From moneycontrol.com
Insomnia can affect health in more ways than one. Here are five practices that can help you get a better night’s sleep and make you feel fresh and energetic the next day
Even a few hours of sleep loss at night can leave you feeling frustrated, unproductive, and cranky in the morning. It can also deplete your energy and focus, and affect your overall health.
Shivraj Sharma, Founder and CEO of Wholeleaf, told Moneycontrol, “Chronic insomnia doesn’t just go away on its own. It’s a severe condition that can linger for weeks or even months, and necessitates both medical intervention and occasionally, the right tools.”
How to sleep well
Here are some remedies that can help get a better night’s sleep that your body craves.
Stick to a sleep schedule, no exceptions
Consistency is the key to getting quality sleep. Your body’s internal clock is regulated when we go to bed and wake up at the same time every day, which makes it easier to fall asleep and wake up without interruptions. “Your body thrives on routine, and consistent sleep is the single most powerful habit we can adopt to restore both energy and clarity,” Sharma said.
Maintaining the same sleep schedule is crucial, even on the weekends. This is our brain’s way to anticipate rest and significantly reduce those endless restless evenings.
Dim the lights, turn off the screens, set the mood
Your body uses light cues to regulate melatonin, the hormone that signals it is time to sleep. He suggested, “Two hours prior to bedtime, dim your lights, lower screen brightness, and put away any devices that emit blue light. Instead of scrolling, engage in a relaxing ritual like journalling, herbal tea, or gentle stretches.”
Creating a sleep-friendly environment rewires your night-time behaviour and turns your bedroom into a sanctuary rather than a battlefield.
Create pre-sleep rituals
A consistent pre-sleep ritual acts as a signal that it’s time to slow down. This could be as simple as reading a few pages of a book, taking a warm shower, practicing light breathing exercises, or listening to calming music.
“When you repeat the same calming actions every night, your brain begins to associate them with rest, making it easier to transition into sleep naturally,” he added. Over time, this ritual becomes a powerful cue that prepares both your mind and body for deep, uninterrupted sleep.
Reduce stimulants and night-time distractions
Coffee in the afternoon, late-night snacks, and high-intensity evening workouts hamper deep sleep. Your body needs calm to transition naturally into rest. “Replace late caffeine with herbal alternatives, finish meals at least two to three hours before bedtime, and swap evening adrenaline bursts with low-intensity activities like yoga or light stretching. Immediately, you’ll have more restorative cycles of deep sleep and fewer disruptions during the night,” he noted.
Embrace a mindful unwinding practice
Stress is the silent trigger causing insomnia and sleep issues. If your mind is in overdrive, it will not be able to relax. According to Sharma, meditation, deep breathing exercises, or even simple mindfulness practices before bed create a mental “off switch.”
These techniques naturally induce the brain to get into a restful state, which reduces morning grogginess. Consider it as preparing your mind and body for the healing process that sleep offers.
FAQs on Insomnia
1. What is insomnia and why is it serious?
Insomnia is difficulty falling or staying asleep. Chronic insomnia doesn’t just go away on its own; it can last weeks or months, leaving you frustrated, unfocused, low on energy and affecting overall health, often needing medical help and supportive tools.
2. How can a sleep schedule help insomnia?
Going to bed and waking up at the same time every day, including weekends, regulates your body clock. This consistency helps you fall asleep faster, reduce night-time interruptions, and wake up more refreshed and clear-headed.
3. Do lights and screens affect insomnia?
Yes. Bright lights and blue light from screens disrupt melatonin, the sleep hormone. Dimming lights, lowering screen brightness, and putting devices away about 2 hours before bed helps your body recognise it’s time to sleep.
4. What bedtime habits can ease insomnia?
Simple, repeated rituals—like reading a book, a warm shower, light breathing exercises, or calming music—signal your brain to slow down. Over time, these cues help you transition naturally into deeper, uninterrupted sleep.
5. How do lifestyle choices worsen insomnia?
Afternoon coffee, late-night snacks, and intense evening workouts can keep your body alert. Switching to herbal drinks, finishing meals 2–3 hours before bed, and doing gentle activities like yoga supports more restorative, less broken sleep.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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