Improve your sleep naturally: Keep a consistent schedule, limit caffeine and other tips for deep sleep

Benefits of sleep: Good sleep isn’t just about lying in bed for eight hours; it’s about getting restful, uninterrupted sleep that helps your body and mind recover (Image: Canva)

Not sleeping enough can lead to low energy levels, bad mood, and a weak immune system. Yet, sleep is the first thing most of us sacrifice. Whether it’s staying up late to finish work, scrolling on our phones, or dealing with stress, so many of us struggle to get the good-quality sleep we need.

If you want to fix your sleep schedule and the quality of your sleep, rather than going for medications or gadgets, there are natural ways by which you can train your body to sleep better and wake up feeling refreshed and energised.

Good sleep isn’t just about lying in bed for eight hours; it’s about getting restful, uninterrupted sleep that helps your body and mind recover. Let’s take a look at simple steps you can take to transform your nights—and your days.

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

Benefits of good sleep

Enhanced cognitive function

• Proper sleep improves memory, concentration, and problem-solving abilities.
• Studies show that sleep helps the brain process and consolidate new information.

Good sleep supports the regulation of mood, reducing the risk of anxiety and depression. Research in The Journal of Clinical Psychiatry links quality sleep with improved mental health.

Stronger immune system

• Sleep allows your body to repair itself and strengthen its immune defences.
• Consistent sleep helps reduce inflammation and prevent illness.

• Proper rest boosts energy levels, helping you stay alert and productive throughout the day.
• A good night’s sleep also enhances physical performance and recovery.

Steps to improve your sleep naturally

Set a consistent sleep schedule

• Go to bed and wake up at the same time each day, even on weekends.
• This helps regulate your body’s internal clock, making it easier to fall asleep and wake up.

• Engage in relaxing activities, such as reading, taking a warm bath, or practicing deep breathing exercises.
• Avoid stimulating activities like watching TV or using electronic devices close to bedtime.

• Ensure your bedroom is dark, quiet, and cool.
• Use comfortable pillows and a supportive mattress to promote restful sleep.

• Avoid consuming caffeine or nicotine in the afternoon or evening, as they can interfere with sleep.
• While alcohol may make you feel drowsy, it disrupts the quality of sleep, especially in the later stages of the night.

• Exposure to natural light during the day helps regulate your circadian rhythm.
• Try to get outside in the morning and spend time in sunlight to signal to your body that it’s time to be awake.

Exercise regularly

• Regular physical activity enhances quality of sleep through relaxation and stress reduction.
• Incorporate at least 30 minutes of moderate exercise most days, but avoid intense workouts close to bedtime.

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.