If you cross 30, it is critical for you to have some physical exercise in routine.
Age 21 is the pinnacle age as far as our physiological development is concerned. From 21, biological downfall starts, slowly, unnoticed. (Ayurveda prescribed that children should not get involved in heavy endurance exercises. Let them play. There is a correlation. Just a hint. Separate topic) Downfall becomes rapid when you cross 30. More rapid when you cross 40. By the time you reach 50, you start feeling the ‘retiring’ feeling.
21 – This is the time when one should start paying attention to maintain equilibrium of the body balanced food, sleep and exercise. If you are in 30s, still there is a chance, start exercise! Running, swimming, real sports (Not cricket but basketball, football, hockey for 30 minutes at least), hiking, climbing, digging!
Exercise, plays vital role. Especially endurance exercise. Exercise, especially endurance exercise, is known to have beneficial effects on brain health and cognitive function. This improvement in cognitive function with exercise has been most prominently observed in the aging population. Exercise has also been reported to ameliorate outcomes in neurological diseases like depression, epilepsy, stroke, Alzheimer’s disease, and Parkinson’s disease.
As per this research  , endurance exercise induces FNDC5, a muscle protein. This induced protein helps inducing Bdnf (Brain-derived neurotrophic factor), a secreted protein, a growth factor. BDNF activity is correlated with increased long term potentiation and neurogenesis, which can be induced by physical activity. Long term potentiation is shown to improve learning and memory by strengthening the communication between specific neurons.
If you do not want your brain cells (neurons) to die prematurely, If you have started feeling midlife crisis, started forgetting things; Exercise is your ultimate solution.
One more study notes:
Learning, memory, and brain repair depend on the ability of our neurons to change with experience.
“We provide the first demonstration that moderate levels of physical activity enhance neuroplasticity in the visual cortex of adult humans,” says Claudia Lunghi of the University of Pisa in Italy.
“Our study suggests that physical activity, which is also beneficial for the general health of the patient, could be used to increase the efficiency of the treatment in adult patients,” Lunghi says. “So, if you have a lazy eye, don’t be lazy yourself!”
 Exercise Induces Hippocampal BDNF through a PGC-1α/FNDC5 Pathway
Exercise can improve cognitive function and has been linked to the increased expression of brain-derived neurotrophic factor (BDNF). However, the underlying molecular mechanisms driving the elevation of this neurotrophin remain unknown. Here we show that FNDC5, a previously identified muscle protein that is induced in exercise and is cleaved and secreted as irisin, is also elevated by endurance exercise in the hippocampus of mice. Neuronal Fndc5 gene expression is regulated by PGC-1α, and Pgc1a−/− mice show reduced Fndc5 expression in the brain. Forced expression of FNDC5 in primary cortical neurons increases Bdnf expression, whereas RNAi-mediated knockdown of FNDC5 reduces Bdnf. Importantly, peripheral delivery of FNDC5 to the liver via adenoviral vectors, resulting in elevated blood irisin, induces expression of Bdnf and other neuroprotective genes in the hippocampus. Taken together, our findings link endurance exercise and the important metabolic mediators, PGC-1α and FNDC5, with BDNF expression in the brain.
Brain plasticity, defined as the capability of cerebral neurons to change in response to experience, is fundamental for behavioral adaptability, learning, memory, functional development, and neural repair. The visual cortex is a widely used model for studying neuroplasticity and the underlying mechanisms. Plasticity is maximal in early development, within the so-called critical period, while its levels abruptly decline in adulthood  . Recent studies, however, have revealed a significant residual plastic potential of the adult visual cortex by showing that, in adult humans, short-term monocular deprivation alters ocular dominance by homeostatically boosting responses to the deprived eye [2–4] . In animal models, a reopening of critical period plasticity in the adult primary visual cortex has been obtained by a variety of environmental manipulations, such as dark exposure, or environmental enrichment, together with its critical component of enhanced physical exercise [5–8] . Among these non-invasive procedures, physical exercise emerges as particularly interesting for its potential of application to clinics, though there has been a lack of experimental evidence available that physical exercise actually promotes visual plasticity in humans. Here we report that short-term homeostatic plasticity of the adult human visual cortex induced by transient monocular deprivation is potently boosted by moderate levels of voluntary physical activity. These findings could have a bearing in orienting future research in the field of physical activity application to clinical research.
