As the cold wave forces us indoors, many of us extend our screen time, bundled up in blankets while binge-watching shows. However, experts warn that this disruption of the sleep cycle is the number one cause of weakened immunity in February .

Ayurveda emphasizes a concept called Dinacharya (daily routine). With the sun rising later and setting earlier, our bodies are crying out for alignment with nature. Staying awake past 10 PM during winter disrupts the body's natural repair mechanisms.

Why 10 PM?

- Adrenal Fatigue: Late nights strain the adrenal glands, which are responsible for managing stress and inflammation.

- Melatonin & Immunity: Melatonin, the sleep hormone, is also a powerful antioxidant. It is released in darkness and helps fight off infections. Reduced sleep equals reduced antioxidant protection.

- Ojas (Vitality): In Ayurveda, deep sleep is when we build Ojas—our vital life force that provides immunity. Sleep deprivation depletes Ojas, making us susceptible to colds and coughs .

The Digital Detox:

To achieve this, experts recommend turning off screens by 9:30 PM to allow the brain to wind down. Replacing late-night snacks with a cup of warm milk with a pinch of nutmeg (jaiphal) can induce deep, restorative sleep .

By simply shifting your bedtime to 10 PM, you allow your body to perform its internal cleaning (autophagy) and wake up refreshed, warm, and ready to face the cold.