“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
"Sleep when you’re tired. Eat when you’re hungry. Drink when you’re thirsty. Do everything else whenever you want to.” - Unknown
Getting adequate, high-quality sleep is essential for good health and wellbeing. However, many Indians struggle with insomnia and sleep disturbances due to lifestyle factors, stress, environmental conditions like noise/light pollution, and health issues like sleep apnea. Improving your sleep hygiene and making lifestyle changes can help ensure you get the 7-9 hours of sleep adults need each night.
Stick to a Regular Sleep Schedule: Having a fixed sleep and wake-up time reinforces the body’s circadian rhythms. Try to go to bed and get up at the same time every day, even on weekends and holidays. This regulates the sleep-wake cycle and can improve sleep quality. Ideal bed time is between 10pm-11pm and wake-up time around 5am-6am.
Optimize the Sleep Environment: Make sure your bedroom is cool, quiet, and dark to facilitate sleep. Use thick curtains, blackout blinds or an eye mask to block outdoor light. Ear plugs or a white noise machine can dampen noise. Keep temperatures around 20-22°C. Ensure your mattress, pillows and bedding are comfortable. Consider using a mosquito net if needed. Remove TVs and gadgets from the bedroom.
Have a Soothing Pre-Bed Routine: Spending 30-60 minutes unwinding before bed can ready your mind and body for sleep. Listen to relaxing music, take a warm shower, practice yoga or read a book. Massaging with soothing oils like lavender can be relaxing. Writing a gratitude journal or making a to-do list can help put your mind at ease.
Avoid Stimulants Before Bed: Nicotine, alcohol, caffeine and heavy meals too close to bedtime can disrupt sleep. Avoid coffee, tea and fizzy drinks post 3pm. Limit spicy foods for dinner and finish eating 2-3 hours before bedtime.
Manage Stress and Anxiety: Mental stress is a major reason for insomnia among Indians. Try progressive muscle relaxation, deep breathing, meditation or mindfulness before bed to reduce a racing mind. If you can’t sleep, get up and try these techniques until you feel calmer, then return to bed. Consider therapy or counselling for chronic stress.
Get Regular Exercise: Being active during the day helps promote better sleep at night. Aim for at least 150 minutes per week of moderate exercise like brisk walking, cycling or swimming. Time exercise right – earlier in the day is better, while high-intensity workouts before bed can be too energizing.
Limit Daytime Naps: While common in Indian culture, long or late naps can make it tougher to sleep at night. Limit naps to 30 minutes before 3pm. If you need a siesta, keep it short and make sure you have at least 5 hours before your bedtime.
Seek Treatment for Health Issues: Conditions like sleep apnea, chronic pain, depression and gastroesophageal reflux disease (GERD) can disrupt sleep. Consult a doctor to identify and treat any underlying medical problems. Changing medications may help if they interfere with sleep.
Improve Your Sleep Environment: From traffic noise to hot temperatures, many environmental factors can affect sleep in India. Use earplugs or a white noise machine to block noise. During summer, use AC or coolers in the bedroom. Thick curtains and keeping windows closed can help block early morning light and noise.
Wind Down with Calming Herbal Teas: Sipping chamomile, passionflower, valerian or Ashwagandha tea before bed can induce relaxation. Limit any caffeinated teas like chai in the evenings. Avoid drinking too many fluids close to bedtime to prevent nighttime awakenings to urinate.
Limit Screen Time Before Bed: Looking at phones, laptops, tablets or TV right before bed can suppress melatonin production and delay sleep. Limit screen use in the 1-2 hours before bedtime. Consider apps that filter out blue light from devices. Read a book or engage in relaxing hobbies before sleeping.
Improve Your Mattress and Pillows: Investing in a good mattress and supportive pillows suited to your sleep position helps create a comfortable sleep surface. Old, worn out mattresses and flat pillows can cause back, neck and joint pains interfering with sleep. Replace mattresses every 8-10 years.
Seek Morning Sunlight: Exposure to natural light first thing in the morning can help regulate circadian rhythms. Open blinds and curtains first thing to let in sunlight, and consider going for an early morning walk. Spend time outdoors during the day to get sufficient natural light exposure.
Consult a Sleep Doctor if Needed: If poor sleep persists despite lifestyle changes and good sleep hygiene, consider seeing a sleep specialist. They can diagnose disorders like insomnia, sleep apnea and restless leg syndrome, and provide targeted treatments to improve your sleep.
Be Consistent with Changes: Improving sleep requires sticking to new habits over time. Don’t become frustrated if your sleep doesn’t improve right away. With consistency and positive lifestyle choices, your sleep quality can gradually improve.