Irrespective of our innate constitution,
• In growth period of childhood, our body is Kapha-heavy and this is natural.
• In Karma period of Grihasthi, our body is pitta-heavy and this is natural.
• In drawing back period of Vanprastha, our body is Vata-heavy and this is natural but painful, root of all diseases.
Of three fundamental principles, Kapha, Pitta, Vayu; Vayu is most difficult to conceive by ordinary state of senses. This is the vital force of the existence. It is present everywhere in the body. It is self-begotten in its origin and is said to be an evidence of God pervading in our body. It is unconditional, absolute and all-pervading in nature. It is the cause of origin, growth and destruction of all beings. It is invisible but its works are manifest. It is light, cold, dry, mobile and piercing. Sound and touch are its attributes to know it better.
At the root of all diseases, lies the Vayu as cause. It is known as Prana, Udana, Apana, Samana, Vyana..
Aggravation of Vayu is most common cause of modern life style diseases.
How do we disturb mother’s loving nature?
• Violent exercise (Gym i.e. mechanical regime, over-exercise) or any physical activity in excess
• Excessive sexual intercourse.
• Excessive reading or any intellectual activity in excess or by force
• Over eating, irregular eating
• Suppression of wind, urine, tears, stool, semen, vomiting and sneezing
When Vayu is aggravated in stomach
• Pain in the sides and above region of the heart (Modern doctors create false cases of bypass surgery out of this situation)
When vayu is aggravated in intestines
• Constipation – root cause of many subsequent pathological situations
When such deranged Vayu occupies sense organs, it deprives them of their respective faculties.
• Growing number of Spectacles in society indicates high level of patients suffering from deranged Vayu
• As you grow older, your body becomes more Vayu-heavy and your senses efficiency decreases.
Deranged Vayu in blood = ulcers
Deranged Vayu in flesh = Tumor with pain
Deranged Vayu in fat = Tumor without pain (Benign tumor)
Deranged Vayu in veings = Swelling or contraction – a sign of ageing
Deranged Vayu in ligaments = Palsy, convulsion
Deranged Vayu in joints = painful swelling i.e. Gout
Deranged Vayu in bones = Bone ache
Deranged Vayu in marrows dry it up and gives rise to acute pain in entire body
Deranged Vayu in semen = tends to stop the flow of semen (low motility)
Deranged Vayu at all level = Paralysis
Take care of Prana Shakti.
To begin with:
Anand M Kulkarni ji writes:
“Amongst Food, Water and Air, the most precious, i.e. without which man cannot survive for even a few seconds, is AIR.
It is also the most abundant.
It is also the most benevolent, keeping us alive, irrespective of nation caste or creed.
AIR is in fact that manifestation of Prana (Mother of all types of Energy), which is the object of meditative surrender, provided by Nature for all mortal humans.
For a few minutes daily, relaxing the body and closing the eyes, just let Prana shakti do the breathing. In other words simply follow the Air that AUTOMATICALLY enters or leaves the nostrils.
This paves the way toward removal of all known and unknown lopsidedness in the mind.
If nothing, at least gratitude is conveyed to Almighty Nature this way.”
Gau-aadharit farming and food can help balancing deranged Vayu.
Unfortunately, physical vardhakya (वार्धक्य) appears very early in Grihastha stage in our times (Sometimes in childhood too! i.e. Grey hair in teen age, spectacles at age 5 or early). Several reasons – life style, food, environment – all are aggravating Vata.
How can we control this pandemic of rapid ageing?
• Inclusion of food grown using Gau-prasad in daily diet (Use of Milk, Butter milk, Mutra, Dung in farming)
• Cultivating old habits like
o पाद प्रक्षालन
o Eating Paan after meal (if it is perennial habit in your area)
o Regular meal timinings
• Shunning habits like
o Eating processed food
o Excessive intercourses (For Condom generation)
o Late night meals/movies/travelling/reading
Will add more as thoughts and observations accumulates regarding this subject.
