perception.

    The study recently published in Health Data Science, found a link between sleep traits and 172 diseases. The research, led by teams from Peking University and Army Medical University, analysed objective sleep data from 88,461 adults in the UK Biobank, and concluded that sleep regularity — such as bedtime consistency and circadian rhythm stability — are crucial unrecognised factors in disease risk.

    The researchers identified that 92 diseases had over 20% of their risk attributable to poor sleep behaviour. Notably, irregular bedtime (after 00:30) was linked to a 2.57-fold higher risk of liver cirrhosis, while low inter-daily stability increased the risk of gangrene by 2.61 times.

    The study also challenges previous claims that long sleep of more than 9 hours is harmful. While subjective reports have linked long sleep to stroke and heart disease, objective data revealed this association in only one disease. The researchers found that 21.67% of “long sleepers” actually slept less than 6 hours, suggesting that time spent in bed is often confused with actual sleep time.

    Prof. Shengfeng Wang, senior author of the study, said the findings emphasise the significance of sleep regularity and it was time to redefine and broaden the definition of good sleep beyond just duration.

  • Nine Gems of Ayurveda for a healthy life: Gem no.1 – Pleasant Sleep

    Ayurveda recommends many life disciplines and ethics that are to be followed to ensure a healthy and prosperous life. These recommendations have been condensed to nine crucial aspects – the Nine Gems of Ayurveda – whose sufficient application is necessary if a person aspires to spend their years positively productive. 

    The first Gem is pleasant sleep.

    Sleep is an unavoidable part of daily life. Every person has to sleep for a certain time every day to retain their awareness and sense of perception. However, not everyone is blessed with the joy of experiencing a pleasant sleep. Ayurveda places high importance on pleasant sleep and also gives suggestions on how to induce it into a person’s life. 

    Pleasant sleep is a good source of health and pleasure. According to Ayurveda, sleep happens when the mind and body are exhausted, resulting in a loss of coordination between sense organs and objects. To ensure pleasant sleep, Ayurveda recommends a proper time to wake up as well as a proper time to go to bed. 

    The ideal time to wake up in the morning is during the Brahma Muhurta, which is 45-90 minutes before sunrise.

    The ideal time to go to sleep is 2 hours after dinner. The ideal time for dinner is 8 pm. One should sleep for 6-8 hours a day to ensure proper relaxation and rejuvenation of the body and mind. 

    While it is generally considered that a short mid-day nap can boost your energy levels and make a person more efficient, Ayurveda does not share this notion and advises avoiding daytime sleeping completely. 

    Pleasant sleep has a vital role in maintaining the overall physical and mental conditioning of a person. Good sleep improves memory, reduces stress, improves strength and boosts the immune system. It also helps in maintaining proper weight and improves creativity. 

    To enhance sleep quality, Ayurveda recommends adding milk and ghee to your diet. Other ways are practising meditation, asanas and pranayama. On the more physical side, light abhyanga (message) especially of the foot and the head can help. 

    Wish you all a good night’s sleep! 


  • Indians are sleep-deprived, and Ayurveda is the best answer to it

    On average, a person needs seven hours of sleep a day to maintain optimum mental and physical health. An adequate amount of sleep is necessary to enhance our capacity for learning and memory, and to maintain emotional equilibrium. While there are famous people who pride themselves on thriving with just 2-3 hours of sleep at night, those are exceptions which prove the rule. 

    Indians are sleep-deprived. According to a study conducted by three researchers which was published in The Hindu Businessline, one in four Indians were affected by insomnia. The prevalence of obstructive sleep apnoea was 37.4 per cent, and restless leg syndrome was 10.6 per cent. Reports show that India is the second most sleep-deprived country after Japan. 

    Ayurveda, the ancient traditional medicine system of India, has been used to treat insomnia and other sleep issues for thousands of years. According to it, sleep is induced by the Kapha dosha, and it can be disrupted by any imbalances in the Vata and Pitta doshas. The treatment focuses on regaining the body’s natural balance through diet, lifestyle modifications, and herbal remedies. 

    Ashwagandha, Brahmi, and Gotu Kola are some Ayurvedic herbs commonly used to treat sleeplessness. Ashwagandha, in particular, is effective for lowering stress and enhancing sleep. Having a herbal tea made from chamomile, lavender, or passionflower, just before bedtime can induce sleep. 

    Lifestyle changes recommended by Ayurveda to improve sleep include sleeping in a dark, quiet atmosphere while maintaining a regular sleep schedule. Avoid consuming tea, coffee, alcohol and spicy foods during evenings before bedtime. A relaxing bath, preferably in warm water, is recommended for a good night’s sleep. 

    A proper diet is also essential. Ayurveda recommends fresh, whole foods that are easy to digest to ensure proper sleep. Avoid junk food containing artificial additives, especially during the evening. Include fresh fruits and vegetables in your diet. Maintain balance between cooked food and raw food. Drink enough water. 

