PVLF 2025

Interview with Deepa Kannan Author of How to Sleep Better

Deepa Kannan merges functional medicine with Ayurveda and yoga to promote holistic wellness, focusing on sleep, adrenal health, and personalized healing practices.
on Oct 10, 2024

Deepa Kannan is an Allied Functional Medicine practitioner, Ayurvedic health counsellor and yogini. She focuses on merging the deep science of functional medicine with the ancient wisdom of yoga and Ayurveda through her practice, OHA. Having a son with an adrenal condition gave her a deep insight into the working of the adrenals and the stress response as it relates to all health and sleep. Her articles have been shared by Dr Mark Hyman, MD, a fourteen-time New York Times best-selling author. She also gave the opening speech on Health Hacks at Amazon Web Services and YourStory HeathTech 2019 to the heads of healthcare start-ups in India. She has been featured on the award-winning podcast 15-Minute Matrix and UK Health Radio.

Frontlist: Sleep is often undervalued in today's fast-paced society. What motivated you to spotlight its importance and offer practical solutions for enhancing its quality and duration?

Deepa: Despite my 25 years in the realm of yoga and holistic wellness, I initially underestimated the significance of sleep. I personally experienced prolonged periods during which my sleep was severely compromised, adversely affecting both my physical and mental health. Fourteen years ago, I thought I was starting a new phase of life when I gave birth to my little boy. He was three weeks old when I ran into the emergency room, not knowing what was happening, handing over a baby who had shriveled up overnight and turned dark before my eyes. I watched in horror as they wheeled him away as fear clutched at my heart. I learned that he had an adrenal disorder for life. During that first year, the thought that sleep was important for my well-being never even crossed my mind. On the frequent trips to the emergency room, I felt my health slipping away. I noticed my immune system weakened as infections became more frequent. There began several years of chronic ill health. It took me five more years to understand how our body heals in sleep and how pivotal sleep is to the health of the body and mind.

This brought me into the world of functional medicine and, later, Ayurveda. Both disciplines offer a synergistic perspective on the body and emphasize a trifecta essential for healing. In functional medicine, this trifecta comprises sleep, blood sugar balance, and effective elimination. In Ayurveda, it is encapsulated in Ahar, nidra, and brahmacharya principles, which refer to appropriate food, sleep, and a balanced approach to sexual activity. The pivotal role of sleep emerged as a common thread in both systems. I also discovered the intricate relationship between adrenal function and vata dosha, a topic I explore in depth in my book. From this connection, I began to realize that our fast-paced society contributes significantly to the rising prevalence of sleep disorders and chronic health issues, with elevated cortisol levels or excess vata dosha often being the underlying causes.

I also started to notice, repeatedly, that client recovery was very closely intertwined with the state of their nervous system. Those who were predominantly in fight or flight or high Vata struggled to recover. In those who were intentional about including daily practices to calm the nervous system, healing came sooner. However, it was not as simple as just telling people to sleep is critical because the root causes of poor sleep are highly unique to each individual. Improving sleep was far more than merely looking at light or emphasizing a good nighttime routine. This motivated me to create synergy between the two worlds of science and ancient wisdom while allowing the framework through which I looked at sleep to be personalized to each one.

Frontlist: Your book, "How To Sleep Better," not only delves into the science behind sleep but also explores the spiritual aspects, mentioning the ten senses from the Upanishads. How do you bridge the gap between science and spirituality in your approach to health?

Deepa: We live in a world where the greatest challenge when it comes to health is polarity. Although information is readily available, marketing health can be complex. In their attempts to emphasize uniqueness, health practitioners may inadvertently exacerbate this polarity, leading to confusion among us. While initially, having my feet in these two worlds did feel challenging, it was required to understand how to bridge this gap. I often heard functional medicine practitioners cautioning against Ayurveda, labeling it as lacking evidence-based protocols. Conversely, some Ayurvedic practitioners advised patients to disregard critical blood reports, such as high cholesterol levels. Being caught between these two perspectives can be disorienting, especially considering the necessity of integrating mainstream medicine into acute care. Consequently, I chose to focus on fostering synergy. In my book, I explore the systems within the body from both functional medicine and Ayurvedic perspectives, linking various symptoms to empower the reader. This approach aims to alleviate confusion between the two paradigms while offering practical solutions that individuals can implement from the comfort of their own homes.

