How Did Sleep Deeper India Begin?

It was at the peak of the pandemic that a letter made its way to Luke from the Hon. Prime Minister Narendra Modi’s office. It acknowledged and recognized the amazing work Luke had been doing over the years and, more importantly, during the pandemic, when his free content was a lifeline for countless people across India—helping them eat, move, sleep, think, and breathe better. In a remarkable gesture, the Prime Minister’s flagship program, the Fit India Movement, honored Luke by naming him a Champion for Wellness and Lifestyle.

Recalling the beginning of this movement Luke shares, “During the COVID-19 pandemic, I was honored to be nominated by Prime Minister Narendra Modi as a Fit India Movement ambassador for lifestyle. My role was to inspire people to make meaningful lifestyle changes based on my experience managing patients across the country—addressing conditions like cancer, diabetes, and metabolic syndromes. We were pioneers in integrating lifestyle changes with medicine, recognizing pillars such as nutrition, exercise, sleep, and emotional wellness.

Over the past 14 years, our data has consistently shown that a majority of people in our country are sleep-deprived. Extensive scientific research highlights the link between sleep deprivation and numerous health conditions, including diabetes, cardiovascular diseases, inflammatory disorders, cancers, birth defects, and even growth-related issues in infants and toddlers.

India is currently the diabetes capital of the world, closely followed by rising cases of cardiovascular diseases and cancers. While nutrition, exercise, and yoga are powerful tools—and the Prime Minister has been instrumental in bringing yoga to international prominence—we decided to shine a spotlight on sleep, a critical yet often overlooked pillar of health.

For the past year, our focus has been to inspire people to prioritize sleep as a form of medicine. We recognize that life can be challenging—whether it’s due to shift work, late nights, family obligations, or newborns—but there is always a way to start. The first step is education: spreading awareness that sleep is as vital as medicine. By understanding its importance and making small changes, we can collectively improve our nation’s health.”

This is how our Sleep Deeper India movement began with one single goal – to establish the incredible power of sleep as the foundation of good health. Launched in January 2024, this revolution touched lives and transformed health across all ages.

Luke donned the hat of Mr. Sleep to lead the charge and took to social media to drive the Sleep Deeper India movement forward. Every third post emphasized simple, actionable tips that people can incorporate into their daily lives to improve sleep quality.

Why Sleep You May Wonder?

Because when a nation sleeps better, it wakes up healthier, stronger, and more alive.

Sleep is a fundamental pillar of survival. Over 14 years and thousands of consultations, one alarming trend stood out: poor sleep is a common thread among individuals battling chronic diseases. This connection inspired us to prioritize sleep awareness last year.

Nearly half of the health problems we encounter could have been prevented or improved by better sleep.

Excuses may be endless, but the truth is simple: Your body cannot function, heal, or thrive without quality deep sleep.

Sleep deprivation is a growing concern both not just globally, but particularly in India. Don’t believe us? Here’s what the statistics say.

This is an alarming trend:

 

• A 2024 survey by LocalCircles revealed that 61% of Indians get less than six hours of uninterrupted sleep each night, up from 50% in 2022.
• Approximately 26% of Indians reported a deterioration in sleep quality following the COVID-19 pandemic.
• Frequent nocturnal bathroom visits (72%), late-night schedules (43%), and digital distractions are major contributors to sleep interruptions.
• A 2019 study positioned Indians as the second most sleep-deprived population globally, following Japan.

What Do Our Own Integrative Experts Say?

“Sleep is the foundation on which true health and healing are built, and at our core, we prioritize it as a non-negotiable pillar of well-being. When clients come to us with challenges like weight gain, low energy, poor immunity, hormonal imbalances, chronic inflammation, and so on, we often find sleep deprivation at the root. Without quality sleep, even the best diets, workouts, or supplements fall short. Restoring sleep means restoring balance! By helping our clients realign with their natural circadian rhythm, we empower them to heal, regenerate, and reclaim their health,” shares our Head of Training, Head Nutritionist and Lifestyle Expert, Shimpli Patil.

“Sleep is the ultimate healer—allowing your body to rest, repair, and rejuvenate. It balances hunger hormones, reduces inflammation, and boosts recovery. Prioritize quality sleep for better health, effective weight management, and overall well-being, because true wellness begins with a well-rested body and mind,” adds our Chief Nutrition Office, Head Nutritionist, Lifestyle Expert, and Head of the Gut Vertical, Deepika Rathod.

Luke himself has always highlighted how if there’s one change you can start making today, it’s got to be prioritizing your sleep.

