How to Sleep Better: The Miraculous Ten-step Protocol to Recharge Your Mind and Body

by Deepa Kannan

Did you know that 10-30 per cent of adults struggle with chronic insomnia?

In How to Sleep Better, Allied Functional Medicine and Ayurvedic health counsellor Deepa Kannan explores the root causes of poor sleep and provides expert tips and advice that will enhance the quality and duration of your resting hours and rejuvenate your life. She explains how and why we sleep, what our body does while we rest, and the reasons behind many common sleep problems. She also enlightens us on how to use each of our ten senses or indriyas mentioned in the Upanishads--the eyes, ears, nose, skin, tongue, rectum, genitals, legs, hands and mouth--effectively to enjoy a restful night. This comprehensive guide offers an easy-to-adapt, prescriptive lifestyle programme that will empower us with incredible tools for a healthier life.

405 pages, Kindle Edition

Published December 14, 2023

About the author

Deepa is an Allied Functional Medicine Practitioner, Ayurvedic Practitioner, Author and a Yogini at OHA Health. Having a son with a rare adrenal disorder gave her insight into the working of the adrenals. Her articles have been shared by Dr Mark Hyman, MD, a 17 times NY Times Bestselling Author. She also gave the opening speech on Health Hacks at Amazon Web Services & YourStory HeathTech 2019 to heads of healthcare start-ups in India. She is in the YourStory100 Digital Influencers Of 2020. She is the author of the book How To Sleep Better-The Miraculous 10-Step Protocol To Recharge Your Mind & Body by HarperCollins with a foreword by Dr Mark Hyman which HarperCollins said was one of the most promising debut voices of 2023. She has been featured in Femina, Scroll, Mint Lounge, the award winning podcast 15-Minute Matrix and UK Health Radio discussing sleep.

Deepa’s journey as a healer is a one of continual evolution, that runs in parallel with her life. She has navigated through childhood struggles, a failed marriage and a divorce, remarriage to her soul companion and the birth of a child with a rare genetic disorder, using adversity and deep pain as fuel for her growth and transformation. She
brings her soul purpose of holistic health, living with vitality and manifesting dreams to her practice every single day, helping people achieve and maintain a state of well-being that serves their vision for themselves. You can find her on Instagram at https://www.instagram.com/ohahealth/ and on www.ohahealth.com.

Reviews

[ᛚᚨᚱᚲᚨ × ᚠᛖᚾᚱᛁᚱ (Semi hiatus) · Rating 1 out of 5]

dnf 3%

March 24, 2024

I picked it up thinking it was based on science, but it turns out it is about ayurveda and "opinions, ideas and experiences of the author", according to the disclaimer.
I guess that if you don't mind alternative medicine, you can give it a try. Not being based on science and studies, I'll pass.

Rating: I'm giving 3 stars not to penalize the author, but to me it's 1 star.

April 02, 2024

EDIT after kindly being contacted by the author I'm leaving a clarification of my point of view, but I'm also changing my rating to be honest with myself.
+ When I said that the book is not scientifically based I was referring to the solutions to sleep better. If you don't take into consideration that ayurveda is classified as pseudoscience, the disclaimer still states that the solutions to sleep better are "opinions, ideas and experiences of the author" unless stated otherwise. Disclaimers are not required, if not as a mean to protect oneself, therefore I can't see how I should not take it seriously.
+ Not having read the book and this not being my field, it was not my intention to comment about the chapters on explanations of senses: I simply have no idea.
+ I understand all the work that is behind every single book, but I don't see how this fact has to change my honest opinion.


