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Journalism of Courage
Ever wondered what fuels Kriti Sanon through dance rehearsals, action scenes, and 12-hour shoots? Celebrity nutritionist Ryan Fernando decoded her sleeping habits, and the answer comes as a surprise to no one. “From energy balance to recovery hacks, her day is a science-backed blueprint,” said the expert, who pulled up an old interview of the actor, where she was heard saying, “I like sleeping at least 8 hours, if I don’t have work, sometimes I can go 9-10 hours as well.”
Fernando continued that Sanon’s sleeping habits underscore the fact that the human body requires adequate rest and recovery before jumping into a hectic workout or facing a day of chaos.
“If you are a person into fitness, it’s not just about eating right. Recovery matters too. And that’s where sleep comes in. Poor sleep messes with hormones, slows metabolism and even ages your brain faster. You can eat correctly, but if you are not sleeping correctly, your nutrition is going to waste. Get both in order,” he said, adding, “If someone like Kriti, who’s working back to back and releasing multiple movies a year, is making sleep non-negotiable, what’s our excuse?”
Sanon’s choice to sleep 8 to 10 hours a night reflects a deeper understanding of her body and its needs. Dr Narander Singla, lead consultant in internal medicine at CK Birla Hospital, Delhi, shared that the ideal sleep duration for most adults falls within a sweet spot of 7 to 9 hours per night. “This range helps ensure optimal rest, supports memory consolidation, and promotes physical recovery. Everyone’s sleep needs are slightly different, so personalising your routine is key to feeling well-rested and energised,” he said.
Dr Singla also emphasised the importance of sleep quality, in addition to the number of hours one sleeps. “Nighttime disruptions, high stress levels, or an uncomfortable sleep environment can all negatively affect how refreshed you feel the next day, even if you sleep for the recommended duration,” he added. In fact, the quality of your waking hours is highly dependent on the quality of your sleep, which ultimately makes uninterrupted sleep a priority for smooth day-to-day functioning.
Dr Vajalla Shravani, MPT, fitness and Pilates expert at Tone30 Pilates, told indianexpress.com that sleep is essential for recovery before and after a rigorous workout. “When you sleep deeply, growth hormone release peaks, muscles repair microscopic damage, and your nervous system resets. Inadequate sleep disrupts all these processes, leading to slower recovery, higher inflammation, and increased injury risk,” she said, adding that it also alters metabolism, reducing insulin sensitivity, elevating cortisol, and making fat loss or muscle gain harder.
Over time, chronic sleep deprivation can elevate resting heart rate, increase blood pressure, and compromise cardiovascular health. “You cannot out-train poor sleep; it’s the invisible pillar that supports every visible result in fitness,” said Dr Shravani.
To sleep better, experts recommend establishing a consistent routine by waking up and going to bed at the same time every day. Avoiding stimulants like coffee, tea, energy drinks, or alcohol is best as they can negatively impact the quality and duration of your sleep. Sleeping in complete darkness and listening to relaxing music can also help improve sleep at night, they said.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
