How to Sleep Less & Sleep Better

Summary

Sadhguru emphasizes that sleep is just one form of rest and not a necessity, suggesting that the body seeks rest to balance energy consumption and production. He illustrates how different activities can be restful and advocates for managing one's energy equation to enhance productivity and reduce exhaustion. Sadhguru encourages finding ease in daily life to naturally reduce sleep needs, highlighting that a high quality of life, marked by ease and well-being, inherently improves sleep quality without刻意 trying to do so.

Takeaways

• 😴 Sleep is not a necessity but a form of rest, and the body primarily requires rest to function optimally.
• 🧘‍♂️ Rest can be achieved in various ways, not just through sleep; sitting, standing, or even running can be restful if done with ease.
• 🔄 The concept of rest involves managing the energy equation by reducing consumption while maintaining energy production.
• 🏃‍♂️ After intense physical activity, resting can rejuvenate without the need for food or drink, demonstrating the body's ability to restore itself through reduced activity.
• 🌱 Learning to lower the body's energy consumption and increase productivity can lead to a state of constant ease and reduced need for sleep.
• 🌞 If the body is kept in a state of ease throughout the day, the requirement for sleep at night naturally decreases.
• 🧘‍♀️ The quality of sleep is not about the quantity but the overall quality of life and the ease with which one lives.
• 🌛 Improving the quality of life, which includes how one breathes and engages in activities, can naturally lead to better sleep.
• 🤔 The speaker suggests that the pursuit of modernity often leads to stress and tension, which is counterproductive to achieving a state of ease and good sleep.
• 🌏 In traditional cultures, particularly in India, there are systems and practices integrated into daily life to ensure ease and well-being, which are essential for good sleep and overall health.

Q & A

What does Sadhguru suggest as an alternative to sleep for the body?

Sadhguru suggests that the body requires rest, and sleep is just one form of rest. There are many ways to rest, including sitting or standing, which can also be rejuvenating.

How does Sadhguru define the term 'rest' in the context of the body's needs?

Rest, according to Sadhguru, means changing the energy equation by lowering consumption while maintaining the same pace of production, leading to a feeling of rejuvenation.

What is the relationship between activity level and the feeling of exhaustion according to the transcript?

If one is in acute activity, the consumption of energy is more, and whatever is produced may not be sufficient, leading to exhaustion over time.

How does Sadhguru explain the effect of sitting in a restful manner on one's sleep pattern?

Sadhguru explains that if one can sit in a restful manner, the body's need for sleep naturally decreases, as the body is already at ease and well-rested throughout the day.

What is the significance of being 'at ease' as mentioned by Sadhguru in enhancing the quality of life?

Being 'at ease' is significant because it implies that one is managing their energy equation effectively, leading to improved quality of life, which in turn affects the quality of sleep positively.

How can one practice being at ease according to the transcript?

One can practice being at ease by sitting down, moving attention from the top of the head to the toes, ensuring everything is loose, easy, relaxed, and at ease.

What is the connection between the quality of life and the quality of sleep as per Sadhguru's perspective?

According to Sadhguru, there is a direct connection between the quality of life and the quality of sleep. If one's life is of high quality, with activities performed with ease, the sleep quality will naturally be good.

Why does Sadhguru suggest not focusing solely on improving sleep quality?

Sadhguru suggests not focusing solely on improving sleep quality because life does not work in isolation of other activities. Instead, one should improve the overall quality of life, which will naturally lead to good sleep.

What is the cultural significance of 'sleeping well' in Indian culture as mentioned in the transcript?

In Indian culture, 'sleeping well' is a cultural expression of living well. It signifies that one's life is in a good state, as good sleep is considered a result of a well-lived life.

How does Sadhguru describe the traditional approach to managing one's day in Eastern cultures?

Sadhguru describes the traditional approach in Eastern cultures, particularly in India, as having systems built into daily life from morning to night, guiding what to do and how to handle oneself to ensure ease and well-being.

What is the term 'Achara Vichara' mentioned by Sadhguru, and how does it relate to daily life?

Achara Vichara refers to the traditional Indian practice of determining what to do and what not to do throughout the day, with the aim of conducting all aspects of life with ease and well-being.

