Deep sleep is not just a component of a healthy lifestyle; it’s a foundation. When we improve sleep quality, it reduces stress, helps people make better food choices, and gives them more energy to stay active. Our goal with this campaign is to raise awareness about sleep and its immense benefits, emphasizing that optimal health isn’t just about medicine, food, and exercise—it’s also about getting the deep, restorative sleep your body needs.
Why this title for your campaign #SleepDeeperIndia? What motivated you to start this initiative, and what were your main goals?
The vision behind #SleepDeeperIndia is quite simple yet profound. Over the past 13 years, I’ve seen countless patients dealing with cancer, diabetes, cardiovascular diseases, and rare syndromes, and a common factor I’ve observed in most of them is sleep deprivation. Medically and scientifically, we know that poor sleep is linked to inflammation and numerous health issues. While many people understand the importance of exercise and nutrition, they often overlook the critical role of deep sleep in achieving great health.
What led you to pursue a career as an Integrative Lifestyle Expert? What inspired you to choose this path for your life and career?
There were two points in my life where I could choose to continue in the space of nutrition and holistic health. At one point in my life, I also considered medical school, and I was confused about where I wanted to be, then I decided that I wanted to be in a space in between. I was fascinated by anatomy and wanted to identify the root causes of why people fall ill. I realized that traditional healthcare often scratches the surface, and I wanted to go deeper, beyond medicine and nutrition, to address the root causes of sickness. My mentor at Yale guided me toward integrative and lifestyle medicine, a field that bridges medicine and lifestyle practices. This approach allows me to work alongside medical professionals while utilizing skills in nutrition, exercise, sleep, and emotional wellness. I believe in looking at patients holistically, investigating root causes, and piecing together the puzzle of health. This path allows me to address not just symptoms but the underlying issues, leading to more sustainable and impactful health solutions.
How is deep sleep is connected to various health issues such as cardiovascular diseases, diabetes, mental health, and immune function?
There’s a reason why sleep is such an integral part of our biology; it’s far from useless. Many people often underestimate sleep, saying things like, “I’ll sleep when I’m dead,” or “Successful people dont sleep”; But if sleep was unnecessary, it wouldn’t be such a fundamental aspect of our health equation. Sleep is when critical processes occur within our bodies. It all starts with the hormone melatonin, which prepares our body for rest. Melatonin is not just about sleep; it’s crucial for repair, rejuvenation, metabolism, and growth.
When we talk about the benefits of sleep, it’s vital to understand that deep sleep triggers several essential functions. For instance, growth hormones are predominantly secreted during sleep, and our gut undergoes repair and healing. Believe it or not, the fat you lose during workouts is actually burned during sleep because that’s when your muscles repair and grow. Being in a state of deep sleep means your body is in the parasympathetic nervous system, which is essential for bringing your body back to homeostasis. This state is where true healing and rejuvenation happen. Consider brain health—during sleep, your brain undergoes a cleansing process where cerebrospinal fluid bathes the brain, washing away metabolic waste and plaque. This is your glymphatic system. This cleansing is crucial, and chronic sleep deprivation is commonly linked to cognitive decline and early-onset Alzheimer’s and Parkinson’s disease.
Sleep also plays a vital role in hormone balance. Hormones like cortisol, which spikes with sleep deprivation, can disrupt other hormones like thyroxine and ghrelin, creating a cascade effect. Hormones work in synchrony, much like a band, so a disruption in one affects the others.
Furthermore, one more critical point to note is that even one night of sleep deprivation can reduce our natural killer (NK) cells, which are vital for a robust immune system. With weakened immunity, we become more susceptible to viruses and bacteria. That’s why athletes and trainers, who push their bodies to the limit, prioritize sleep to repair and recover. Without adequate sleep, they risk injury, increased inflammation, infections and muscle soreness.
Moreover, our digestive system needs rest, too. Melatonin receptors in our gut suggest we aren’t meant to digest food at night, yet many of us indulge in late-night meals, disrupting our sleep and digestive health.
Sleep is foundational for health. It’s one of the first diagnostic questions we ask our patients because getting sleep right sets the stage for everything else to fall into place.
What are some common factors that disrupt our sleep and what steps can we take to mitigate them?
Great question! The first step to improving our sleep is changing our mindset. Many people mistakenly view sleep as a waste of time, but it’s crucial for hormonal health, fat loss, metabolic repair, cognitive health, longevity, immune function and overall well-being. We need to see sleep as an investment in our health—a time when our body kicks into gear to repair and rejuvenate itself.
Another common disruptor is having late dinners. Our bodies are designed to align with the circadian rhythm, meaning our digestion slows as the sun sets. Eating closer to sunset allows for better digestion and optimal cleansing. Eating late can leave you feeling lethargic and bloated in the morning because your body doesn’t have the chance to properly digest and eliminate waste.

Screen time before bed is another significant factor. Sleep is a light-sensitive process, and melatonin, the sleep hormone, is secreted in the absence of light. It’s essential to reduce exposure to screens and gadgets before bedtime. Consider investing in blue light blockers or engaging in non-screen activities as the day winds down. Scrolling through social media or binge-watching shows can disrupt your sleep cycle. Lastly, an overactive mind can hinder restful sleep. Our minds need to be calm so that we can fall asleep peacefully. Establishing a wind-down ritual can help; try disconnecting from daytime chaos, practicing deep breathing, or setting firm work-life boundaries. Allow your mind to relax, and you’ll find it easier to transition into a restful state.
