11 Holistic Health Principles for Total Wellbeing

5. Sleep and Circadian Health

Quality sleep supports memory, mood, metabolic health, and immune function, so it’s a central pillar of holistic wellbeing. Circadian habits — consistent sleep and wake times, morning light exposure, and reduced evening screen time — stabilize biological rhythms. Create a simple wind-down routine: dim lights, avoid heavy meals two hours before bed, and choose calming rituals such as light reading, warm haldi doodh (turmeric milk) if it suits you, or brief stretching. Keep the bedroom cool, dark, and quiet, and reserve the bed mostly for sleep to strengthen the mental connection between bed and rest. If sleep problems persist, track sleep patterns for two weeks and share them with your clinician; they can evaluate sleep disorders or recommend behavioral interventions. Short naps are fine for many people but limit them to 20–30 minutes and avoid late-day naps that disrupt night sleep. Improved sleep often accelerates gains from nutrition, movement, and stress practices described elsewhere in this list.