World Sleep Day: 10 expert-approved tips to get a good night's sleep

Our bodies thrive on routine. "Going to bed and waking at the same time each day—even on weekends—helps regulate the body's circadian rhythm, making it easier to fall asleep and wake up naturally," advises Dr Kunal Bahrani, director of neurology at Marengo Asia Hospital, Faridabad.

2. Develop a relaxing bedtime routine

According to Dr Bahrani, wind down before bed with calming activities like reading, deep breathing, meditation, or a warm bath. "These signals tell your body it's time to rest, making sleep onset smoother," he says.

3. Optimise your sleep environment

Your bedroom should be a sleep sanctuary—cool (18-22°C), dark, and quiet. "Invest in a comfortable mattress and pillows, and consider blackout curtains or white noise machines to enhance your sleep environment," Dr Goel recommends.

4. Limit screen time before bed

The blue light emitted by phones, tablets and computers suppresses melatonin, the hormone responsible for sleep. Experts suggest avoiding screens at least 60 to 90 minutes before bedtime to improve sleep quality.

5. Watch your diet before bedtime

Dr Goel advises to avoid caffeine, nicotine and alcohol in the evening, as it can interfere with deep sleep. Additionally, heavy or spicy meals close to bedtime may lead to indigestion and disrupt sleep.

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6. Exercise regularly

Exercising every day can help improve sleep quality. (Image: Canva)

Engaging in 30-45 minutes of moderate exercise such as walking, jogging or yoga can promote deeper sleep, however, Dr Goel explains that intense workouts within 2-3 hours of bedtime may increase alertness and delay sleep onset.

7. Manage stress and anxiety

Stress and an overactive mind are common sleep disruptors. Experts explain the benefits of mindfulness, meditation, journaling or deep breathing exercises to calm your mind before bed.

8. Be mindful of daytime naps

Short naps of 20 to 30 minutes can boost alertness, but long or late-afternoon naps may interfere with nighttime sleep. "If you have trouble sleeping at night, consider skipping naps altogether," cautions Dr Bahrani.

9. Get sunlight exposure during the day

Exposure to natural light, especially in the morning, helps regulate melatonin production and keeps the body's internal clock in sync. "Try to spend time outdoors or sit near a sunny window," Dr Bahrani says.

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By making sleep a priority and adopting these expert-backed strategies, you can wake up feeling energised and ready to take on the day.

If even after following all these tips, sleep just doesn't come easy to you, consult a healthcare professional. "It is quite possible that insomnia or sleep apnea could be a problem requiring special treatment," Dr Bahrani concludes.