Frontlist: With your background in Allied Functional Medicine and Ayurveda, how do you navigate between traditional wisdom and modern scientific advancements in your practice?

Deepa: My practice embodies a comprehensive integration of Eastern and Western healing modalities. I hold a firm belief in the profound healing potential found within both traditions and advocate for an open-minded approach that eschews rigidity in either direction. By providing tools rooted in ancient wisdom alongside contemporary scientific insights, I aim to empower individuals to achieve optimal health.

Serum blood work offers valuable insights and serves as a foundational starting point for understanding one's health. However, it is important to recognize the limitations of such tests; they capture only a single moment in time and should not be interpreted as definitive conclusions. What truly matters is monitoring trends and comprehending the subtle interconnections between various lab markers, which inform our subsequent actions. While we should not discount these findings, it is essential to remember that lab tests were non-existent in ancient times, and Ayurveda was practiced without them. Nonetheless, integrating modern testing into our approach can effectively bridge the gap between ancient wisdom and contemporary medicine.

A common concern expressed by potential clients is how I propose to reconcile the gap between their conventional healthcare providers and holistic health practices, thereby alleviating any associated stress. In functional medicine, practitioners often employ advanced testing methods such as gut microbiome assessments, genetic tests, food intolerance evaluations, and heavy metal toxicity screenings. While some may anticipate that I will request such testing, I have found that my practice does not necessitate these advanced methods.

Ayurveda provides a wealth of powerful practices that can be seamlessly integrated into daily routines. By tailoring these practices to the individual, I empower clients to enhance their well-being from the comfort of their homes. Ultimately, my approach centres on restoring agency to the patient, fostering a sense of empowerment and ownership over their health journey.

Frontlist: Looking beyond the individual level, how do you believe improving sleep quality on a societal scale can lead to broader benefits, such as increased productivity, enhanced cognitive function, and improved mental health?

Deepa: Ancient wisdom has long highlighted the significance of community, recognizing its potential to either contribute to imbalance or facilitate healing. Similarly, modern medicine is increasingly investigating the role of community in the healing process. Research is revealing the detrimental effects of high-stress environments, characterized by cortisol spikes, and illustrating how a supportive community can enhance recovery. Elevated cortisol levels are associated with chronic inflammation and a wide range of diseases. In conditions of chronic stress, the adrenal glands, which produce cortisol, often become compromised.

From an Ayurvedic perspective, elevated vata correlates with increased cortisol. Understanding the interplay between these two factors is essential. Both Vata and cortisol constrict bodily channels. This constriction can lead to elevated blood pressure and the accumulation of toxins. High cortisol levels and elevated vata are also primary contributors to sleep disturbances. Ayurveda elucidates the dynamic relationship between Vata and Agni, or the balance of the nervous system and digestive health. Contemporary research corroborates the connection between high cortisol and the suppression of digestive, immune, and reproductive functions.

Ayurveda identifies vata as the primary dosha, asserting that its imbalance can lead to disruptions in all doshas. Current research supports the assertion that elevated cortisol is a driving force behind various diseases. Therefore, it becomes apparent that enhancing sleep quality—crucial for reducing cortisol levels and calming vata—can significantly benefit the community at large. This improvement fosters collective healing, mitigates chronic disease, enhances energy levels and productivity, balances the nervous system, and promotes better mental health.

Frontlist: In your exploration of the ten senses mentioned in the Upanishads, which sense did you find to have the most profound impact on sleep quality, and why?

