-
Betson V - January 12, 2026
We all know how important good sleep is for our overall health, yet many of us struggle to get enough quality rest. Poor sleep can not only affect concentration, mood and immunity but also your long-term health. If in spite of trying to get a minimum of 7 hours of quality sleep, you haven’t been able to sleep well, you must read this article, Here are five practical tips to help you sleep better and wake up refreshed…
1. Maintain a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock. When your sleep schedule is irregular, your body finds it harder to fall asleep and wake up naturally. Try to stick to a sleep routine even on weekends.
2. Reduce screen exposure before bedtime
Mobile phones, TV and laptops emit blue light that suppresses melatonin, the hormone responsible for sleep. Using screens close to bedtime can keep your brain alert when it should be winding down. Aim to switch off your electronic devices at least 30 minutes before sleeping.
3. Be mindful of what you eat and drink at night
Heavy meals, caffeine and sugary foods late in the evening can disturb sleep by increasing alertness or causing discomfort. Avoid tea, coffee and large meals close to bedtime. If needed, opt for a light snack to prevent hunger without overloading your digestive system.
4. Create a relaxing bedtime routine
A calming routine signals your body that it is time to rest. Activities such as reading, gentle stretching, meditation or deep breathing can reduce stress and prepare your mind for sleep. Remember, consistency is key. Repeating the same routine night on night strengthens this signal.
5. Improve your sleep environment
Your bedroom should promote rest. Keep it dark, quiet and cool. Also, make sure your mattress and pillows are comfortable. A sleep-friendly environment minimizes disturbances and supports uninterrupted sleep.
By adopting these simple habits, you can improve sleep quality, boost energy levels and support overall well-being. If these tips don’t help, it’s important you consult a doctor for help but do not ignore it. Click below to consult the best doctor from home anytime at just ₹199 for a year.