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Journalism of Courage
Sleep is one of the most important pillars of health, but not everyone manages to keep a consistent pattern. Actor Saif Ali Khan once shared how his sleep schedule often takes a very unconventional turn.
Speaking about it in a viral clip from his interaction during the Doordarshan program Subah Savere, he said, “Main sota hu 8 ghante, magar alag alag times pe. Main kabhi kabhi subhe 7 baje sota hu, aur dopahar ke 1 baje uth ta hu, ya 12 baje-2 baje uth jaata hu, lekin soya main 8 baje (I sleep for 8 hours, but at different times. Sometimes I sleep at 7 in the morning and wake up at 1 in the afternoon, or I wake up at 12 or 2, but I do sleep for 8 hours).”
He continued, “Uss waqt tak kuch kar raha tha main, ya toh computer pe, ya picturein dekhte hue, ya kitaab padhe jaa rahe hain. Kyuki kuch khaas hai nahi karne ko subhe. Aur kabhi jo hota hai, subhe 7 baje uthh ke kaam pe chale jaate hain (Until that time, I was doing something… either on the computer, watching pictures, or reading a book. Because there’s nothing important to do in the morning. And sometimes, what happens is, I wake up at 7 in the morning and head straight to work).”
His words reflect a lifestyle where the total number of hours of sleep might add up, but the timing is inconsistent, sometimes going to bed at sunrise, sometimes waking up in the afternoon, and when needed, waking up early in the morning.
Dr Jagadish Hiremath, Public Health Intellectual, tells indianexpress.com, “Getting a full eight hours of sleep is important, but the timing of that sleep matters just as much. Our body’s internal clock is designed to align with natural light and darkness. Sleeping during the day or at varying hours can reduce the quality of deep and REM sleep, even if the total duration is eight hours.”
He adds, “This means the brain and body may not achieve the same restorative benefits as a consistent nighttime sleep. Over time, irregular sleep timing can affect hormone balance, metabolism, and overall energy levels.”
Sleeping at sunrise or waking up in the afternoon disrupts the circadian rhythm, Dr Hiremath notes. The body’s natural 24-hour cycle controls sleep, hormone release, digestion, and mood. “Chronic misalignment can lead to problems such as low immunity, weight gain, poor glucose control, and increased risk of heart disease.”
It also raises the likelihood of mood disorders like anxiety or depression and can impair memory, concentration, and alertness. The longer the disruption continues, the harder it becomes for the body to reset, states the expert.
People with unpredictable schedules can protect their health by creating as much consistency as possible. Keeping the same total sleep window each day, even if the bedtime varies, helps the body adjust.
“Limiting caffeine and heavy meals in the hours before sleep, avoiding bright screens at least 30 minutes before bed, and ensuring the bedroom is dark and cool all support deeper rest. Getting natural daylight soon after waking and staying active during waking hours also helps reinforce the body’s internal clock. Short power naps can be used occasionally, but they should not replace a regular sleep routine,” suggests Dr Hiremath.
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.