Outlines

00:00

😴 Understanding Rest Beyond Sleep

Sadhguru emphasizes that sleep is not the only form of rest, and the body's need for rest can be met in various ways. He explains that rest is about managing the energy equation by reducing consumption while maintaining production, leading to rejuvenation. He uses examples like running and sitting to illustrate how different activities can be restful. Sadhguru suggests that if one is at ease, they naturally require less sleep, and if the body is kept in a state of ease throughout the day, the need for sleep decreases. He advises learning to sit in a restful manner to naturally reduce the sleep quota and improve the quality of life.

05:03

🌿 Enhancing Life's Quality for Better Sleep

In this paragraph, Sadhguru discusses the connection between the quality of life and sleep. He suggests that improving the quality of life, which includes doing all activities with ease, will naturally lead to better sleep. He humorously critiques the modern lifestyle, which often involves stress and tension, and contrasts it with traditional cultures where daily routines were designed to promote ease and well-being. Sadhguru highlights that in traditional Indian culture, the ability to sleep well is seen as a sign of living well. He concludes by urging people to focus on enhancing their life's quality rather than just the quality of their sleep.

Keywords

💡Rest

Rest refers to a state of relaxation where the body and mind are not engaged in active work, allowing for recovery and rejuvenation. In the context of the video, rest is emphasized as a fundamental requirement for the body, distinct from sleep. The speaker suggests that various forms of rest, not just sleep, can contribute to the body's energy management and overall well-being. For instance, the speaker mentions that even standing can feel like rest if you've been running.

💡Energy Equation

The energy equation in the video script refers to the balance between energy consumption and production within the body. It is the process of managing this equation that leads to a feeling of rejuvenation or exhaustion. The speaker explains that during rest, energy consumption is lowered while production continues, leading to a state of restfulness. An example given is that after running a mile, sitting down for 10 minutes lowers energy consumption without affecting production, thus rejuvenating the individual.

💡Ease

Ease in the video is described as a state of total relaxation and comfort, both physically and mentally. It is presented as an ideal state to achieve for optimal rest and well-being. The speaker suggests that if one can maintain a state of ease throughout the day, the need for sleep diminishes because the body is already well-rested. The concept is used to illustrate how a relaxed lifestyle can naturally lead to improved sleep quality and less need for sleep.

💡Quality of Life

Quality of life, as discussed in the video, is directly linked to the ease and relaxation one experiences in daily activities. The speaker argues that the ability to perform tasks with ease is what enhances the quality of life. For example, if one can ride a bicycle with ease, the quality of the cycling experience is improved. The video implies that improving the quality of life, rather than just sleep, leads to better sleep naturally.

💡Exhaustion

Exhaustion in the video is portrayed as a state of extreme tiredness or fatigue, often resulting from heavy energy consumption without adequate rest or recovery. It is used to contrast with the state of restfulness, indicating that when the body's energy consumption is high and not balanced with rest, exhaustion sets in. The speaker uses this term to highlight the importance of managing energy levels to prevent burnout.

💡Inertia

Inertia, in the context of the video, refers to the body's tendency to follow its established patterns or habits, such as the habit of sleeping at certain times. The speaker mentions that even though the ideal state might be a life without sleep, the body's inertia makes it necessary to rest and sleep to some extent. This concept is used to explain why people still need sleep despite the possibility of achieving a state of constant restfulness.

💡Cultural Expression

Cultural expression in the video is mentioned as the traditional practices and values embedded in a society that influence how people live their lives. The speaker reflects on how in Indian culture, the quality of sleep is seen as an indicator of living well, with phrases like 'I sleep well' being a cultural expression of a good life. This highlights the importance of integrating rest and ease into one's lifestyle as part of the cultural heritage.

💡Achara Vichara

Achara Vichara, a term used in the video, refers to traditional Indian practices and guidelines for conducting one's life, from morning to night. It includes routines and activities designed to promote ease and well-being. The speaker laments the loss of these practices in modern times, suggesting that they were integral to ensuring a good quality of life and sleep.

