Beyond soft pillows, dim lighting and sleep supplements, the solution to better sleep may lie in listening to our bodies
“There are hundreds, maybe even thousands, of people who pride themselves on being sleepless and stressed – and I’m one of them!” That may seem like an unusual thing to say from the author of a book on sleep, but that’s exactly what Deepa Kannan, the author of a book on sleep, is saying. How to Sleep BetterHe said in an interview: LoungeKannan, a functional medicine and Ayurvedic health counsellor and yoga teacher in Bangalore, says she had to deal with sleep issues like many others. “Once, when my son was struggling with health issues, I realised I hadn’t prioritised my sleep. I thought we had unlimited resources and would get through it,” she says wryly.
The sixth edition of Wakefit’s Great Indian Sleep Scorecard (GISS) report, released last year, revealed some worrying figures. The findings of the survey, conducted only in Bangalore, found that 91% of Bangalore residents use their mobile phones before going to sleep, “despite being aware of the importance of switching off digital devices at least an hour before going to sleep.” The report also found that 60% of workers in the city feel sleepy during working hours, and 26% believe they suffer from insomnia.
“Driving without sleep is as bad, or worse, than driving while drunk, because no one is going to stop you to check if you’re driving without sleep,” Kannan points out, highlighting how widespread the problem of sleep deprivation is. While there may be more studies and surveys similar to WakeFit, for Kannan, the topic deserves closer and more detailed consideration beyond the analysis of the impact of external factors such as light and noise pollution on sleep quality. “When you look at the field of sleep, you’ll notice that light optimization and circadian rhythms are prioritized, but no one is talking about the physiological disruptions in the human body that are preventing individuals from sleeping,” she says.
As Kannan points out, addressing a person’s sleep issues can’t be solved by simply telling them to “turn off the lights and quiet your mind.” This is unrealistic when your body is totally in disarray, she says. “I felt that we needed to look at sleep itself individually and find a framework that could pinpoint the various permutations and combinations of each person’s unique sleep challenges,” Kannan reveals. It is this framework that Kannan brings to the fore in his book. Kannan’s protocol combines yoga, physiology and Ayurvedic practices to provide an organic solution to getting that elusive sleep. “I’ve put it together into a 10-step, four-week protocol that anyone can follow from wake-up to bedtime,” Kannan adds.
Where science and ancient wisdom intersect
At first glance, the two may not agree (especially when it comes to X), but if there’s one thing they agree on, it’s the role sleep plays in overall health. “Functional medicine says that for any treatment to be effective, regardless of illness, three fundamentals must be in place: balanced blood sugar, elimination system, and sleep. In Ayurveda, the three pillars of health are Ahar (food), Nidra (Sleep) and Brahmacharya “Sleep is one of the foundations of health, so science and ancient wisdom intersect in harmony,” Kannan said. “If you draw a Venn diagram of science and ancient wisdom (chastity, sexual health, relationships), the two intersect in harmony.”
Everyone is in fight or flight mode.
As a long-time practitioner of functional medicine and related fields of Ayurveda, Kannan sees patients with chronic sleep issues. While issues vary from person to person, Kannan acknowledges there are commonalities. “Globally, we all seem to be in an overly sympathetic ‘fight or flight’ mode, or ‘fighting’ as Ayurveda calls it,” he says.Vata “Irritability” When we are exposed to constant stress, our bodies secrete excess adrenaline and cortisol hormones, which dysregulates the nervous system.
“Adrenaline is not a bad thing, but your body is supposed to release this hormone once it’s done its job. But in today’s world, being on high alert means that stress hormones stay in your body for longer,” says Kannan. Aside from weakening your digestive, reproductive and immune systems, being in constant fight-or-flight mode affects the quality of your sleep. In this state, it’s hard to automatically slow down, Kannan points out, adding: “We overwork our bodies and don’t get enough sleep. No wonder we hear stories of heart attacks and premature deaths.”
24/7 light can disrupt sleep
If a new study by Drexel University researchers is to be believed, staring at screens can cause behavioral problems in children as young as two years old. The findings suggest that children who have had the opportunity to watch TV before the age of two tend to develop atypical sensory processing behaviors, such as disinterest in activities and a desire for more intense stimulation. Regarding sleep, Kannan agrees that modern people are becoming more insomniac as our lives are surrounded by light all day long.
“There are conflicting views on the impact of blue light on sleep. For example, some researchers reject the theory that blue light disrupts sleep, but I would say that working in an LED environment all day or working out of sync, like the night shift, affects the quality of your sleep.” The solution? Kannan points out that while sleep science currently advocates returning to the rhythm of our internal clocks, Ayurveda encourages us to align ourselves with the Earth’s diurnal rhythm of light and darkness – waking when it’s light and sleeping when it’s dark.
For a good night’s sleep
Her book provides a 10-step protocol for sleep, but here are some of Kannan’s favorite methods she recommends:
- The correct way to eat it: Start your day with a light breakfast, a nutritious lunch to stabilize your blood sugar, and a light dinner around sundown.
- Try some light exercise: Practice light exercise like walking (aim for 10,000 to 15,000 steps per day), swimming, yoga, and strength training. I’ll add that I advise clients with sleep disorders to avoid hard, strenuous exercise like running, HIIT, and Zumba.
- Practicing Yoga Nidra: Lying on the ground Shavasana Practice yoga nidra or meditation, ideally between 2pm and 6pm. This is a great grounding practice.
- Schedule a switch-off time: Set aside time each day to avoid work and gadgets and stick to a schedule. Limiting your access to stressful emails and messages can help you feel calmer.
- Abhyanga: Warm oil is applied to the body and the person lies on a mat for 60 minutes. Once a week, it’s an effective way to balance the nervous system.