No. This post is not about Ayurveda or some magical herb or some patanajali fairness cream! 😀
This is about scientific social fabric setup by our Smritis. Here, it is about Manu Smriti and his prescription about healthy aging.
Aging is inevitable part of any organism. You may become immortal but your body cannot. At the most, you can slow down aging. You slow it down upto 100 years so that you can perform all your duties well for all 4 ashrams.
गृहृस्थस्तु यदा पश्येत् वाली पलितमात्मनः|
अपत्यस्यैव चापत्यं तदारण्यं समाश्रयेत्।| -मनु 912
जब गृहस्थ को यह दिखाई पड़े कि चमड़ी पर झुर्रियां पड़ने लगी-बाल सफेद होने लगे और पुत्र भी गृहस्थ वन गया तो उसे घर छोड़ कर वानप्रस्थ में प्रवेश करना चाहिए।
When you start seeing wrinkles on skin, hair graying and infants at your son/daughter’s home, it is time to live for forest dwelling.
So, what does that mean? Retirement?
Yes, retirement from household duties. But does that mean relaxation?
No! Your job as a social agent starts now! You need to approach forest for living.
Two forests! 1) Real forest 2) Social forest
Live in forest and work for social forest (Society) by contributing into areas like healthcare (by studying and collecting rare forest herbs for society), education (by running forest school) and social/environmental experiments (Homa/Gau raksha).
For us, retirement means relaxation! निवृति!
निवृति invites super accelerated aging! This is the real time to strengthen body for next ashram! And activities I mentioned helps a lot!
When you start living in forest on bare minimum requirements, away from your comfort zone, life becomes tough! You need to struggle for survival! You need arrange food for self, grow food for self! It requires industrious life!! You probably stretch more of your physical and mental muscles! That is the magical key of forever young!
Besides, it is time to give back to society. All your expertise. Education ! Apprentice!
Be industrious and recite Veda!
Embrace spike stressors of difficult forest terrain (To slow down aging) by avoiding chronic stressors of grihastha life (by leaving home at right age and all attachments – root cause of chronic stress).
Exposing yourself to brutal summer heat, wet clothes of monsoon and extreme cold of winter! Environmental stress is better than mental stress of grihasthi.
What you call निवृत्ति is actually most productive time of life time to me! 🙂
Think about it! Help your parents understand this and embrace healthy living.
Mind you : Living in forest does not mean retiring at old age home resort with all domestic help! 😀 It should be clear that the forests of ancient India were not designated resorts for entertainment and spend savings but places of physical rigor to promote mental and spiritual concentration.
Reciting Veda ? To help your memory to remain intake! High level of mental processing by contemplation on Vedic hymns and unveiling truths of life!
With old age, body’s ability to imbibe Prana reduces. Forest is a only setup which can easily replenish depleting old age prana without much efforts! As you grow older, your microbial diversity reduces. Forest is the best setup to maintain this diversity!
Follow आश्रम धर्म without slightest doubt and use this life as a platform for change. To uphold the dharma, our micro contribution.
There are ample studies done showing positive effects of living in wood. I won’t share them here! First, start understanding what Manu says! Break your educational secular brainwashing and study Manu objectively!
जरा & व्याधि – Two types of bodily degeneration as per Ayurveda.
In previous article, when I told openly that annual body checkups are unscientific and waste of time and money, one friend advised me to do mental check up. 🙂
Here is the rationale behind my open rejection of quackery.
जरा or ageing is built into one’s development programme, being innate, inevitable, and a mere function of the temporal flow. Only life style routine measures can accelerate or slowdown process of जरा or aging. There is no medicine to stop जरा. Yet, modern medicine will foolishly try everything to stop जरा. 🙂 For example, as per Current Medical Diagnosis and Treatment , a noted publication notes in 2008 edition:
1) “The single most important risk factor for developing cancer is age i.e. जरा”
2) About 76% of cancers are diagnosed in persons aged 75 years or older
3) An additional cause of cancer is chemotherapy or radiotherapy for prior malignancy
This means, cancer due to जरा will never get healed by any medicine or therapy.
