Getting proper sleep works as a way for your brain and body to reset. Skip it and your brain starts stuttering, your appetite regulators misbehave, your heart's wiring gets stressed, and your mood goes haywire. Sleep isn't just “rest”, it's active repair and memory filing. Regular, adequate sleep improves attention, learning, emotional regulation and immune function; chronic short (or irregular) sleep raises the risks of obesity, diabetes, heart disease and even early death. Newer reviews show that inconsistent bedtimes and fragmented sleep are linked to poorer thinking, mood and cardiometabolic health so sleeping eight hours but at wildly different times each night is still a problem. If you're thinking “but I tried sleep tips and they don't work”, many behavioural strategies can help.
Can we “trick” ourselves into sleeping better?
Sort of as the brain responds strongly to cues. If you give reliable signals (dark, cool room, limited screens, consistent wake time), you can train your body clock and reduce the mental noise that keeps you awake. That's the principle behind sleep hygiene and why small, repeatable rituals matter. But if insomnia is long-standing, sleep hygiene alone may not be enough, that's when CBT-I or medical review helps.
Sleep-hygiene tips & tricks to transform your sleep
1. Set a strict wake-up time
The single best “trainer” for your internal clock is a fixed wake-time. Even on weekends, keep it within 30 minutes. Your brain will learn to fall asleep earlier if you train it to wake at the same hour daily.
2. Bedroom = sleep only
Make the bedroom a cue for sleep. No work emails, no Netflix marathons, no scrolling. The more your brain associates the bed with awake activities, the harder sleep becomes.
3. Wind-down like a pro
Switch to low-stimulus activities an hour before bed: dim lights, light reading, stretching, warm shower. This signals melatonin and slows the mental hamster wheel. Avoid intense problem-solving at bedtime.
4. Rule the screens
Screens emit blue light that delays sleep hormones. Put devices in “do not disturb” and keep them out of reach. If you must use a screen close to bed, use software blue-light filters and lower brightness but best is to stop.
5. Caffeine curfew
Cut tea/coffee later than 6–8 hours before your target bedtime (individual differences exist). Remember: chai can be sneaky so masala chai and filter kaapi still have caffeine.
6. Night-time temperature hack
Cool down the room slightly at night (about 18–20°C is a typical sweet spot for many). A cooler core temperature helps sleep onset. If air-conditioning isn't an option, a light fan and breathable cotton sheets help.
7. Move earlier, not later
Daily physical activity improves sleep, but avoid intense workouts in the two hours before bed. Morning or late-afternoon exercise is ideal for consolidating sleep at night.
8. Nap smartly
Keep naps ≤20 minutes and before 3 pm. Long or late naps can push sleep pressure away and wreck your night. Short power naps, however, are a lovely, productive reset.
9. Use a “worry notebook”
If racing thoughts keep you awake, spend ten minutes earlier in the evening writing a list of concerns and a next-step plan. Transferring “to do” off your brain reduces bedtime rumination.
10. If you can't sleep just get up
Don't lie awake watching the clock. After ~20 minutes of not sleeping, leave the bedroom, do a quiet, boring activity in dim light and return when drowsy. This strengthens the bed = sleep association.
Sleep is not optional maintenance, it's essential health care that your body performs every night. Small, consistent changes in timing, light, temperature and behaviour can produce big improvements. If problems persist, use evidence-based therapies or consult a sleep clinic and your heart, brain and mood will thank you.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
Recommended Amount of Sleep for a Healthy Adult, NIH : 2015.
A contemporary review of sleep and cardiovascular health, NCBI : 2024.
Cognitive-Behavioral Therapy for Insomnia: An Effective…, NCBI : 2019.
The Role of Sleep Hygiene in Promoting Public Health, NCBI / NIH : 2014.