    Yoga is one of the most effective treatments for sleep disorders. Several yoga poses and breathing techniques, including the Corpse Pose and Alternate Nostril Breathing, are very effective for proper sleep.

    In short, following the Ayurvedic way of life by respecting the body’s natural cycle and dosha components is the best way to ensure proper sleep. This not only helps in improving your health but also makes you more cheerful and sharp during your awake hours. Make sure to consult a physician before starting any treatment. 

  • Ayurveda advocates a lark chronotype to treat hormonal and menstrual disorders

    There is growing concern about menstrual cycle abnormalities among reproductive-age women in developing countries. The natural sleep-wake cycle, known as the circadian rhythm, plays a crucial role in regulating various bodily functions. Chronotype, the behavioural preference for morning or evening activities, can influence hormone levels.

    Research has shown that sleep patterns and dietary habits directly affect the menstrual cycle. In urban areas, especially among adolescents, there is an increasing trend of engaging in activities that disrupt the circadian rhythm, particularly the sleep-wake and eating cycles. Ayurveda advocates a lark chronotype for maintaining health since a night owl chronotype disrupts normal physiological functions. 

    A case report published in the Journal of Research in Ayurvedic Sciences (JRAS) details a unique instance of a 22-year-old unmarried woman from Lucknow, who visited the OPD of the Regional Ayurveda Research Institute for Eye Disorders (RARIED), Lucknow, with complaints of scanty menstrual flow and hormonal imbalance.

    Despite 6-7 months of medication, there was no improvement. Upon investigation, it was revealed that the patient had adopted a night owl chronotype and had irregular eating habits. The patient was counselled to shift to a lark chronotype, aligning with the Ayurveda Guidelines of Lifestyle (AGOL), without any medication.

    The modified lifestyle included advice to remain active till 22.00 hours at night, go to sleep by 22.00 hours and wake up at least by 06.00 hours, not to skip breakfast, eat nutritious breakfast, continue regular exercise daily, control the mind, make it calm and free from thoughts, and practice Yoga and Pranayama.

    Remarkable improvements were observed, with menstrual flow normalizing, hormonal profiles balancing, and improvement in anti-mullerian hormone (AMH). This case highlights the potential of chronotype modification as a treatment strategy for hormonal changes and menstrual health improvement, especially in adolescents with menstrual abnormalities.

  • Benefits of Sleeping in the East-West Direction

    Sleeping in the East-West direction with your feet facing West offers numerous benefits for achieving a rejuvenating sleep. The spiritual research conducted by the Spiritual Science Research Foundation (SSRF) has brought to light numerous advantages of this sleeping position.

    Enhanced Energy Flow: Positioning your feet towards the West while sleeping allows you to tap into metaphysical frequencies with divine attributions. You experience a heightened benefit from these frequencies, boosting your energy levels and providing the necessary strength to carry out your actions effectively.

    Positive Start to the Day: Sleeping with your feet facing West enables you to absorb positive energy abundant during the dawn hours. By imbibing this, you initiate the day on a positive note, setting the stage for a productive day ahead.

    Optimal Body Rhythm: Another remarkable benefit of sleeping in the East-West direction is the synchronization of your body’s natural rhythm. This alignment encourages the body cycle to move in a clockwise direction, promoting  the optimization of bodily functions and overall well-being. 

    Peaceful and Undisturbed Sleep: By sleeping in this position, you can alleviate sleep-related distress at a spiritual level. The absorption of metaphysical frequencies during sleep fosters a sense of tranquility, allowing for a deeper slumber.

    In conclusion, sleeping in the East-West direction brings a host of benefits for achieving restful sleep. Consider adopting this practice to reap the rewards of a truly rejuvenating sleep experience.

  • Ayurveda effective in curing sleep disorders: study

    Ayurveda, India’s traditional healthcare wisdom, is effective
    in resolving sleep-deprivation and related conditions, according to a recent
    study.

    The case study published in AyuHom, the research journal of
    North Eastern Institute of Ayurveda & Homeopathy, Shillong, found that
    treatments like Panchakarma Therapy, Shirodhara with Ashwagandha Taila accompanied by Shamana Chikitsa play a beneficial role in the management of anidra-related issues.

    “The broad area of the study deals with sleep-deprivation and
    related conditions, and offers some time-tested solutions, the AYUSH Ministry
    said in a statement.

    Medical Science has linked inadequate sleep to a number of
    health problems ranging from obesity to lowering of immunity. Ayurveda also
    considers nidra or sleep as extremely
    significant to health. It is, in fact, described as one among the trayoupastambha or the three supportive
    pillars of life. Ayurveda also considers nidra
    as one of the essential dimensions for happiness and good life. Nidra leads to a relaxed mental state.