💡Dis-ease

Dis-ease in the video is used metaphorically to describe a state of unease or discomfort, both physically and mentally. It contrasts with the state of 'ease' and is indicative of ill-health or stress. The speaker humorously notes that being in dis-ease means moving towards illness, whereas being at ease promotes health and well-being. This term is used to emphasize the importance of mental and physical relaxation for overall health.

💡Modern

In the video, 'modern' is used to describe a lifestyle characterized by stress, tension, and agitation, which is often associated with contemporary living. The speaker critiques this modern lifestyle for its negative impact on the quality of life and sleep, suggesting that traditional, culturally embedded practices offer a more balanced approach to living. The term is used to contrast the speaker's advocacy for ease and restfulness with the perceived stress of modern living.

Highlights

Sleep is not a requirement; the body requires rest, and sleep is just one form of it.

Rest can be achieved in various ways, not just through sleep.

Rest is about managing the energy equation by lowering consumption while maintaining production.

Feeling rejuvenated is due to lowered energy consumption, not necessarily from sleep.

During acute activity, energy consumption increases, leading to exhaustion if production doesn't match.

Lowering consumption and increasing production can lead to a feeling of being energized.

After physical exertion, sitting for 10 minutes can rejuvenate you by lowering energy consumption.

The concept of being at 'total ease' is essential for the body to be well-rested.

A well-rested body during the day can lead to less need for sleep at night.

The body asks for rest, not necessarily sleep, and being at ease is a form of rest.

Learning to sit in a restful manner can reduce the need for sleep.

The quality of sleep is not the goal; instead, focus on the quality of life and ease.

If you can do everything with ease, the quality of life improves, which naturally enhances sleep quality.

Stress and tension can prevent both quality of life and quality of sleep.

In traditional Indian culture, systems for maintaining ease and quality of life were integrated into daily routines.

The cultural expression 'I sleep well' signifies living well in Indian culture.

Improving the quality of life, rather than just sleep, leads to better overall well-being.

Transcripts

Sadhguru: See, sleep is not a requirement in one’s life.

What the body requires is rest.

Sleep is just one form of rest.

A lot of people are beginning to think...

in Tamil Nadu if somebody says [speaking in Tamil]

means they’re sleeping. [Laughs]

Need not be – you can sit and rest, isn’t it?

Yes? You can stand, and also rest.

You’re running – if you stand, doesn’t it feel like rest?

You’re standing – if you sit down, doesn’t it feel like rest?

There are many ways of resting.

The most important thing is, rest means you’re changing the energy equation

where consumption is lowered, production is going on at the same pace.

So, after a period of time you feel rejuvenated

because consumption has been lowered.

Essentially, you’re managing the energy equation.

If you’re on acute activity, the consumption is more;

whatever you’re producing it’s not enough.

After some time you feel exhausted because the consumption has been heavy.

If you lower the consumption and increase the production,

after some time you feel energized.

Suppose you’re running; if you run a mile,

after that you can’t take another step, let’s say.

Oh, many of you have been running for Isha marathons, Isha Vidya marathons,

42 kilometers, all right, whenever.

After a mile or two, you can’t take another step.

Don’t eat anything, don’t drink anything, just sit down for 10 minutes,

again you’re fine, rejuvenated, isn’t it?

All you have done is lowered the consumption,

production is still at the same level.

So, now there are ways to lower the consumption,

and increase the productivity also.

So, if you come to a certain state of ease...

when I say ease,

it’s not something that most people will ever understand,

because most people are not at ease.

If you’re at total ease, if the system is at total ease,

everything is at ease – it is well rested, always it is rested.

Because it’s so rested throughout the day,

if you sleep in the afternoon, do you see you can’t sleep much in the night? Yes?

Oh, you’re already experimenting? [Laughter]

If you sleep in the afternoon, you can’t sleep much in the night,

unless you’re sick, or you’re very tired because of something.

Because it’s well rested in the day, it can’t sleep in the night.

So, you don’t have to necessarily sleep.

If you sit here also, if your body is resting,

you will see, your sleep quota will naturally shrink.

How to increase the quality of sleep?

Don’t try to increase the quality of sleep.

The ideal way to live is, there is no sleep in my life.

But that’s not possible right now, still body has some inertia,

so, it sleeps minimum – rest of the time it is at ease.