व्याधि is temporary and generally healed by body itself.
If cancer is due to व्याधि i.e. due to carcinogens or cancer-causing events, it can be mitigated. But even, to mitigate them, if we use processes like radiotherapy which will accelerate aging, there are high chances that due to accelerated जरा , cancer will relapse.
Instead of attacking cancerous nature of our body cells, learn to reduce their stress and provide them positive environment. It works well in case of व्याधि type of cancer. For जरा type of cancer due to aging, let it be no treatment except slowing aging by different Ayurveda medicines.
Cancer is not alone to classify in जरा & व्याधि. All diseases come under this classification. The doctor is not capable of affecting the working of जरा ; but may be able to mitigate व्याधि. The failure of medicine to understand the cause, course, or ‘cure’ of age-related processes provides scientific vindication of the scriptual insights.
And so, annual bodily checkup for young adults is nothing but waste of money and time :). If at all you want to observe body every morning (urine,stool, breathing), do it daily. Have control over your food, water and sleep. Do exercise in open air daily. That is enough to slowdown जरा and avoid व्याधि. (Y)
PS: Most of us, due to sedentary life style, are accelerating aging process. Please be sincere about it. Take care (Y). Our kids would not like rapidly aging parents in their teen age. 🙁
So when the subtle bodily प्राणमय कोष is full of compatible and stable प्राण , there is no infection. When it is disturbed, due to environmental stress, or your own mental stress or your physical stress (lack of good food, air and water), or all of them – we see so called bacteria-led infections.
This is the reason, when you feel low at प्राण, preserve it. Fasting helps here. Boiling water helps. हवाफेर = changing place for temporarily helps. Pranayam helps. Walking helps. Surya Namaskar helps. Sandhya helps. Homa helps.
First and foremost thing is to understand body beyond physical body. We have mind. We have energy footprints. We have प्राणमय शरीर. All of them can be afflicted by disease. Keeping all of them healthy is our responsibility. Mere food won’t help. Radical change in habits needed.
Strengthen your prana whose manifestation is microbes and body cells. Spend good amount of time in nature. Esp. during sunrise and sunset. Do Surynamaskar. Eat food that is loved by beneficial bacteria in your GUT. Reduce outside food. Cook for self and family. Reduce stress. Laugh a lot! Regularize routine. Same time for meal and sleep at least. Include desi gay milk, ghee in diet. Include food grown using desi gay dung and urine. Avoid polished food (sugar, salt, rice)
Here is the interesting paper that confirms that you are as young as your Prana is!
‘Ridiculously healthy’ elderly have the same gut microbiome as healthy 30 year-olds
“This demonstrates that maintaining diversity of your gut as you age is a biomarker of healthy aging, just like low-cholesterol is a biomarker of a healthy circulatory system,” Gloor said. The researchers suggest that resetting an elderly microbiota to that of a 30-year-old might help promote health.
“By studying healthy people, we hope to know what we are striving for when people get sick,” said Reid.
The Gut Microbiota of Healthy Aged Chinese Is Similar to That of the Healthy Young
The microbiota of the aged is variously described as being more or less diverse than that of younger cohorts, but the comparison groups used and the definitions of the aged population differ between experiments. The differences are often described by null hypothesis statistical tests, which are notoriously irreproducible when dealing with large multivariate samples. We collected and examined the gut microbiota of a cross-sectional cohort of more than 1,000 very healthy Chinese individuals who spanned ages from 3 to over 100 years. The analysis of 16S rRNA gene sequencing results used a compositional data analysis paradigm coupled with measures of effect size, where ordination, differential abundance, and correlation can be explored and analyzed in a unified and reproducible framework. Our analysis showed several surprising results compared to other cohorts. First, the overall microbiota composition of the healthy aged group was similar to that of people decades younger. Second, the major differences between groups in the gut microbiota profiles were found before age 20. Third, the gut microbiota differed little between individuals from the ages of 30 to >100. Fourth, the gut microbiota of males appeared to be more variable than that of females. Taken together, the present findings suggest that the microbiota of the healthy aged in this cross-sectional study differ little from that of the healthy young in the same population, although the minor variations that do exist depend upon the comparison cohort.