What Does Science Say About The Role Of Sleep In Healing? Let’s Find Out.

• Weight loss: Struggling with weight loss despite eating clean and exercising? The reason? Poor sleep. Sleep regulates hunger hormones—ghrelin (hunger hormone) and leptin (satiety hormone). When sleep is compromised, these hormones get imbalanced, leading to binge eating or cravings and increased calorie intake the next day.
• Gut health: Did you know your gut has its own clock? Poor sleep hampers the microbiome’s activity, leading to issues like bloating, indigestion, and acid reflux.
• Mental health: Sleep deprivation contributes to cognitive decline, mood swings, anxiety, and depression. A rested brain, on the other hand, is sharp, focused, and emotionally resilient.
• Diabetes and insulin resistance: Research shows that sleep deprivation reduces insulin sensitivity, increasing the risk of type 2 diabetes.
• Alzheimer’s and dementia: Sleep plays a key role in clearing amyloid plaques, which are linked to Alzheimer’s disease. Poor sleep leads to their buildup, increasing the risk of neurodegenerative conditions.
• Wear and tear: During deep sleep, the body performs critical functions like tissue repair, cell regeneration, immune strengthening, improving metabolism, balancing hormones, cleansing, and so on. This healing process reduces inflammation, helping the body recover from daily wear and tear.
• Muscle recovery: Sleep also enhances muscle recovery after physical activity by releasing growth hormones that repair muscles and tissues. This recovery is crucial for fitness progress and reducing soreness.
  Inflammation: A lack of sleep increases inflammation in the body. Inadequate rest triggers the release of pro-inflammatory markers like cytokines, which can lead to chronic low-grade inflammation. Over time, this can contribute to conditions like obesity, diabetes, and heart disease.

How did #SleepDeeperIndia educate the masses?

We set out to enlighten our audience about the transformative power of sleep, grounding our efforts in science and actionable insights. This movement delved deep into the intricacies of sleep, exploring:

• The Science Behind Sleep: Unveiling the role of the parasympathetic nervous system, melatonin production, and brain health in achieving restorative rest.
• Aligned Food Habits and Circadian Rhythms: Understanding how what and when we eat influences our internal body clock.
• Mindset Shifts and Sleep Affirmations: Harnessing the power of positive thoughts to create a restful state of mind.
• Practical Tools for Better Sleep: Introducing deep breathing exercises, soundscapes, and yoga to calm the mind and body.
• Creating a Sleep Sanctuary: Redefining bedrooms as sacred spaces optimized for rest and relaxation.

We covered everything from nutrition, movement, emotional wellness, and breathwork to creating the right inner and outer environment for deep sleep.

Step by step, night by night, we navigated the art and science of sleep, guiding our audience toward a deeper connection with their natural rhythms and the profound healing benefits of quality rest.

The Overwhelming Response

A heartwarming and overwhelming number of YOU joined us in the Sleep Deeper India movement, making it a nationwide phenomenon. Here are some of your powerful testimonials.

Children Discovered Their Superpower

It’s not just adults who have been impacted by this movement. The younger generation also played an active role.

• Kids embraced sleep as their ultimate superpower, adopting breathing exercises, bedtime rituals, and gadget-free habits. Many kids joined the movement, sharing their magical bedtime routines and dreams.
• Parents couldn’t be prouder as their little ones prioritized rest, creating healthier and happier families. They took charge, embracing practices to prioritize sleep as the foundation of family well-being.

Here’s a glimpse into some of their testimonials and some fun entries we received.

 

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A post shared by Luke Coutinho – Official (@luke_coutinho)

From battling chronic illnesses to finding holistic healing, sleep became a transformative force for many individuals.

Becoming Sleep Angels

To take the movement, even one more step further, Mr. Sleep recruited Sleep Angels to amplify the message across families, fans, and social circles. Thousands of you stepped up as Sleep Angels, inspiring communities to sleep better and live healthier.

Who is a Sleep Angel?
Sleep Angel
🗣️(sliːp ˈeɪnʤᵊl)

Definition: Someone who understands that sleep is gold, chooses to create awareness, and encourages their family, friends, and others, to embrace the power of it.

What is our Sleep Angels Community?

A strong community of changemakers who value their own sleep, and have now united to improve health across India by encouraging others to sleep deeper.

This began with some powerful influential voices amplifying the movement.

Stars Aligned for Sleep

From actors to athletes, influential voices like Bipasha Basu, Lisa Ray, Karan Singh Grover, Vineet Kumar Singh, and Simone Khambatta championed the cause, inspiring millions to prioritize rest.

