So many of us wake up feeling half dead in the morning, eyes burning, brain foggy, blaming the alarm clock or office work. But most times it’s not the job, it’s just that we don’t sleep right. Sleep is like that bestfriend we keep ignoring, we think we can cheat it by staying up late and then somehow still be okay next day. Truth is, your body keeps the score.
One big mistake is having no proper schedule. Some days we crash in bed at 10, other nights we’re awake till 2am watching random reels. Our body clock gets fully confused and then even when we lie in bed we just keep staring at ceiling. Try going to bed and waking up almost same time everyday, even on sunday. It teaches your brain to shut down on time.
Another huge sleep killer is the phone. We all say “just 5 more minutes” but 5 mins becomes one hour. The blue light from screens tricks brain into thinking its still daytime. If you can, put your phone away atleast 30 mins before sleep. Read a boring book or just listen to slow music instead, you’ll feel sleepy faster.
Your room matters too. A messy loud bright bedroom makes it harder to rest. Try keeping it dark, a bit cool and quiet. Even changing old bedsheet or keeping a small dim lamp can make it more cozy.
Avoid drinking too much chai, coffee or even cola late in evening. Caffine stays in your body for long time and keeps you awake. And don’t eat heavy oily food just before bed, it makes stomach work overtime. If you feel hungry have warm milk or a banana instead.
Exercise helps a lot with better sleep but don’t do heavy workout just before bed, it might pump you up. Morning walks or afternoon yoga are better.
If you’re someone whose brain won’t stop thinking at night, try a simple breathing trick. Lie down, close eyes and take slow deep breaths counting to four while breathing in and out. It sounds silly but actually calms down racing thoughts.
Also don’t take long naps in evening. A short 15–20 min nap is okay but if you sleep 2 hours in afternoon you’ll be awake till midnight staring at fan.
Most adults really need atleast 7 to 8 hours of sleep. Not just lying in bed scrolling but actual deep sleep. That’s when your body repairs itself and you wake up fresher.
If inspite of doing all this you still can’t sleep well for weeks, don’t ignore. It might be some medical reason so better talk to a doctor.
