The children below five should be allowed to sleep as long as they can. For a young man, eight hours sleep is enough. But with the increase of age, sleeping hours are automatically reduced. A person above 50 should not sleep beyond six hours. Even four hours’ sleep, provided it is sound and is taken in the first half of the night, can be sufficient in some cases. Body health depends on the degree of soundness of our sleep.

An interrupted half-waking sleep cannot keep us healthy and happy in life. For sound sleep, the following points are useful:

1. The place of sleeping should be clean and airy. Windows and ventilators should be open to let in fresh air.
2. The bed should be hard, but comfortable. In the winters the blanket etc., should be large enough to enable one to have sound sleep, which gives new energy and one gets up completely fresh in the morning.
3. The cot should be tight. Sleeping on a takhat or hard bed is preferable so that the spine remains straight and the blood circulation is not hindered in any way.
4. Do not sleep with the face covered. Breathing should be through the nose, so that the air is filtered before it enters the windpipe; air is also warmed by breathing through the nose. It is a bad habit to breathe through the mouth.
5. It is better to eat one’s supper three to four hours before going to bed. Mind should also be free from all worries at the time of going to bed. If there is some amusement before sleeping, it provides relaxation to the tense muscles and nerves. The sleep in that case is sound and refreshing.
6. It is a good habit to wash one’s face and feet before going to bed. After this, sit in Vajrasana on the bed itself and concentrate on your deity or do your prayers, or perform Maritra Japa, if you have any. Deep breathing for a few minutes also ensures sound sleep.
7. Urinating before going to bed makes the bladder light. Light massage of eye muscles or even head helps bring relaxation. Do not wear tight clothes while sleeping. The clothes should be minimum and loose. A glass of cold water before sleeping is also good. The pillow should not be too high.