By addressing these issues, we can improve our sleep quality and, in turn, enhance our overall health and well-being.
Also, you often emphasize the importance of the five fundamental pillars: cellular nutrition, adequate exercise, quality sleep, emotional detox, and spiritual wellness. Can you elaborate on these pillars and explain how each one contributes to overall health and well-being? How can our readers integrate these principles into their daily lives?
In integrative and holistic health, we emphasize a comprehensive approach to well- being, which is rooted in five fundamental pillars: cellular nutrition, adequate exercise, quality sleep, emotional cleansing, and spiritual wellness. These pillars form the foundation of a balanced lifestyle and are essential for achieving optimal health.
- Cellular Nutrition: This pillar focuses on feeding your body the right nutrients at a cellular level. Consuming whole, nutrient-dense foods provide the building blocks for energy, growth, and healing. Think of food as fuel that powers your body and supports cellular repair and regeneration.
- Adequate Exercise: Regular physical activity is vital for maintaining muscle mass, boosting mood, and enhancing cardiovascular health. Exercise releases endorphins, which are natural mood lifters, and it also supports weight management and metabolic function. Find an exercise routine that suits your lifestyle and stick with it consistently.
- Quality Sleep: Sleep is the cornerstone of recovery and balance in the body. It is during deep sleep that our bodies repair and regenerate, ensuring we wake up refreshed and ready to tackle the day. Aim for consistent sleep patterns and create an environment conducive to restful sleep.
- Emotional Cleansing: Releasing negative emotions and stressors can improve mental clarity and emotional resilience. Practices like journaling, therapy, or meditation help clear the mind of clutter and foster a sense of peace. Emotional cleansing allows us to process and let go of what no longer serves us.
- Spiritual Wellness: This pillar encourages connecting with your inner self and finding peace through practices such as meditation, prayer, or spending time in nature. Spiritual wellness provides a sense of purpose and connection, grounding us in times of uncertainty.
Now, I’m also introducing our sixth pillar, which is Breath. Every conscious breath is like a healing pill, providing essential information to our body’s trillions of cells. Breathwork helps shift our body from the sympathetic nervous system, which is the ‘fight or flight’ mode, to the parasympathetic nervous system, where true healing and repair occur. Techniques such as yoga and pranayama train us to breathe effectively, bringing balance and homeostasis to our system.
Health is about being in the right system to heal. While life’s challenges may not disappear, conscious breathing puts you in the right state to handle them effectively, promoting recovery and healing. Remember, balance is critical in health, and breath is a beautiful way to achieve that balance.
How do you maintain a healthy lifestyle, and what major tips or do’s and don’ts would you recommend to our readers?
Maintaining a healthy lifestyle is all about balance and being mindful of your habits. I often emphasize that sleep is my linchpin. I need eight to nine hours of deep sleep to be my best self—physically, mentally, and spiritually. This is crucial for recovery and rejuvenation, especially if you’re pushing your body with workouts or daily stress.
- Movement is another key aspect. You don’t always need a gym; find ways to stay active daily. Whether it’s micro-workouts, practicing Surya Namaskar, or simply walking enough steps, make movement a part of your routine. Always ask yourself, “Am I fit to sit?” before you settle into a chair. If you haven’t moved enough, walk a hundred steps, and then sit again.
In today’s world, information overload is real, especially on social media. I see so many people scrambling for answers, looking for quick fixes. But remember, only you know what works best for you. Take time to reflect, whether after a meal or a workout, to understand how your body responds. This self-awareness is key to making informed choices. - Building meaningful relationships is vital. We thrive in communities, so foster connections outside of your immediate family. Whether it’s a mentor, friend, or support group, find people who uplift you. Express your emotions; if you’re not comfortable speaking, try writing. Suppressing feelings only leads to more stress.
- Sunlight and nature are powerful healers. We’re products of nature, and when we align with it, we thrive. If you are living in a city like Mumbai, make an effort to get sunlight and spend time in nature whenever possible. You can also connect with nature through breathwork, visualizations, or even sounds of the ocean or forest.
- Harness the power of your mind. Our thoughts can create or destroy our reality. Reprogram your mind by exposing it to positive influences and focus on the life you want to lead. The mind is limitless, and investing time in its health is crucial.
- Regarding nutrition, aim for the 80-20 rule: 80% wholesome foods and 20% for treats and reward meals. Overconsumption is the problem, not sugar or alcohol itself.
- Maintain balance by being disciplined during the week and allowing yourself some freedom on weekends. Eat as close to nature as possible and avoid refined products.
- Keep things simple. There is luxury in simplicity, and often, the most complex problems have simple solutions. Focus on the fundamentals before chasing exotic supplements or treatments. Sleep, exercise, and nutrition are the real game-changers.
Remember, a healthy lifestyle is not about perfection; it’s about making small, consistent changes that align with your goals.
ABOUT
Wellness Champion for Prime Minister Narendra Modi’s Fit India Movement, Luke is a pioneering figure in the field of integrative and lifestyle medicine in India. Over the past 13 years, he has achieved remarkable success in addressing lifestyle-related conditions.