Waking up tired in the middle of the night is a frustrating reality for many. The panic that follows, coupled with clock-watching, only pushes restful sleep further away. Addressing this common modern ailment, Shark Tank India judge and executive Namita Thapar recently took to Instagram to share practical, quick fixes for better sleep, advice that has been echoed and expanded upon by medical experts.
Namita Thapar's Immediate Advice for Restless Nights
Thapar's core message is to avoid panic. "Don't panic and overthink. The more you stress, the farther sleep will run away from you," she advised. She highlighted two critical mistakes people make: constantly checking the time and keeping their phones nearby. Both actions, she explained, significantly increase anxiety.
Instead of letting your mind race with tomorrow's to-do lists, Thapar suggests actively diverting your thoughts. Her recommendations include:
- Meditating
- Listening to sleep stories or soft music
- Reading boring books in dim light
- Practising breathwork
She also debunked a classic myth: "And please, don't count sheep. Counting adds to your stress." For long-term sleep hygiene, she advises avoiding coffee, alcohol, and naps post-afternoon to prevent sleep fragmentation.
Understanding the Science: What is Sleep Inertia?
This phenomenon of waking up disoriented and groggy has a medical name. Dr. RR Dutta, HOD of Internal Medicine at Paras Hospitals, Gurugram, explains that people suffering from sleep inertia often wake up at night with drowsiness, disorientation, and cognitive impairment.
Sleep inertia refers to the transitional state of impaired performance and sleepiness felt immediately after waking. "Patients generally refer to this condition as 'waking up tired,'" says Dr. Dutta. This grogginess can persist during the shift from sleep to wakefulness and may take several hours to fully dissipate, impacting daily function.
Doctor-Approved Strategies for Deep, Unbroken Sleep
Agreeing with Thapar's stress-management tips, Dr. Yatin Sagvekar, Consultant Neurologist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, provides three science-backed strategies to combat fragmented sleep.
1. Eliminate Blue Light Exposure: Evening exposure to bright or blue light from screens and bulbs suppresses melatonin, the sleep hormone. "The goal is to eliminate all light sources from your sleeping area," Dr. Sagvekar emphasises, as darkness triggers melatonin release and aids deep sleep.
2. Prioritise a Strict Sleep Schedule: Consistency is key. "Go to bed at the same time and wake up at the same time, no matter whether it's a weekday or weekend," he advises, noting that our brains function best under predictable conditions. He also cautions that proximity to a Wi-Fi router may disrupt sleep patterns due to electromagnetic fields interfering with circadian rhythms.
3. Actively Manage Chronic Stress: Elevated cortisol levels from sustained stress are a primary sleep disruptor. Dr. Sagvekar recommends incorporating de-stressing activities like breathwork, gentle movement, or journaling into your daily routine. Meditation calms the mind by reducing anxiety and lowering nervous system activity, allowing the body to enter a sleep-conducive state.
He adds that creating an ideal sleep environment at around 18°C helps lower the body's core temperature, supporting melatonin release and natural sleep onset.
Disclaimer: This article is based on information from public sources and expert advice. Always consult your healthcare practitioner before making significant changes to your sleep or health routine.
