5 simple habits to improve sleep quality, wake up feeling fresh

How to improve sleep quality: Going to bed and waking up at the same time every day trains your body to naturally find its rhythm. Over time, this consistency makes falling (and staying) asleep much easier (Image: Pexels)

In a world that rarely slows down, sleep has quietly become a luxury for many youngsters and adults. Many people complain about lack of proper sleep cycle, only to wake up groggy, reaching for caffeine to carry us through the day. The reasons are almost similar for most people and it comes down to common habits like late-night scrolling on phones, mounting stress, sedentary routines, and the lure of convenience food.

However, quality sleep isn’t just about clocking in hours under the blanket; it’s about nurturing your body and mind so that rest feels natural and refreshing. When you wake up feeling truly refreshed, you’ll notice the difference in your mood, energy, and focus throughout the day. Here are some practical ways to reclaim your nights and wake up energised.

1. Draw the line with screens

Our phones and laptops are the sneakiest sleep thieves. The blue light they emit tricks your brain into thinking it’s still daytime, which delays melatonin — the hormone that tells your body it’s time to switch off. A simple fix is to put your devices away at least an hour before bed. Instead of doomscrolling, reach for a book, play some calming music, or try journaling. If resisting temptation feels impossible, keep your phone in another room or switch on night mode to soften the glow.

Also read | Health benefits of sleep: Deep, restorative sleep matters more than hours spent in bed

2. Wind down your mind

Stress doesn’t magically disappear when you switch off the lights as it often keeps your thoughts racing. Building a little “bedtime ritual” can help. This could be as gentle as stretching, doing a few minutes of meditation, or practicing deep breathing. Even a warm shower or a cup of herbal tea can work wonders in calming your body and lowering stress hormones. Think of it as sending a signal to your brain: it’s time to relax.

3. Stay active during the day

Sleep and movement go hand in hand. If you’ve been inactive all day, your body may not feel tired enough to rest. You don’t need an intense gym routine. Even regular walks, yoga, or dancing around the house to your favorite playlist can keep your energy balanced. Just avoid late-night workouts; they can leave you feeling wired instead of sleepy.

4. Be mindful with food

What you eat has a direct link to how you sleep. Heavy dinners or late-night junk food can cause discomfort and keep you awake. Try keeping your evening meals light with whole grains, veggies, and some protein. If you need a snack before bed, go for something soothing like a banana with warm milk or a handful of nuts. And here’s a big one: cut off caffeine in the evenings. It lingers in your system much longer than you think.

Also read | How to sleep better: 9 healthy habits to prevent insomnia, sleep apnoea, promote overall well-being

5. Set the scene for rest

Your bedroom should feel like a space designed purely for rest. Comfortable bedding, dim lighting, and a quiet atmosphere go a long way. Small touches like a lavender pillow mist can also help create a calming vibe. And don’t underestimate the power of routine: going to bed and waking up at the same time every day trains your body to naturally find its rhythm. Over time, this consistency makes falling (and staying) asleep much easier.

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.