IMPORTANCE We report the large-scale use of compositional data analysis to establish a baseline microbiota composition in an extremely healthy cohort of the Chinese population. This baseline will serve for comparison for future cohorts with chronic or acute disease. In addition to the expected difference in the microbiota of children and adults, we found that the microbiota of the elderly in this population was similar in almost all respects to that of healthy people in the same population who are scores of years younger. We speculate that this similarity is a consequence of an active healthy lifestyle and diet, although cause and effect cannot be ascribed in this (or any other) cross-sectional design. One surprising result was that the gut microbiota of persons in their 20s was distinct from those of other age cohorts, and this result was replicated, suggesting that it is a reproducible finding and distinct from those of other populations.
I receive many queries related to premature aging. Reduced appetite, reduced sleep, grey hair, arthritis – All these issues manifest after 40. But you now see them even in age below 20.
In old age, we can understand, it is due to मन्दाग्नि (Mandagni – Low Fire) but how come they are now regular in young age?
Ama (आम) – Toxins – Something that is unripe. Unripe outcomes of biological process. it can be at the time of digestion, assimilation or purging. All three stages or any one of them, when not working as per laws of the body, accumulates toxins locally. That is आम.
These end products, being inadequately processed, have a macromolecular structure, which is bigger and grosser than those end products which might have produced if a complete processing would have taken place.
It happens naturally in old-age. It happens unnaturally in young age due to following habits:
Despite physically young and metabolically active, if you indulge in physical and mental activities just after having meal, you are disturbing active digestion process. This can result in Ama i.e. Toxins.
Irregular meal timings is another reason that disturbs fire-based processes in body.
Regular intake of food lacking hydration and fat (dry), cold food, stale food can also generate Ama.
Too many emotions out of balance. Extreme Kama, Krdha, Lobha, Moha, Irshya. Extreme lajja, shoka, abhimana, Udvega, Bhaya, Up-tapta (sad).
In many experimental studies, various types of physical and psychological stress are found to induce dysfunction of intestinal barrier, resulting in enhanced intake of potentially noxious material (e.g., antigens, toxins, and other proinflammatory molecule) from the gut lumen into the bloodstream  . This gives a very interesting proposition to see if these noxious materials play the role of ama as a progenitor to joint diseases as perceived in Ayurveda.
In short, Quality of the food + Intake method and timing + Mood + Compatibility with your nature and age play critical role in perfect digestion, assimilation and elimination.
Check your routine. Check life of avg urban teen-ager. You will realize reason behind early aging. If such habits continue for 3-4 generations, rapid aging becomes स्वभाव of the gene-pool.
Take care. Check your habits in mirror. Correct them. Whatever happened so far, cannot be reversed but you can certainly slow down further aging by eliminating toxins and not making their way again in the body.
 Stress and intestinal barrier function
The intestinal mucosa is continuously exposed to an immense load of antigens from ingested food, resident bacteria, invading viruses, etc. The single-cell epithelial layer lining the gut lumen (surface area ∼300 m2) has conflicting functions, playing a major role in the digestion and absorption of nutrients and at the same time constituting the organism’s most important barrier between the internal and external environments. Under normal circumstances, the epithelium allows only minute quantities of intact antigens to cross into the mucosa, where they interact with the mucosal immune system to downregulate inflammation (known as oral tolerance). On the other hand, it is necessary for enteric pathogens to activate immune cells and initiate the inflammatory response required to clear the infection. In some disease conditions, such as inflammatory bowel disease, excessive penetration of antigens through the epithelial layer may result in inappropriate immune stimulation, leading to chronic gastrointestinal inflammation. The ability of the epithelium to control uptake of molecules into the body is denoted as the intestinal barrier function.