Table of Contents
Part 1 - Understanding Sleep
1. How and Why We Sleep
2. Indriyas: Your Instruments of True Knowledge
Part 2 - The First Sense: Sight
3. Sight, Light and Vision
4. The Circadian Rhythm
5. Your Inner Clock
6. Therapies for Your Sense of Sight
Part 3 - The Second Sense: Sound
7. Sound, Vata Dosha and Adrenals
8. Adrenal Function, the HPA Axis and Sound
9. Therapies for Your Sense of Sound
Part 4 - The Third Sense: Smell
10. Smell, Emotions and Memories
11. Breath: The Symbol of Prana
12. The Glymphatic System and Sleep
13. Therapies for Your Sense of Smell
Part 5 - The Fourth Sense: Touch
14. Touch, Connection and Oxytocin
15. The Seesaw of Oxytocin and Cortisol
16. Therapies for Your Sense of Touch
Part 6 - The Fifth Sense: Taste
17. Taste, Gratitude and Fasting
18. The Vagus Nerve, Fasting and Sleep
19. The Six Tastes
20. Therapies for Your Sense of Taste
Part 7 - The Sixth Sense: Detoxification
21. Digestion and Detoxification
22. Agni for Great Sleep
23. The Liver and Detoxification
24. Therapies for Your Sense of Detoxification
Part 8 - The Seventh Sense: Uro Reproduction
25. The Urinary System and Vata Dosha
26. How Hormones Impact Sleep
27. Sexual Energy and Vitality
28. Therapies for Your Sense of Uro-Reproduction
Part 9 - The Eight Sense: Locomotion
29. Locomotion, Movement and the Circadian Rhythm
30. Movement for Great Sleep
31. Therapies for Your Sense of Locomotion
Part 10 - The Ninth Sense: Grasping
32. Grasping, Strength and Nerves
33. Hands, Muscles and Nerves
34. Pain and Sleep
35. Therapies for Your Sense of Grasping
Part 11 - The Tenth Sense: Speech
36. Speech, the Thyroid Gland and Resilience
37. The Miracle Gland: The Thyroid
38. Therapies for Your Sense of Speech
Part 12 - The Ten-sense Protocol
Week 1
Week 2
Week 3
Week 4
39. How to Choose a Sleeping Position
40. Eating for Good Sleep

[Monica Paz · Rating 5 out of 5]

This book is a must read for anyone who has ever struggled with sleep and is looking for root causes and solutions to their difficulty falling asleep or staying asleep.
The author does a beautiful job of bringing in the ancient wisdom of Ayurveda and the Functional Medicine approach that looks at root causes of dysfunction with a systems approach.
This author gives the reader hope. She shows us, using examples and case studies, that we, too, can find resolution to our sleep disorder.
I found this book very thorough, applicable and most of all, inspiring.
The author gives us all kinds of case studies and demonstrates how anyone can begin their journey to better sleep tonight.

[Reader · Rating 5 out of 5]

Ayurveda is a powerful ancient science less understood by many, Functional Medicine is a beautiful science that looks deep into the human health. The Author has fused them both to bring out the best of both sides. Solidly based on both sciences this book is a must read for anyone who believes that they can take charge of their health and work their way up to find good health and sleep. The book is a tribute to the ancient wisdom from India and an Ode to the Functional Medicine. Kudos to the author to have captured the essence of both world in a simple language for the reader to comprehend.

Shyam Prasad

[Awais Khan · Rating 5 out of 5]

An absolutely excellent guide on how to sleep better. Deepa Kanan writes with authority and compassion and as someone who understands what it's like to not feel rested. The book is a breath of fresh air! Recommended!

[Swapna Peri ( Book Reviews Cafe ) · Rating 3 out of 5]

Sleep is one of the most important things you need to do for your body because it is your body’s way of recharging its batteries. When you begin to feel sleepy at night, it means that you have reached the limit that your body has, and you should sleep so that you do not over-exert yourself. Many people don’t get enough sleep at night, mostly because so many of us have turned into night owls who love to do so many things at night instead of the daytime. These are terrible habits, and we must learn to get rid of them by paying attention to the importance of sleep.
In this connection, author Deepa Kannan, Allied Functional Medicine and Ayurvedic health counsellor in "How to Sleep Better,", embarks on an enlightening journey into the realm of sleep, emphasizing its vital role in recharging our body's batteries. The book addresses the prevalent issue of inadequate sleep, shedding light on the detrimental habits that hinder our restful nights. Kannan's expertise shines through as she explores the root causes of poor sleep, offering readers a transformative guide to enhance the quality and duration of their resting hours.
Delving into the fundamentals of sleep, Kannan explains the 'why' and 'how' of our sleep cycles, unravelling the reasons behind common sleep problems. What sets this book apart is the incorporation of insights from the Upanishads, specifically focusing on the ten senses. Kannan elucidates how to leverage each sense effectively for a more restful night, adding a holistic dimension to the narrative. The prescriptive lifestyle program outlined in the book becomes a practical tool for readers seeking tangible improvements in their sleep quality.
"How to Sleep Better" goes beyond a conventional sleep guide, offering a unique blend of scientific knowledge and ancient wisdom. Kannan's ability to seamlessly integrate Ayurvedic principles with actionable tips creates a compelling narrative. The book is not only for those grappling with sleep issues but is highly recommended for anyone interested in leading a happier and healthier life. The practical insights, valuable information, and gems of wisdom make this book an essential read for those on a quest for rejuvenating sleep.
From the outset, the book captivates readers, prompting a newfound understanding of the importance of sleep. Even for those without apparent sleep issues, "How to Sleep Better" offers valuable insights, paving the way for improved overall health. Deepa Kannan's engaging writing style and practical tips make this book a must-read for anyone interested in understanding the mysteries of sleep and embracing a holistic approach to well-being.

