Yard [0047] : FAQs On Sleep

Dear Friends,

Namaste!

We saw how important sleep is in making us healthy and happy. Now, let’s discuss reasonable (if not the only) answers to some of the most Frequently Asked Questions (FAQs) on sleep:

1.    How much should we sleep every day?

Let us divide our daily quota of twenty-four hours into three equal parts of eight hours each. One part should be reserved for our professional pursuits. The second part can be consumed in doing our daily chores and recreation. This leaves the third part for sleeping.

Sleeping eight hours daily is only a general guideline and will vary depending upon the age, activities, weather and such factors. For example, babies sleep much more than adults. People who are physically extremely active also need more time to rest their body and repair the wear and tear it goes through. Hot weather is more soporific than crisp and chilly weather.

Therefore, although eight hours every day is the ideal sleeping period, we must remember that it may vary between six to ten hours. However, it is advisable for a “normal” and reasonably active person to not sleep for less than six or more than ten hours every day – not as a rule anyway (exceptions are inevitable and therefore acceptable)!

2.    Are there times of the day (and night!) that are more conducive to sleep than others?

Ayurveda (ancient medical science) divides the day into three periods viz., the “Kapha” period (related to the element “Earth”), the “Pitta” period (related to the element “Fire”) and the “Vaata” period (related to the element “Wind”).

The Kapha phase begins at 6 o’clock and ends at 10 o’clock – both in the morning and evening. “Earth” being a “heavy” element; this period of the day is best suited for carrying out rigorous physical and mental activities (such as a good work-out or studies).

The Pitta phase begins at 10 o’clock and goes on until 2 o’clock – both in the day and at night. “Fire” being an element that “consumes”; this period is best suited for activities such as eating followed by digestion etc.

The Vaata period begins at 2 o’clock and sustains until 6 o’clock – both in the afternoon and early morning. “Wind” being a “light” element; this phase is best suited for relatively “light” activities such as resting/sleeping.

Therefore, “Vaata” period is the most conducive period for sleep and “Kapha” period is the least conducive for sleep. It is said that one hour of sleep in “Vaata” period gives us the benefit of two hours, one hour of sleep in “Pitta” period gives us the benefit of one hour only and one hour of sleep in “Kapha” period gives us no benefit at all!

The other consideration is, we the human beings are genetically and biologically designed to be day-time animals rather than nocturnal. Nature expects us to carry out majority of our activities when there is sun in the sky and take rest when the sun dips beneath the horizon. 

It is evident from the foregoing discussion that the best time to sleep is between 10 pm and 6 am. In fact, it is advisable to sleep a little earlier than 10 pm to make the best of inertia which is the characteristic of the heavy Kapha period. Similarly, it is advisable to get up a little before 6 am to make the best of the “light” Vaata period (We wake up feeling light and remain fresh throughout the day).

Hence the adage, “Early to bed and early to rise is the way to be healthy, wealthy and wise!” Now we know ‘early’ is how early and why.

3.    What about power naps?

Quick naps when we need them are certainly welcome. For example, afternoon siestas not exceeding an hour are good for digestion (as the blood flow is directed to the digestive system rather than to other activities) and restoring equilibrium especially after a gruelling first half of the day or a potentially taxing second half. Even under normal circumstances, they seldom fail to increase productivity for the rest of the day.

The care to exercise here is not to hit bed immediately after lunch (or any meal including dinner for that matter). We must allow the food to ‘settle in’ by engaging in light activities and movements. (The best thing to do after lunch or dinner is to walk about hundred paces in leisurely manner.)

Even otherwise, it is better to take a quick nap and then continue with life if we are yawning, dozing or feeling drowsy. One can only feel sad thinking about all the innocent lives that have been lost on the roads because the sleepy driver refused to take a break to catch forty winks!

Let’s continue discussing some more do’s and don’ts next week.

Bye!