Does your body get used to lack of sleep? Can napping fill in for night-time shut-eye? If you think these are true, then this podcast is for you. For, sleeping is something we all do but know so very little about.

In this episode, host Himanshi Dhawan, a Senior Editor with TOI, sits in with Dr Sanjay Manchanda, a pioneering sleep specialist who established Delhi’s first sleep clinic at Sir Ganga Ram Hospital in the 1990s. With over three decades of experience and 27,000 sleep studies conducted, Dr Manchanda dispels the common misconception that sleep is merely a passive state. Instead, he explains its vital evolutionary role in memory consolidation, tissue repair, and neuronal rejuvenation.

The conversation walks us through the vast landscape of sleep medicine — which encompasses nearly 80 distinct conditions — highlighting major disorders such as insomnia, sleep apnea, narcolepsy, and restless leg syndrome. Dr Manchanda shares fascinating case studies, illustrating how multiple sleep disorders can coexist and heavily impact physical safety, emotional stability, and long-term heart health.

Listeners will also learn the truth behind viral health trends. Dr Manchanda challenges the efficacy of over-the-counter melatonin and magnesium supplements, warns against the accuracy of commercial wearable trackers, and explains how the ‘blue light’ from digital devices disrupts the brain’s natural sleep rhythms. Finally, the episode concludes with practical sleep hygiene advice, from fixing wake-up times to proper evening wind-down routines.

Don’t miss the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters:

00:38 - The Evolutionary Importance of Sleep

01:42 - The 80+ Types of Sleep Disorders

02:43 - Debunking 'Insomnia' vs. 'Dysomnia'

03:34 - The Four Pillars of Dysomnia & Sleep Studies

04:43 - Sleep Apnea and Cardiovascular Risks

05:48 - Restless Leg Syndrome: The Sleep Thief

06:52 - Unpacking Narcolepsy & Cataplexy

08:28 - Parasomnias: Violent and Complex Sleep Behaviors

09:48 - The Daily Physical Toll of Disrupted Sleep

11:19 - Cognitive Impact, Irritability, and the Role of REM

13:20 - The Tripod Stand of Perfect Sleep

14:53 - The Modern 24-Hour Cycle and Shift Work Fatigue

16:41 - Dangers of Microsleeps & The Myth of the Nightcap

18:54 - The Truth About Melatonin and Over-the-Counter Supplements

20:31 - The Trend of Magnesium and Gadget Over-Reliance

22:01 - The Reality of Wearable Sleep Trackers

23:40 - The 20-Year Swiss Watch Dealer Problem

29:21 - Unconscious Night Eating

(30:12-32:59) Sleepwalking Crime and Legal Precedents

(32:59-34:14) Blue Light and Digital Fatigue

36:03 - Masterclass in Sleep Hygiene