Raj Shamani's Figuring Out

Exposing Indian Diet: Roti, Rice, Morning Energy & Night Habits | Sonia Narang | FO456 Raj Shamani

Jan 10, 2026
Guest
Sonia Narang
Sonia Narang, a holistic health and nutrition expert, dives into the complexities of the Indian diet and lifestyle. She discusses the pros and cons of roti vs. rice, emphasizing personal preferences and digestion. Sonia also explores the impact of sleep stages on morning mood, the significance of light dinners, and the connection between technology and deep sleep quality. With tips for sustainable weight loss and emotional eating insights, she highlights the importance of gut microbiome diversity and practical dietary habits for overall well-being.
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ADVICE

Protect Sleep By Ditching Your Phone

  • Leave your phone at least one hour before bed to improve deep sleep and morning energy.
  • Follow a 4-3-2-1 pre-sleep rule: avoid stimulants 4h, eat 3h, drink 2h, and stop phone 1h before bed.
INSIGHT

Deep Sleep Does The 'Brain Shower'

  • Deep sleep cycles (~90–110 minutes) perform brain glymphatic drainage and major repair.
  • Missing deep sleep causes morning grogginess and poor motivation despite total sleep hours.
ADVICE

Build A Short Bedtime Ritual

  • Create a simple bedtime ritual: dark, cool room, side lamp, reading two pages or chamomile tea.
  • Use short rituals (meditation, legs-up-on-wall) to unwind and boost deep sleep.
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