What Happens When We Don’t Get Enough Sleep?

Chronic sleep deprivation affects nearly every system in the body:

• Increased Inflammation: Poor sleep raises stress hormones like cortisol, worsening autoimmune conditions.
• Weakened Digestion: Disrupted sleep affects gut motility, causing bloating and indigestion.
• Weakened Immunity: Sleep deprivation reduces immune response, making the body more vulnerable to infections.
• Hormonal Imbalances: Lack of sleep disrupts insulin, leptin, and ghrelin levels, leading to weight gain and metabolic disorders.
• Higher Risk of Chronic Disease: Long-term poor sleep increases the risk of heart disease, diabetes, Alzheimer’s, and depression.
  
  

How Much Sleep Do We Need?

Most adults require 7-9 hours of quality sleep. More than just the quantity, the quality and consistency of sleep matter.

Aligning sleep with natural circadian rhythms enhances healing.

How to Improve Sleep Naturally?

1. Align with the Body’s Natural Clock

• Go to bed and wake up at the same time daily to regulate the circadian rhythm.
• Sleep before 10 PM when the body’s detox and repair functions peak.

2. Improve Pre-Sleep Habits

• Avoid screens (blue light exposure) at least 1-2 hours before bed.
• Dim lights in the evening to signal the body to produce melatonin.
• Eat at least 2-3 hours before sleep to allow digestion to settle.
• Limit caffeine and stimulants in the afternoon.

3. Create a Sleep-Inducing Environment.

• Keep the bedroom cool, dark, and quiet to enhance deep sleep.
• Use blackout curtains, avoid excessive noise, and maintain a comfortable sleep temperature.
• Aromatherapy with lavender or sandalwood promotes relaxation.

4. Dietary & Ayurvedic Approaches for Sleep

• Drink  chamomile tea  or calming herbal tea in the evening or before bed to calm the nervous system.
• Massage with warm oil to feet relaxes the body and mind.
• Understanding dosha imbalances can guide sleep solutions:
  • Vata: Prone to insomnia → Needs warmth, grounding foods, and routine.
  • Pitta: Prone to overheating at night → Needs cooling practices.(Chandra bhedana pranayama)
  • Kapha: Tends to oversleep → Benefits from light meals at night and early waking.
    
    

Yogic Practices to Improve Sleep

Yoga offers powerful tools to balance the nervous system and induce deep rest.

Asanas (Postures) for Better Sleep

• Viparita Karani (Legs-Up-The-Wall Pose) – Calms the nervous system and improves circulation.
• Supta Baddha Konasana (Reclining Bound Angle Pose) – Opens the chest and relieves tension.
• Forward Bends (Paschimottanasana, Balasana) – Activate the parasympathetic nervous system.
• Twists (Supta Matsyendrasana) – Aid digestion and spinal relaxation.

(To be done under guidance with support only)

Pranayama (Breathwork) for Sleep

• Chandra Bhedana (Left Nostril Breathing) – Lowers stress and cools the body.
• Bhramari (Humming Bee Breath) – Lowers heart rate and calms the mind.
• Coherent Breathing (5.5 sec inhale, 5.5 sec exhale) – Balances the nervous system and reduces cortisol.
• Extended Exhalation (1:2 Ratio) – Induces a deep relaxation response.

Guided Relaxation

• Brings the brain into a deep rest state, restoring energy.
•  It is highly effective for those with insomnia and chronic fatigue.
  
  

What is Sleep Debt, and Can We Catch Up?

Sleep debt accumulates when we don’t get enough rest over time. While occasional extra sleep helps, chronic deprivation cannot be fully reversed. Long-term sleep debt increases the risk of:

• Cognitive decline (Alzheimer’s, memory loss)
• Metabolic disorders (diabetes, weight gain)
• Higher inflammation (worsening autoimmune conditions)
• Weakened stress resilience
  
  

Common Myths About Sleep

1. “I can catch up on sleep on weekends.” – Sleep debt is not fully reversible; daily consistency is key.
2. “I function well on 5 hours of sleep.” – Sleep deprivation impairs cognition and immune function.
3. “Alcohol helps with sleep.” – It disrupts REM sleep, causing poor-quality rest.
4. “Snoring is harmless.” – It may indicate sleep apnea, which affects oxygenation and increases health risks.
   
   

Restoring Sleep Naturally Through Yoga Therapy

Integrating breathwork, Ayurvedic practices, and yogic routines can restore deep, healing sleep. Whether struggling with chronic illness, stress, or insomnia, personalized yoga therapy can help recalibrate your sleep cycles for better health, immunity, and energy.