If you keep this at ease,

then sleep does not occur to the body

unless it comes to a certain point of exhaustion.

So, body is never, ever, asking for sleep,

but it is definitely asking for rest.

If you do not know how to sit here in a restful manner,

it will [Gestures] try to rest like this. [Laughter]

If you can sit here totally at ease,

it will sit here for hours without falling asleep.

Otherwise, this is [Gestures] the only way it knows how to rest.

So, do not try to increase the quality of sleep, there’s no such thing.

Just learn to keep your body restful and at ease, consciously.

If you sit here now, one simple thing you can do is,

you sit down, you come and sit down here,

just move your attention from the top of your head, down to your toes,

and see if everything is loose, and easy, and relaxed, and at ease.

Are you sitting like this? [Gestures] [Laughter]

If you sit, just bring this to ease, as much as you can

– not everything is in your conscious level –

as much as you can, consciously bring it to ease.

You will see, suddenly if you are the kind who will fall asleep at 10 o’clock,

if you simply, one hour if you sit here at ease,

you will see, your sleep will get postponed by half an hour.

You won’t feel sleepy at 10, naturally you are awake.

So, instead of trying to increase the sleep quality...

no, you increase the quality of life.

If you increase the quality of life...

when I say increasing the quality of life,

nothing in your life, whatever you may be doing,

from simple breathing, to any complex activity that you do in your life,

the quality of that will not improve if you cannot do it with ease.

Is that so? Hmm?

Only when you can do something with total ease, let’s say you’re riding a bicycle,

if you’re riding like this, like this, you can’t say you’re enjoying your cycling.

If you can ride it with ease, with so much ease

that even if you take off your hands, it will go only straight,

the way you want it to go, you are at ease.

Because you’re at ease, the quality of your cycling has improved, isn’t it?

So, these two things are connected.

So, if you enhance the quality of your life, naturally sleep quota will go down.

If the quality of your life goes bad,

you can’t do anything with ease, then also you cannot sleep.

But stressfully you cannot sleep.

Not because you’re well rested you cannot sleep,

you cannot sleep because you’re stressed out.

If you do this, you will not live long.

If your body does not get enough rest, it will die,

it will break, something will go.

If you’re not at ease, that means you are in dis-ease. [Laughter]

You’re heading there.

You are in dis-ease means you are in a certain state of ill-health.

But if we say you’re deceased, that means you’re dead. [Laughter]

So, don’t move into the direction of dis-ease,

move into direction of ease.

If you become totally at ease, sleep quota will come down.

Quality of sleep will be good because quality of life is good.

You want to increase only the quality of your sleep – life does not work like that.

If you wake up well in the morning, you’ll also sleep well in the night.

[Laughs]

There’s a whole lot of systems.

To give this to people, in the eastern cultures, in India particularly,

all these systems are built into one’s life.

Of course they’re throwing it away, because they all became modern.

Modern means to be distressed, constantly in tension, agitated,

worked up about everything – that means you’re really modern.

Otherwise, traditionally all these things were built in.

From morning when you wake up till you go to sleep,

what you should do, how you should handle yourself, all these things were fixed.

Till the beginning of this generation, everybody was aware.

Suddenly they all became English-educated,

and they become modern, and tense. [Laughs]

Otherwise, this was called Achara Vichara:

what to do, what not to do, everything is built from morning to night,

all aspects of life, how to do it.

If you do it like that, so that you can do everything with ease,

as much ease as possible.

So, those who were not able to dedicate their life to yoga and spiritual process,

for them it was built into natural culture.

At least this much ease you know so that you wake up happily

and go to sleep and sleep well.

Even today this is a thing that they will say in India.

If people say "What’s happened?" "You know, this happened, that happened in my life."

They say, "That’s okay, but in my life, if I lie down I sleep well."

Hmm?

"He might have made so much money, it's okay, but I sleep well." [Laughter]

You hear this? People say this, it's part of the cultural expression.

‘I sleep well’ means ‘I'm living well.’

Only because I live well I can sleep well.

If I’m not living well, I cannot sleep well.

So, do not try to improve the quality of your sleep.

Improve the quality of your life, then you will naturally sleep well also.