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With India being one of the most sleep-deprived nations globally, mastering sleep hygiene is no longer a luxury but a health necessity. Quality sleep is the foundation of metabolic health, helping the body repair itself and process the day's stress.
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Going to bed and waking up at the same time daily stabilizes your internal body clock.
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Reducing exposure to artificial "blue light" from phones an hour before bed boosts natural melatonin production.
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Ensure your bedroom is cool, dark, and quiet to signal to your brain that it's time to rest.
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Avoid chai or coffee after 4:00 PM, as caffeine can stay in your system for up to 8 hours.
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Heavy, spicy meals right before bed can cause acid reflux that interrupts sleep cycles.
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Keep smartphones away from the pillow to prevent the urge to scroll through social media at night.
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Techniques like Yoga nidra or deep breathing can lower cortisol levels before you tuck in.
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While a "power nap" is fine, sleeping for over 30 minutes during the day can ruin nighttime rest.
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Exposure to natural sunlight early in the day helps calibrate your sleep-wake cycle effectively.
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Use breathable cotton linens suited for the Indian climate to prevent overheating during the night.
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