N for Nidra : Restful Sleep

It was a sunny, winter day in Dubai and a regular day at work for me. I was going to spend some time with my client, Mr. Hassan who works in a sound systems company on an important meeting. He was going to walk me through the upcoming product launches for the year and was particularly excited about a certain device they had invented that was expected to take the world by storm because it was an unprecedented innovation. They were known for their music systems, but this time their new device was specially built to be a sleep-inducing sound device.

I’ll be honest my initial reaction was, is this such a big deal? I mean a sleep-inducer – wasn’t this market really niche? But it was the early days of my career and in my naivety, I didn’t take it very seriously until I went back and really researched.

It surprised me then, but over the course of my studies, I realized that it was a legit issue, growing bigger now more than ever.

For the first time perhaps in human history has a term such as sleep epidemic gained this level of importance. The causes? Very many reasons – stress, anxiety, fast-paced life, constant running around, hormonal imbalance, digestive issues.

On one hand these bunch of factors are almost at the center for any disorder with our minds and bodies. But I digress. Or do I?

But first, let’s honestly evaluate – is this really such a dangerous thing?

Here are a few of the many things that begin to happen when you have restless or low sleep – it makes you forgetful, slow, unable to learn new things, more susceptible to heart disease, weakens your immune system, disrupts your sex hormones, fuels anxiety and in general makes you a sadder, weaker, dumber version of yourself. Ouch! That does sound harsh, but this bitter truth is better than an ambush disorder!

Sleep disorders have given birth to a whole industry of sleeping pills, sleep tracking devices, smart beds, sleep apps, and even voice-integrated devices to help you snooze. Add to that we live in a culture where less sleep and more hustle is glorified. There is constant pressure and it may seem really exhausting to even begin to find a solution.

Perhaps you’re someone who has never faced this issue and can sleep like a baby just about anywhere, but if you’re not then what can you really do? I’ve listed down some really great ways to get sound, deep sleep :

Your last meal of the day is really key to acing this

1. Have a wholesome meal that is packed well with all the macro and micronutrients. My personal favorite and my recommendation (especially if you’re based out of India) –

• Dal - Chawal, Shudh Ghee (Rice, Wholesome Lentil Soup, Ghee ) or

• Khichdi, Ghee [The above are generally safe, unless you’re suffering from auto-immune disorders and might be sensitive to lentils - in cases of sensitivity reach out to your dietician]

• If you have milk (dairy or non-dairy) then :

  • In winter : add 1 tsp of crushed dry fruits +nutmeg +cinnamon+ pepper powder

  • In summer : add 1 tsp of turmeric + black pepper

• For non-vegetarians, especially living in colder climates - Bone Broth

These will not just help you recover but also help you wake up fresh and happy. And, for a lot of you this may seem like a solution too silly to be true but guys, the amount of times I’ve seen people take this for granted and fret over having rice for dinner and swapping it for a salad they despise, or even go hungry is crazy. If they do have a satisfying meal, they end up guilty and this is really not the best way to end the day. Eat what will soothe your stomach and sit well with it and satiate you. Let’s stop looking for the next set of exotic ingredients that can miraculously cure you and look home-ward to what has always worked and been proven now.

2. During the day, get some exercise and sunshine – this will help you sleep better at night.

3. At least an hour before sleeping – no devices. If you’ve heard this a hundred times, then hear it once more :) because this is the one advice that will show you instant results.

4. Have a cup of calming chamomile or ginger tea 30 mins before bed– its warm, soothing, delicious aroma will relax your body and ready it for the sweetest of dreams.

5. Rub your feet with some warm sesame oil or ghee and massage your pressure points. For amazing results, use the back end of a copper bowl to rub your heels and ankles.

6. End your day with a warm bath - my recommendation is to use the following concoction as your after bath rinse:

• Boil and steep Neem leaves in water and use as rinse

• Use 1/2 tsp of Nutmeg in about 1 litre of water of warm water

• Boil and steep lavender or chamomile tea

7. Read a book, meditate or journal as your last activity. Why? Because it will help you center your mind and quiet it.

8. Another way to unwind is to play some soft jazz music, keep aside your devices, dim the lights and cozy up in bed at a temp around 23-24 degrees – ideal for great sleep.

9. Treat your bedroom as a safe, separate space – it works like conditioning for your brain, like a cue to instruct it to relax and sleep.

10. Use aromatherapy to relax your sense - scents of lavender, rose and chamomile can help you calm down and sleep better.

Finally, whatever of the above you choose to apply, when you are under covers – let go :) Because whatever it is, it can wait until the next morning!

Each of these are time-tested, science-backed ways to get some quality snooze. Some may seem too obvious, but usually getting back to basics is the simplest yet most complicated thing to do. And, let’s stay away from pills and devices so we can reconnect with our circadian rhythm.

Here’s wishing you the coziest, deepest and sweetest of snoozes.