Mumbai is a city which never sleeps. To complete multiple tasks many people are compelled to sacrifice their sleep. Many of us don’t know that the sleep deprivation has multiple adverse effects on the body system. Every year World Sleep Day is celebrated on the 15th of March, the theme of  World Sleep day 2019 is “Healthy Sleep, Healthy Aging”. World Sleep Day is an annual, global call to spread awareness and explain the importance of healthy sleep. 

Your sleep plays an important role when it comes to thinking and learning. Insufficient sleep can affect your cognitive process. It can have a negative impact on your attention paying skills, concentration, reasoning, alertness and problem solving skills. You may find it difficult to learn efficiently when you are not getting enough sleep on a daily basis

Chronic sleep can take away the glow from your skin causing fine line ,puffy eyes and dark circles. Lack of sleep increases stress – which increases cortisol hormone levels. Cortisol can break skin collagen, a protein which keeps the skin elastic and smooth. All these occurrences can make your skin age faster than usual.

When you don’t have a proper sleep you are likely to feel grumpy, moody, tired and stressed. Inadqaute sleep leads to some chronic medical conditions like heart stroke, heart diseases, high blood pressure, diabetes, depression, insomniac, snoring and even weight gain.

The growth of 24*7 society has relegated sleep. Lack of sleep can make you experience symptoms of depression. Insomnia is known to be one of the first symptoms of depression. The two are linked in a way that sleep loss can aggravate depression symptoms and depression can make it difficult for you to fall asleep.

If you are trying to lose weight, the amount of sleep you get may be as important as your diet and exercise. Sleep deprivation is one of the factor which lead to weight gain,it is said that when sleep goes down, weight goes up.

Here are some of the tips for a great sound sleep:


Our stressful lifestyle prevents us from experiencing a peaceful sleep and cause severe problems to your mental and physical health. Studies have shown that sleep is related to metabolism, immunity, productivity and over all health. Yoga Asanas can be solution to a good night’s sleep.

Meena Johri, Yoga Trainer by profession suggests  Bhramari Pranayama, Anulom vilom pranayam and meditation. Bhramari Pranayama is a calming breathing practice that soothes the nervous system and helps in achieving sound sleep. It also helps in decreasing stress and anxiety. Anulom vilom pranayam  helps in soothing mind and sound sleep. Meditation is very important for sound sleeps. Other yoga which helps to get sound sleep is shavasana and left nostril breathing.


Eating wrong kinds of foods at night or before going off to bed can lead to sleep disturbances. Dietician, Trupti Muluk suggested that indulging Spinach, broccoli, avocados, mashrooms, bananas, sunlight, egg, yolks, dark green vegetables, milk, cheese, yogurt, almonds, cashews and soya products in your diet are good sources of sound sleep. She added Dark chocolates is a big no no during night time as it is high in calories and it may lead to obesity later. She also advised to avoid stress and anxiety during night time because it encourages you to eat late night snacks. 


Power Nap is magic trick which helps to keep ourselves fresh and energize. A power nap is a short sleep that terminates before deep sleep, Power nap is meant to maximize the benefits of sleep versus time. It is used to supplement normal sleep, especially when a sleeper has accumulated a sleep deficit. Power naps restore alertness, performance, and learning ability. A nap may also reverse the hormonal impact of a night of poor sleep or reverse the damage of sleep deprivation.

Sayonara!!!It’s my time to sleep now; you too follow the same and have a healthy mind and peaceful sleep.