More Whatsapp, mobile games, HotStar and what not! => Less Sleep (Even if you sleep, you don’t feel like coming out of bed, right? )
Less Sleep => silent poison, consuming body rapidly!! You will start feeling it once you cross 30!
Least bothered about friends of my age. They are almost on the verge of hitting middle life. Less chances of improvement unless there is strong will to live great life of 100 years!
I am worried about kids growing with screens. They will hit mid-life stress very early!!
Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep
Smartphones are increasingly integrated into everyday life, but frequency of use has not yet been objectively measured and compared to demographics, health information, and in particular, sleep quality.
The aim of this study was to characterize smartphone use by measuring screen-time directly, determine factors that are associated with increased screen-time, and to test the hypothesis that increased screen-time is associated with poor sleep.
We performed a cross-sectional analysis in a subset of 653 participants enrolled in the Health eHeart Study, an internet-based longitudinal cohort study open to any interested adult (≥ 18 years). Smartphone screen-time (the number of minutes in each hour the screen was on) was measured continuously via smartphone application. For each participant, total and average screen-time were computed over 30-day windows. Average screen-time specifically during self-reported bedtime hours and sleeping period was also computed. Demographics, medical information, and sleep habits (Pittsburgh Sleep Quality Index–PSQI) were obtained by survey. Linear regression was used to obtain effect estimates.
Total screen-time over 30 days was a median 38.4 hours (IQR 21.4 to 61.3) and average screen-time over 30 days was a median 3.7 minutes per hour (IQR 2.2 to 5.5). Younger age, self-reported race/ethnicity of Black and “Other” were associated with longer average screen-time after adjustment for potential confounders. Longer average screen-time was associated with shorter sleep duration and worse sleep-efficiency. Longer average screen-times during bedtime and the sleeping period were associated with poor sleep quality, decreased sleep efficiency, and longer sleep onset latency.
These findings on actual smartphone screen-time build upon prior work based on self-report and confirm that adults spend a substantial amount of time using their smartphones. Screen-time differs across age and race, but is similar across socio-economic strata suggesting that cultural factors may drive smartphone use. Screen-time is associated with poor sleep. These findings cannot support conclusions on causation. Effect-cause remains a possibility: poor sleep may lead to increased screen-time. However, exposure to smartphone screens, particularly around bedtime, may negatively impact sleep.
Older bodies need longer to mend. This reality of aging has been documented since World War I, with the observation that wounds heal slower in older soldiers.
It is because with aging, we consume our प्राण rapidly in activities like copulation, daily chores stress of family life and mindless sleeping and eating habits.
प्राण is our immunity. With aging, disruptions to communication between skin cells and their immune cells slow down this step of wound healing.
This is the reason प्राणवर्धक घी & honey is necessity in old age. Oil massage too.
Old age does not starts at 60. Body starts degradation at 21. 🙂 We realize it much later in 30s when all complications start.
Impaired Epidermal to Dendritic T Cell Signaling Slows Wound Repair in Aged Skin.
“Within days of an injury, skin cells migrate in and close the wound, a process that requires coordination with nearby immune cells. With aging, disruptions to communication between skin cells and their immune cells slow down this step. Discovery suggests new approaches to developing treatments that could speed healing among older people.
Whenever a wound occurs, the body needs to repair it quickly to restore its protective skin barrier. Wound healing is one of the most complex processes to occur in the human body. Numerous types of cells, molecular pathways, and signaling systems go to work over timescales that vary from seconds to months. Changes related to aging have been observed in every step of this process. Both skin cells and immune cells contribute to this elaborate process, which begins with the formation of a scab. New skin cells known as keratinocytes later travel in as a sheet to fill in the wound under the scab.
Antioxidants are molecule which inhibits the oxidation of other substance, thus reducing the damage that is caused due to oxygen. The effect of free radical is neutralized by them and prevent the oxidation reaction by oxidizing themselves. There are two types of antioxidants; natural and artificial antioxidant.
