We all know we should sleep better. But when you’re lying in bed at 2:14 am, thinking about that one awkward thing you said, “Just Sleep More” isn’t exactly helpful now. So, here’s a real-world, human-friendly guide to upgrading your sleep game.
Some Helpful Sleep Guide for You
1. Make Friends With a Routine
Your body has its own little internal clock (circadian rhythm sounds fancier, but whatever). Go to bed at the same time. Wake up at the same time. Yes, even on weekends — your future Monday self will thank you.
2. Treat Your Bed Like a Sleep Temple
Before sleep, cut out Netflix and chill, doom scrolling, or office work. Your brain needs a signal i.e. BED=SLEEP. The more you mix it up, the more your brain gets confused.
3. Mind Dump Before Sleep
Got a head full of to-do lists, random ideas, and “did I lock the door?” thoughts? Write them down. A quick “brain dump” notebook can keep your mind from turning into a late-night conference call.
4. Coffee Has a Cut-off Time
If you drink coffee at 7 pm and wonder why you’re staring at the ceiling later… surprise! Try keeping caffeine before lunch. Your nervous system will chill, and your pillow will be proud of you.
5. Dim the Lights, Literally and Figuratively
Artificial light — especially blue light from your phone — tricks your brain into thinking it’s still party time. Dim the lights an hour before bed. Bonus: you’ll look mysterious and cinematic while brushing your teeth.
6. Cool It Down
A slightly cooler room (around 18–20°C) tells your body it’s time to snooze. Think “cozy blanket + cool air” combo — like sleeping in the mountains.
7. Try a Wind-Down Ritual
Herbal tea. Light stretching. Reading a few pages (of a real book, not your phone). Do it consistently, and your body will start going, “Ah yes… sleep mode loading.”
8. Respect the “Don’t Force It” Rule
If you’ve been lying there for 20 minutes, wide awake, get up and do something calm. Nothing stimulating — so no Instagram, no snacks, and definitely no “just checking email”.
Final Takeaway
Good sleep isn’t about luxury bedsheets or fancy sleep trackers. It’s about giving your body consistent cues that it’s time to shut down — kind of like teaching a puppy to sit, but, you know… you’re the puppy.
(DISCLAIMER: The views expressed are solely of the research basis. Indiagnostic shall not be responsible for any damage caused to any person/organization directly or indirectly).
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