An ideal night ritual promotes better sleep by signaling your body to wind down, especially fitting your 10-11 PM bedtime and sedentary lifestyle. These routines draw from sleep science and can incorporate simple Indian habits like light herbal drinks. Consistency enhances benefits like reduced stress and improved energy.
Core Principles
Maintain a fixed bedtime around 10 PM to align your circadian rhythm, even on weekends. Start winding down 1-2 hours earlier by dimming lights and avoiding screens to boost melatonin. Keep the routine 30-90 minutes of calming activities tailored to your preferences.
Recommended Steps
Light dinner by 7-8 PM: Opt for familiar rice, dal, and sabji but smaller portions to aid digestion; avoid heavy or late meals.
Screen-free zone (9 PM onward): No phones or TV to prevent blue light disruption.
Warm bath or shower: Mimics body temperature drop for relaxation; add Epsom salt if available.
Gentle movement: 5-10 minutes of stretching or yoga to release tension from sitting work.
Mind dump journaling: Note tomorrow's tasks or spiritual reflections to clear racing thoughts.
Relaxation Techniques
Practice 4-7-8 breathing (inhale 4, hold 7, exhale 8) for nervous system calm. Read a physical book on history or spirituality, or sip warm milk/herbal tea (no caffeine post-noon). End with 5 minutes of silence or meditation for deeper rest.
Bedroom Setup
Cool, dark room (18-22°C suits Haryana winters) reserved for sleep only. Use breathable cotton sheets; place a notepad bedside for stray thoughts. Aim for 7-8 hours to match your 7 AM wake-up .
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