Deepa: Analyzing the ten senses is analogous to attempting to drive a cart with only one spoke on the wheel. These senses are integral to restoring balance in both body and mind as a cohesive whole. I frequently receive inquiries regarding which sense is most crucial for sleep. The complexity of separating these senses arises from the fact that individual body constitutions vary; thus, the ten senses facilitate a personalized approach when examining the specific permutations and combinations of root causes for sleep disturbances.

For instance, individuals with a predominant vata constitution may experience sleep challenges characterized by an inability to unwind or maintain sleep throughout the night. In contrast, those with high pitta may encounter difficulties such as hot flashes, acid reflux, or hormonal imbalances. Meanwhile, individuals with a Kapha constitution might face issues like sinus congestion, habitual mouth breathing, or airway obstruction, potentially leading to diagnoses such as sleep apnea.

A comprehensive understanding of the ten senses provides valuable insight into these challenges. However, one universally beneficial approach, regardless of the individual constitution, is the calming of vata dosha and the implementation of practices aimed at reducing cortisol levels. This connection is explored in depth through the lens of sound and its impact on adrenal function.

Frontlist: How do you navigate cultural and individual differences when incorporating sensory practices into sleep routines, considering that preferences for sensory stimuli may vary widely among different populations?

Deepa: Ayurveda spoke about three causes of all imbalances, which include mistakes of the intellect, improper use of our senses, and the cusp of seasonal shifts. Improper use of senses can include excessive use of electronics. It is believed that vata controls the movement of our eyes, and anything that moves the eyes rapidly or brings forth light to the eyes that is not from nature can imbalance the nervous system within. Improper use of senses can be watching violent shows that spike adrenaline and cortisol, hearing sounds that are potentially disturbing, overeating or undereating, putting something toxic on our skin or being exposed to toxic smells, or not being able to breathe through the nose.

These factors are relevant across cultures and geographical locations. In my book, I have dedicated sections to help readers identify their vulnerabilities and address them effectively. It is essential to assess each individual to uncover the unique root causes of their imbalances. From there, we can work towards eliminating these causes and incorporating practices that promote balance. In the context of modern functional medicine, understanding each person's distinct factors of imbalance—referred to as "non-negotiables"—is paramount. Ayurveda has long emphasized that recognizing and addressing the root cause is the most critical tool for achieving healing.

Frontlist: How can literature be a powerful tool for promoting mental health awareness and well-being for the upcoming World Mental Health Day? What specific themes or stories do you believe can offer solace, understanding, or inspiration to readers?

Deepa: Reading is shown to be a powerful tool for the reduction of cortisol. If we were to explore this with reference to vata dosha, our eyes move very gently while we read, whereas electronic stimulation does the opposite. We usually sit down when we read a book, which in itself is Vata calming. Vata has the quality of being mobile, which means we need to utilize anything that is the opposite to bring balance. When we are sitting to read a book, our muscles relax, our heart rate lowers, our breathing rate lowers, and all of this allows us to shift into a parasympathetic state of calmness. A study found that reading can reduce stress by as much as 68%!

Anything that we do to shift into this state will foster the ability to rest, digest, and heal. Anxiety is rampant today, and the root of it is high vata and elevation of cortisol. A resting heart rate that is lower implies better cardiovascular health and an elevated heart rate equals anxiety. It is no wonder that ancient seers described vata as a turbulent wind in the chest region that impacts heart and lung function. Sitting down and reading a book can be incredibly beneficial to lowering resting heart rate. The list goes on and on, but it is clear that literature is a powerful tool for better mental health.

It is important to differentiate the nature of content even within the reading paradigm. Anything that stimulates the adrenal gland, such as fast-paced thrillers, can potentially spike adrenaline and cortisol. Books that are heartwarming or inspiring can not only calm the nervous system and improve mental health but also offer hope. The adrenal gland cannot differentiate between a true threat and a story. Anything that increases adrenaline and fear can eventually result in increased heart rate and anxiety. Exploring stories of hope and inspiration, survival against all odds, and heartwarming connections can subtly influence our own body’s endocrine system to release hormones and neurotransmitters that are beneficial, such as oxytocin and serotonin, both of which help in the reduction of cortisol.