    Anidra can be clinically co-related with
    Insomnia which is a common sleep problem worldwide. According to World Health
    Organization (WHO), health is a state of complete physical, mental or social
    well-being and not merely the absence of disease, and sleep is one its
    essential pre-requisites. In the present times of erratic lifestyles, stress
    and other unpredictable environmental factors, quality of sleep has
    deteriorated for a large number of people. According to the estimates of the
    National Sleep Foundation of America, 1/3rd of people the world over suffer
    from sleep disorders.

    The study report states that Ayurveda treatment led to a
    remarkable improvement in the patient’s condition in terms of sleep. The study
    included thorough examination and assessment grading before and after treatment
    of all the symptoms which were selected for assessment. This included Yawning,
    Drowsiness, Fatigue, Quality of Sleep etc., and improvements were noticed in
    all the parameters.

    The case study is authored by Gopesh Mangal, Associate Professor
    & Head, PG Department of Panchkarma, National Institute of Ayurveda (NIA),
    Jaipur, along with Nidhi Gupta and Pravesh Srivastava, both PG Scholars in the
    PG Department of Panchkarma at the NIA.

  • Ayurvedic interpretation of sleep

    Sleep (Nidra)
    is considered as one among the traya upasthambha (sub-pillars) of our
    body. Like a proper diet, proper sleep is essential for maintaining good
    health. Dr Pretty Prabhakaran writes:-

    According to Acharya
    Charaka    , proper sleep (vidhipoorvaka) promotes happiness,
    nourishment, strength, virility, knowledge and healthy life. At the same time,
    improper sleep (aniyamitha nidra) leads to misery, emaciation, weakness,
    ignorance and death. Sleep is nothing but the dissociation of manas from
    perceiving its objects when the body and the mind are exhausted.

    Sleep time

    Sleep is essential for
    good health and one should get adequate sleep depending on his/her age. Mithya
    yoga     (improper), athiyoga (excessive) and heena (less) yoga
    of sleep is harmful. One should not be awake at night and sleep during
    day-time. Ratrijagarana (awake at night) is Rooksha Guna
    and Diwaswapna (sleeping during day time) is Snigda Guna.

     

    Age

    Required hours

    Newborn, Infants

    8-20 hrs

    Growing children

    12-14 hrs

    Adults

    7-9 hrs

    Old persons

    5-7 hrs

     

     

     

    Sleep and different
    seasons

    Sleeping during
    day-time in seasons other than summer (greeshma ritu) is not advisable
    as it causes vitiation of kapha and pitta dosha. In summer
    season, night becomes shorter and vata dosha gets aggravated in the body
    due to absorption of fluid (Adana kala). Thus the need for day-time naps
    is felt during this season.

    Indication of day
    sleep

    As per Charakacharya,
    sleeping during day time, in any season, is indicated for those who are
    exhausted by

    •         
    Singing

    •         
    Studying

    •         
    Alcoholic drinks

    •         
    Sexual act

    •         
    Shodhana therapy

    •         
    Carrying heavy weights

    •         
    Walking long distance

    •         
    Indigestion (Ajeerna)

    •         
    Kshatha ksheena (injured)

    •         
    Person suffering from thirst, diarrhea, colic pain, dyspnoea, hiccup

    •         
    Those who are too old or young

    •         
    Those exhausted by anger, grief and fear

    Contraindication of
    Day- sleep

    The other
    contraindications for day sleep are as follows-

    •         
    Medaswina (Person with excessive fat)

    •         
    Snehanithya (who intake unctuous substance daily)

    •         
    Kapha prakriti

    •         
    Kapha rogi

    •         
    Dooshivisha (artificial poisoning)

    Complication of
    day-sleep in above persons

    •         
    Headache

    •         
    Loss of digestive power

    •         
    Loss of taste

    •         
    Rhinitis

    •         
    Drowsiness

    •         
    Heaviness of body

    •         
    Body aches

    •         
    Urticaria (skin rash)

    •         
    Smrithy budhi pramoha (impairment of memory & intelligence)

    •         
    Srothorodha (obstruction of circulating channels)

     

    Indication of
    awakening (at night)

    According to Acharya
    Sushrutha:-

    •         
    Kapha roga

    •         
    Medoroga

    •         
    Visha (toxic conditions)

    Methods and measures
    to induce good sleep

    •         
    Early to bed and early to rise

    •         
    Don’t use mobile phones during bed time

    •         
    Intake of food before 7pm

    •         
    Mind relaxing techniques like meditation, prayer can be adopted before going to
    bed

    If a person is not
    getting sound sleep, the following measures can be adopted to cure the same,
    according to Acharya Charaka, by correcting the root cause

    •         
    Abhyanga (massage)

    •         
    Snana (Bath)

    •         
    Intake of soup of domestic marshy and aquatic animals

    •         
    Sali rice with curd

    •         
    Milk

    •          Soothing lepa (ointment) on eyes, face and head.

    •         
    Comfortable bed, place and time.