Neend churaayi meri kisne, oh sanam? Probably doomscrolling. As much as I love to sleep, falling asleep can be a bit of a pain. Are you also struggling to sleep well? Are you running on just 2-3 hours of sleep each day, feeling lethargic and demotivated all day? The reasons can be many, but a major one is a lack of sleep hygiene. So, if you are struggling to catch some quality, restful sleep, follow these sleep hygiene tips to get back on track.

1. Wake up at the same time every day

To get a good night’s sleep, it’s important to keep your body clock in check. And this means waking up at the same time every day. Yes, even on the weekends. Regardless of how late you slept the previous night, set your alarm for the same time every morning and wake up. As soon as you do this for a few days consistently, you’ll be able to wake up early in the morning and sleep early.

2. Forget the naps

I know naps call to you like a bar calls out to corporate slaves on a Friday. But resist the call. Napping in the day is just going to make it harder to fall asleep at night. If you have to nap, it shouldn’t be longer than 30 minutes and never in the late afternoon. Avoiding afternoon naps altogether will help you sleep better at night.

3. Don’t go to bed if you aren’t tired

Avoid going to bed if you aren’t tired because it will only lead to you tossing and turning in bed. Try to indulge in some activity that will help you feel tired. Meditation, a light workout, or even a light read will help you sleep better. Once you are in bed, still unable to fall asleep within 20 minutes, get out of bed, tire yourself, and then get back in bed.

4. Leave phones aside an hour before bed

Considering how attached you are to Instagram, leaving your phone behind will probably break your heart. It’s okay, it won’t kill you. You might be tempted to scroll through all the memes and reels your friends sent through the day or catch up on the horrors of the world on Twitter/X. Resist that temptation and keep your phone away an hour before your bedtime. If you go to sleep at 10 pm, stop using your phone at 9 pm. Instead, read a book, stretch, take a walk, or work on some hobby. Your mind needs to wind down and your phone won’t allow it to do so. Keeping your phone away will automatically lead to better sleep.

5. Don’t use your bed for work

If you have a comfortable bed, you might be tempted to make it your workstation too. Avoid it. Don’t use your bed for anything apart from sleep and sex. Work at your study table. Eat at your dining table and read on your couch. And if you are like me, living in a matchbox-like flat with minimum furniture, get yourself a small table and a stool so that you have something to eat and work at. Let your bed only be the place where you relax and indulge in some bodily pleasure.

6. Say no to caffeine after 2 pm

There is a reason students drink coffee to stay up at night and study. The caffeine winds you up leaving you unable to relax. And caffeine stays in your body for hours. So, one of the best tips to help you sleep better is to avoid tea and coffee after 2 pm. If you really need to drink something, try non-caffeinated herbal teas.

7. Set up a pre-bedtime routine

Create a relaxing bedtime routine and follow it daily. Skincare, reading, making your bed, listening to guided meditation, etc can help you relax. And the more you relax before bed, the easier it’ll be for you to sleep once you hit the pillow.

8. Get regular exercise

A regular workout makes a world of difference in your life. It helps with everything from your good physical and mental health to lifting your mood and, ultimately, good sleep.

9. Finish dinner by 7-8 pm

Food takes a few hours to digest and so does the last meal of the day, i.e. your dinner. So, to make it easy on your body, have an early dinner, ideally by 7 pm, but no later than 8 pm. Make sure to avoid citrusy, spicy, fatty, and fried food or a heavy dinner as that can trigger indigestion, making it harder for you to sleep peacefully. A light and early dinner goes a long way in helping you sleep better.

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