I don't know about you, but by the time Sunday evening rolls around, I often find myself in two minds: one part of me wants to stretch the weekend and binge another episode, while the other whispers, "Tomorrow's Monday, better sleep on time." The truth is, sleep is the single most underrated form of self-care. Research from the Indian Council of Medical Research (ICMR) shows that nearly 1 in 3 urban Indians struggle with sleep issues, from insomnia to poor sleep quality. And when sleep goes wrong, it sets off a domino effect: fatigue, weight gain, poor concentration, even higher risk of diabetes and heart disease.
So, for this week's Sunday Health Reset, I decided to decode some simple, joyful bedtime rituals that can help us all drift into deeper, more restful sleep. No complicated hacks, no expensive gadgets; just small changes rooted in science and sprinkled with Indian wisdom.
1. Set The Scene With Dim Lights
I've realised that the way my bedroom looks at 9 pm often decides whether I'm still awake at midnight. Science agrees: light directly affects our circadian rhythm (our body's internal clock). Exposure to bright light at night delays melatonin release, making it harder to fall asleep.
Reset Ritual: About an hour before bed, dim your room lights. If you can, switch to warm lamps, fairy lights, or even a diya or candle (now don't go and put these near flammable things please?). Ayurveda has long associated soft lighting with calming the senses.
2. Digital Detox (Yes, It's Hard)
Confession: I, too, am guilty of endless doomscrolling at night. But studies from the National Institutes of Health (NIH) show that blue light from screens reduces melatonin and tricks the brain into staying alert.
Reset Ritual: Set a digital sunset 30-60 minutes before bed. If you can't resist, at least switch your phone to night mode and reduce brightness. You could also read more about digital detox methods that are easy-to-follow with our Sunday Health Reset series.
3. Herbal Helpers From The Indian Kitchen
Long before melatonin pills became popular, Indian households had their own bedtime elixirs. Remember haldi doodh (turmeric milk)? It's rich in curcumin, which has anti-inflammatory properties and may ease digestion and relaxation. Similarly, warm chamomile tea has been shown to improve sleep quality in adults.
Reset Ritual: Try a small cup of warm milk with turmeric, or herbal tea with chamomile or tulsi. Just avoid caffeinated drinks like chai or coffee within six hours of bedtime.
Photo Credit: Pexels
4. Journaling Away The Worry Loop
Sometimes, it's not the body but the brain that won't shut down, and you end up in an endless worry loop of rehashing emails, replaying arguments, or planning the week ahead. Research from Baylor University found that people who spent 5 minutes journaling their to-do list before bed fell asleep faster.
Reset Ritual: Keep a small diary by your bedside. Jot down tomorrow's tasks or a quick gratitude note. For me, writing "done for today" feels like tucking my brain into bed.
5. Breathwork And Gentle Stretches
I used to think stretching was only for workouts. But slow stretches and mindful breathing can cue the nervous system to switch from fight or flight mode to "rest and digest." Techniques like the 4-7-8 breathing method (inhale for 4, hold for 7, exhale for 8) are backed by studies showing reduced anxiety and better sleep onset.
Reset Ritual: Just 5 minutes of simple yoga stretches (Balasana, Viparita Karani) or deep breathing on the bed can relax muscles and calm the mind.
6. Keep It Cool And Cozy
Here's a science-meets-comfort tip: sleep quality improves when bedroom temperature is slightly cooler, around 18-22 degrees Celsius. A light quilt or cotton sheets (hello, Indian handloom!) can make all the difference. This is especially true during long Indian summers, where sleeping becomes extremely difficult due to high temperatures and humidity.
Reset Ritual: If you don't have AC, try a ceiling fan with breathable cotton bedding. Even a quick shower before bed helps lower body temperature.
Photo Credit: Pexels
7. Consistency Is Key
Here's the hardest part for many of us: sleeping and waking up at roughly the same time, even on weekends. Our bodies love rhythm, and irregular sleep patterns confuse the circadian clock. Studies show inconsistent schedules are linked with poorer sleep and higher risk of metabolic issues.
Reset Ritual: Pick a bedtime and wake-up window (say, 11 pm-7 am) and stick to it, Sunday included. Over time, your body will adjust naturally.
Sleep Is A Ritual, Not A Luxury: My Personal Sunday Reset
On Sundays, I like to treat my bedtime ritual almost like a spa moment. I light a cinnamon or vanilla-scented candle, sip warm chamomile tea a la Professor Calculus, jot down three things I'm grateful for, and then curl up with a book (paper, not an ebook). The phone stays out of reach. Do I succeed every week? Honestly, no. But even when I manage half the steps, my sleep feels deeper, and my Monday mornings feel less like a battle.
In our fast-paced, always-on lives, it's tempting to treat sleep as optional. But here's the real reset: sleep is medicine. The rituals may look different for each of us-herbal milk for some, journaling for others-but the outcome is the same: a calmer mind, a rested body, and a happier start to the week.
So tonight, try one small ritual. Your Monday self 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 own doctor for more information. NDTV does not claim responsibility for this information.
