Bhagavad Gita Chapter 6 Sloka 17

• Bh.ch.6.17
  Meaning
  Yoga, which rids one of woe, is accomplished only by him who is regulated in diet and recreation, regulated in performing actions, and regulated in sleep and wakefulness.
  Explanation
  Lord further elaborates the rules of diet, duties, recreation, sleep and wakefulness.
  Why regulation is required?
  It is to enhance / guide / assist / help in practicing dhyanayoga and achieving success in meditation
  Diet should have been offered with love so that it will be assisting to develop sattvic gunas and avoid rajas (excitement) ad tamas (inertia) gunas
  Similarly, recreation which is certainly a part of life should be there but it should be mild and sufficient enough to keep one fresh.
  Regulation in duties means carrying out duties as enjoined in scriptures.
  Practice of devotion to god, worship of celestials, servicing of indigent and distressed, offering of respect to parents, the preceptors and elders, performance of sacrifices, practice of charity and penance, actions contributory in the maintenance of the body, study of scriptures and teaching them, and trade and employment etc-all these fall in the category of duties as enshrined in scriptures as they encourage self dependence and are helpful without the interference of others in practicing meditation.
  Six hours of sleep is a regulated one in general
  It varies according to the composition of body and age.
  The student used to sleep less during examination time and used to sleep more in normal days
  The aged persons normally don’t get sleep as they are not continuously engaged and take rest intermittently
  But generally, it is preferable to wake up at 4.30 am i.e. brahmamuhartha time and commence doing penance, yoga, study etc.And for that one has to cultivate the habit of going to sleep early.
  More than 6 hours of sleep is not a regulated sleep
  In this sloka, the word Yukta is used to emphasize the point that the regulation in diet, recreation, activity, sleep and wakefulness
  Should not offend against the injunctions of the scriptures and should be kept within bounds.
  Such practicant, will no more undergo the ordeal of birth and death, will not fall victim to worry, grief, fear and anxiety etc.
  He remains wholly and for all time, merged in the unruffled ocean of Bliss.