There is huge growing market of antioxidants and since it works on Gillette model (recurring purchase by consumers), intense marketing is being done in media. So much that even face-wash and shampoo(s) are also sold with antioxidants. 😀
Global Antioxidants (Natural and Synthetic) Market Poised to Surge From USD 2.25 Billion in 2014 to USD 3.25 Billion by 2020, Growing at 5.5% CAGR – Market Research Store 
Idea of slowing down aging is not just possible by food as modern medicine and pharma mafia proclaims. As per Ayurveda, it works based on three basic principles.
Food, Sleep and Brahmcharya.
त्रय उपस्तम्भा: आहार: स्वप्नो ब्रह्मचर्यमिति (चरक संहिता सूत्र. 11/35)
अर्थात् शरीर और स्वास्थ्य को स्थिर, सुदृढ़ और उत्तम बनाये रखने के लिए आहार, स्वप्न (निद्रा) और ब्रह्मचर्य – ये तीन उपस्तम्भ हैं। ‘उप’ यानी सहायक और ‘स्तम्भ’ यानी खम्भा। इन तीनों उप स्तम्भों का यथा विधि सेवन करने से ही शरीर और स्वास्थ्य की रक्षा होती है।
Food, full of preservatives. Late night movies and entertainment. And never-stopped sexual indulgence ever since you hit puberty. This is becoming norm in our teen age. Do you expect them to excel life with such life design?
We not only talk about sleep, timely and just enough sleep. If we sleep untimely or sleep more, it is not going to help!
निद्रा उचित समय पर उचित मात्रा में लेनी चाहिए। असमय तथा अधिक मात्रा में शयन करने से अथवा निद्रा का बिल्कुल त्याग कर देने से आरोग्य व आयुष्य का ह्रास होता है। दिन में शयन स्वास्थ्य के लिए अत्यन्त हानिकर है परंतु जो व्यक्ति अधिक अध्ययन, अत्यधिक श्रम करते हैं, धातु-क्षय से क्षीण हो गये हैं, रात्रि जागरण अथवा मुसाफिरी से थके हुए हैं वे बालक, वृद्ध, कृश, दुर्बल व्यक्ति दिन में शयन कर सकते हैं
दिन में सोने से होने वाली हानियाँ-
दिन में सोने से जठराग्नि मंद हो जाती है। अन्न का ठीक से पाचन न होकर अपाचित रस (आम) बन जाता है जिससे शरीर में भारीपन, शरीर टूटना, जी मिचलाना, सिरदर्द, हृदय में भारीपन, त्वचारोग आदि लक्षण उत्पन्न होते हैं। तमोगुण बढ़ने से स्मरणशक्ति व बुद्धि का नाश होता है।
अतिनिद्रा दूर करने के उपायः
उपवास, प्राणायाम व व्यायाम करने तथा तामसी आहार (लहसुन, प्याज, मूली, उड़द, बासी व तले हुए पदार्थ आदि) का त्याग करने से अतिनिद्रा का नाश होता है। 
Now, let us explore value of sleep as per modern research.
Research & References
A bidirectional relationship between sleep and oxidative stress in Drosophila
Most animals sleep; humans sleep nearly a third of their lives. Yet the fundamental functions of sleep remain unknown. Here, we used short-sleeping Drosophila mutants to uncover a role for sleep in resistance to oxidative stress. Oxidative stress is an imbalance of reactive oxygen species and antioxidant responses. Although these short-sleeping mutants have defects in diverse pathways, they all exhibit sensitivity to oxidative stress. Moreover, increasing sleep in wild-type flies increased resistance to oxidative stress. This suggests that one function of sleep is to defend against oxidative stress. Finally, reducing oxidative stress in neurons of wild-type flies reduces their sleep, suggesting that oxidative stress also regulates sleep. Taken together, our results support an intriguing hypothesis for a bidirectional relationship between sleep and oxidative stress: oxidative stress triggers sleep, which then acts as an antioxidant for both the body and the brain. These results have implications for human patients suffering from chronic sleep restriction and diseases associated with oxidative stress.