The author's mastery in blending functional medicine and Ayurveda shines brightly, presenting readers with simple yet powerful tools for a Do-It-Yourself approach to address health and sleep concerns. With a methodical approach, Kannan's book provides a comprehensive guide that is sure to help numerous individuals achieve better sleep. Whether you struggle with sleep or know someone who does, "How to Sleep Better" is a recommended read that offers practical solutions to enhance the sleep experience.

[Anugya Sinha]

Prioritize your sleep and health

How little we know about the most important factor in life!

We all know sleep is crucial for our well-being, but did you know quality sleep plays an even bigger role in our overall health?

Deepa Kannan, in her book How to Sleep Better: The Miraculous 10-Step Protocol to Recharge Your Mind and Body, published by HarperCollins, dives deep into this often-overlooked aspect of wellness. This insightful read explores the causes of poor sleep and provides a structured approach to developing better sleep habits.

Beyond the usual five senses (sight, smell, sound, touch, and taste), the book introduces five more—detoxification, uro-reproduction, locomotion (movement), grasping (strength), and speech—all of which influence sleep quality. Balancing these can significantly improve how well you rest.

Combining functional medicine and Ayurveda, Deepa’s approach offers practical solutions to sleep struggles, helping readers wake up refreshed and recharged.

After attending Deepa’s session and reading her book, I found some truly eye-opening insights! If you have ever struggled with sleep, this book is a must-read—especially in today’s fast-paced world.

💡 Prioritize your sleep, prioritize your health! 😴✨

[Christine Morgenstern · Rating 5 out of 5]

My client's new go- to Sleep resource! In "How to Sleep Better,” Deepa Kannan offers a compassionate and insightful guide that blends the holistic practices of Ayurvedic science with the principles of functional medicine. Organized around the ten senses taught in Ayurveda, the book provides a unique framework for understanding and improving sleep. Each chapter delves into a different sense, offering practical advice on incorporating Ayurvedic principles and yoga-based relaxation techniques into nightly routines to enhance calmness and mindfulness.

The brilliance of this book lies in its ability to bridge the gap between functional medicine methods and ancient Eastern traditions when it comes to enhancing one's sleep. The author meticulously explains evidence-based science behind what our body does when resting, common sleep challenges and a plethora of lifestyle habits that provide clear, actionable steps to address our stubborn sleep hygiene deficiencies. The easy organization of subject matter and the inclusion of a QR code linking to additional references further enhances its user-friendliness. Thank you for providing such a refreshing perspective and practical resource!

[Catherine McNamara · Rating 5 out of 5]

This is the type of book that carries a positive energy charge, while it takes the reader down a path towards healthier sleep patterns. To be honest I was in no rush to finish reading this, as the suggestions as well as the tone of the author were fine and interesting company throughout the reading experience. There are many sections that I will reread, to grasp the fascinating information, and I feel my sleeping manner has already improved. Written with care, sincerity and profound knowledge, and balancing kindness and generosity with Ayurvedic practice in our modern world, this book is a must-have for those seeking regeneration and sleep-serenity.

[Dyan Haspel-Johnson · Rating 5 out of 5]

As a health psychologist and sleep expert, I highly recommend this book! The author has found a beautiful way to combine art and science to create a very accessible, warm, and easily understandable guide to sleeping better. She cites both western research and age old eastern practices to create a kind of personalized, comforting, illuminating path to better sleep. Wonderful contribution to the sleep field!

[Eliza · Rating 5 out of 5]

I absolutely love this book. It is fresh in its perspective while drawing on ancient texts and traditions. The interesting thing is that when you are talking about ayurveda and similar ancient health systems, you can't look at it through the lens of modern style randomized trials. But Deepa Kannan manages to put a contemporary perspective on sleep by drawing from age-old practices. I read it cover to cover in a single day, couldn't put it down.

[Dolare · Rating 5 out of 5]

Deepa effortlessly weaves concepts from both Ayurveda and Functional Medicine in this book. She does an amazing job demystifying Ayurveda into easy to understand concepts that are simple, yet SO effective for optimizing sleep. This book is the best gift of health you can give anyone. Health is your greatest wealth, and sleep is your best "drug" to optimizing both aspects of your life. Thank you to the author for sharing your knowledge and making the world a healthier place 🙏🏽

[Mmok · Rating 5 out of 5]

A wonderful combination of science and traditional medicine applied in the context of sleep.

Deepa's book is a wonderful guide for anyone interested holistic healing, enhancing their sleep quality and understanding the interconnectedness of the body and mind.

A delightful read.

[Mukilan Satheesh · Rating 5 out of 5]

I was a good read . The way the author explanation of sleep . Author brings various case files and gives many solution