In a world driven by screens and speed, sleep has become both rare and restless.
Dr. Ishan Shivanand
Mental Health
June 28, 2025
Globally, 1 in 3 people report symptoms of insomnia (American Psychiatric Association, 2020). Sleep disorders have surged significantly since the pandemic.
As per recent studies, the most frequent sleep problem worldwide was obstructive sleep apnea (46%), followed by poor sleep quality (40%). (Jaquelini Betta Canever et al., 2024)
But this crisis is not new. It’s simply more visible.
Long before sleep trackers and supplements, ancient traditions had already developed powerful techniques to restore the rhythms of rest.
As a mental health researcher raised in Indian monastic traditions, I’ve seen firsthand how ancient practices, when applied consistently, can dramatically improve sleep quality, reduce anxiety, and reset the nervous system.
Science is (re)discovering.
Modern neuroscience now validates what ancient Yogic masters observed centuries ago:
- Deep sleep supports memory, mood, and emotional resilience.
- Slow breathing reduces cortisol and helps regulate the autonomic nervous system.
- Pre-sleep rituals train the brain to shift from hyperactivity to deep rest.
Yet most of us approach sleep as a task to be completed, not a lifestyle practice for recovery.
3 ancient practices that improve Sleep Quality.
1. Trataka (Gazing Meditation)
An ancient visual practice where one gazes steadily at a diya flame. Studies show trataka helps reduce mental chatter and promotes alpha brain waves, which are linked to calmness and pre-sleep states.
2. Deep Breathing
Deliberate, rhythmic breathing has long been used to settle the mind and body before rest. Recent research shows that just 5 minutes of slow-paced breathing can reduce stress hormones, calm the heart rate, and shorten the time it takes to fall asleep (Conway et al., 2023).
3. Sound and Mantra Therapy
Sound has been used for centuries to shift consciousness. Mantras like Om, Ham-Sa-Shiva-So-Ham or gentle humming (Bhramari) stimulate the vagus nerve and increase theta brain waves, associated with deep relaxation. It can reduce overthinking and emotional residue from the day.
These practices are thoughtfully curated as a part of the Yoga of Immortals | Mental Health Program protocols.
Sleep is a transition, not a task.
One of the greatest insights from ancient wisdom is that you can’t force sleep. You must prepare for it.
By cultivating a daily pre-sleep ritual, we signal to the brain that it’s safe to let go. These micro-practices recalibrate our internal clock, lower stress markers, and restore a deep sense of rest.
Sleep, today, is marketed as something to hack or optimise. But ancient traditions remind us that sleep is sacred. It’s the body’s deepest healing process. And it deserves reverence, not resistance.
If you’ve tried everything and still wake up tired, maybe it’s time to return to breath, stillness, and silence.
Refrences
American Psychiatric Association. (2020). What Are Sleep Disorders? Psychiatry.org. https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders
Conway, J., Pouryahya, M., Gindin, Y., Pan, D. Z., Carrasco-Zevallos, O. M., Mountain, V., Subramanian, G. M., Montalto, M. C., Resnick, M., Beck, A. H., Huss, R. S., Myers, R. P., Taylor-Weiner, A., Wapinski, I., & Chung, C. (2023). Integration of deep learning-based histopathology and transcriptomics reveals key genes associated with fibrogenesis in patients with advanced NASH. Cell Reports Medicine, 4(4), 101016. https://doi.org/10.1016/j.xcrm.2023.101016
Jaquelini Betta Canever, Zurman, G., Vogel, F., Daiana Vieira Sutil, Juliano, Ana Lúcia Danielewicz, Bruno, Helena Iturvides Cimarosti, & Carelli, N. (2024). Worldwide prevalence of sleep problems in community-dwelling older adults: A systematic review and meta-analysis. Sleep Medicine, 119, 118–134. https://doi.org/10.1016/j.sleep.2024.03.040