We also send out some thoughtfully crafted #SleepDeeperIndia hampers to our Sleep Angels where every item was handpicked to help them embrace the power of deep and restorative sleep. It included our banner declaring “I am a Sleep Angel,” which many of these amazing champions shared on their social handles, encouraging their fans to join our Sleep Angels Community.

      

Our Team and Community Members Led by Example

     

The Ripple Effect

What began with one simple tip spread through families, workplaces, and communities. Entire neighborhoods started prioritizing rest, creating waves of positive change.

Thank You, Sleep Angels of India

This movement thrived because of YOU. You proved that collective action can reshape our lives and reminded us that rest is a right, not a reward.

Some Important Lessons from the Journey That We Want India To Take Away

• Sleep Debt Can’t Be Repaid: Start prioritizing today.
• Small Habits, Big Results: Tiny changes lead to life-altering transformations.
• Sleep Connects Us: To health, happiness, and our shared humanity.

The Bigger Picture

This wasn’t just about 2024—it’s about sustaining the movement into 2025 and beyond.
As life modernizes, the laws of nature remain constant: sleep is the cornerstone of health and vitality.
Let’s continue honoring it as a lifelong priority.

Before You Leave, We Have a Powerful Giveaway for You

As we approached the end of the year, we created a post inviting our community to share the top 5 lifestyle changes that are helping India sleep deeper.

If restless nights are keeping you up, you’re not alone! We asked, and hundreds of you commented. Of these, here are the five changes that stood out the most:

• Reduced Exposure to Blue Light/Artificial Light During Bedtime
  • A calm and dim pre-sleep environment helps signal to the brain that it’s time to wind down.
  • Melatonin, the hormone responsible for sleep, is highly sensitive to light exposure, particularly blue and bright white lights.
  • A study published in The Journal of Clinical Endocrinology & Metabolism found that room light profoundly suppresses melatonin levels and shortens the body’s internal representation of night duration.
  • Chronically exposing oneself to electrical lighting in the late evening disrupts melatonin signaling, potentially impacting sleep, thermoregulation, blood pressure, and glucose homeostasis.
  • Source: PMID: 21193540
• Engaging in Relaxing Activities Before Bedtime
  • Activities like breathing exercises, meditation, reflection, or Yoga Nidra activate the parasympathetic nervous system, reducing stress hormones like cortisol.
  • These practices create a conducive environment within the body to kick-start the process of sleep.
  • Research in The Journal of Clinical Endocrinology & Metabolism suggests mindfulness meditation improves sleep quality across various clinical populations experiencing sleep disturbances.
  • Source: PMID: 30575050
• Avoiding Late-Night Meals and Eating in Sync with the Circadian Rhythm
  • Consuming meals earlier in the evening supports the body’s natural sleep-wake cycle, improving overall sleep quality.
  • A study published in PLoS One highlights that late meal timing and more frequent meal occasions are chrono-nutrition patterns associated with poor sleep quality.
  • Source: PMID: 39088487
• Maintaining a Consistent Sleep and Wake Time
  • Your circadian rhythm thrives on regularity. A consistent sleep schedule helps regulate your internal clock, improving sleep quality.
  • Research published in the BMC Public Health Journal shows a strong association between irregular bedtimes and poor sleep quality.
  • Source: PMID: 19615098
• Adequate Exercise and Activity Levels During the Day
  • Exercise significantly impacts sleep by improving both its quality and duration.
  • A study in Scientific Reports found that exercise improves slow-wave sleep (SWS), increasing its depth and stability. It also enhances energy use during sleep, leading to better rest.
  • Source: PMID: 33627708

But That’s Not All!

We received so many other fantastic suggestions, such as:

• Using lavender essential oil
• Blackout curtains
• Maintaining a cool, noise-free room
• Wearing loose cotton clothes
• Practices like face massage, red light therapy, and evening walks

Remember, it’s about finding what works best for you!

The Sleep Deeper India movement is not just a campaign; it is a lifestyle revolution.

It’s about reclaiming our health by doing something as simple yet profound as prioritizing sleep. It’s time to unlearn toxic productivity culture and embrace the idea that resting is productive too.

So, are you ready to sleep deeper and heal better? Together, we’ve created a nation of Sleep Angels. Let’s keep inspiring, one night at a time.

Need personalized guidance to start your journey to better sleep hygiene?

Book a consult with our integrative experts or sign up for Luke’s Signature Wellness Programs today.