How I Fixed My Sleep with a Small Lifestyle Change

If you're reading this late at night, sleep deprived, tossing and turning in bed, then trust me, I've been there. For years, I struggled with poor sleep. The kind where you go to bed on time but wake up feeling like you barely slept. I tried sleep teas, eye masks, blackout curtains, calming apps, you name it. But nothing truly worked until I made one simple lifestyle change that changed everything.

This isn't a gimmick. It's not a product pitch or a miracle supplement. It’s just a simple shift in how I approached my evenings, and the results were real. I'm now falling asleep faster, staying asleep longer, and waking up refreshed, something I hadn’t felt in years.

The Problem No One Talks About Enough

Like many young professionals in India, juggling demanding jobs, social lives, and digital overload, I wore sleep deprivation like a badge of honor. I worked late into the night, stayed glued to screens, and had coffee shots way past acceptable hours.

Eventually, the symptoms caught up: brain fog, mood swings, irritability, even weight gain. I didn’t realize how deeply poor sleep was affecting my mental wellness, productivity, and even my social relationships.

I wasn't alone. According to a study by Wakefit in 2024, over 67% of urban Indian millennials report sleep-related issues. We’re constantly stimulated by work, news, social updates, content, and even FOMO. Sleep just gets pushed to the backburner.

The Turning Point: An Evening Ritual

The breakthrough came during a casual conversation with a friend who’s a yoga instructor. She asked, “What’s the last thing you do before you go to sleep?”

My answer: “Scroll through my phone, check emails, swipe through reels or maybe watch a show.”

She smiled knowingly and said, “That’s the problem.”

As a fact, I was confusing my brain. Bright screens and constant stimulation were sending the message that it was still daytime. Cortisol remained high, melatonin never kicked in and no wonder I couldn’t sleep properly.

The One Change: A Screen-Free Power-Down Hour

The lifestyle change was this: one hour before bed, I put my phone away. Not on silent. Not under the pillow. I left it in another room.

I created what I now call my "power-down hour" - a screen-free 60-minute wind-down ritual that became sacred.

What I Do During That Hour:

• Stretching or light yoga (nothing fancy, just 5–10 minutes)
• Reading a paperback book
• Drinking warm herbal tea (I like chamomile with ashwagandha)
• Journaling or planning the next day
• Practicing 5 minutes of mindful breathing (Most important of all)

This hour became a signal to my brain: “The day is over. It’s time to rest.”

And guess what? It worked!!

The First Week: From Frustration to Revelation

The first few nights were tough. I felt restless without my phone. I kept glancing at the clock, unsure what to do with the silence. But by the fourth night, something clicked. I started feeling sleepy naturally. My thoughts stopped racing. My heart rate lowered.

By the end of the first week, here’s what I noticed:

• I was falling asleep within 15 minutes instead of an hour
• I no longer woke up at 3 a.m.
• My mood improved drastically
• I stopped needing coffee by 10 a.m.

Why It Works (Science Backs It Up)

This isn’t just anecdotal. Multiple studies confirm that blue light suppresses melatonin, the hormone responsible for making us feel sleepy.

In 2023, AIIMS conducted a sleep study showing that individuals who avoided screens for an hour before bed improved sleep latency by 40% and reported deeper sleep.

Also, creating a routine signals the body that it's time to wind down; a concept known as sleep hygiene. Just like we have morning rituals, evening rituals can train our minds for rest.

Bonus Changes That Helped (But Were Not the Game-Changer)

While the power-down hour made the biggest difference, I also made a few supporting tweaks:

• Reduced caffeine intake after 2 p.m.
• Stopped heavy meals late at night
• Switched to warm lighting in my bedroom
• Invested in better bedding (trust me, it helps!)

These changes acted as amplifiers; but alone, they didn’t fix my sleep. It was the phone-free evening routine that moved the needle.

A Lifestyle, Not a Hack

This is not a “biohack” or a quick fix. It’s a lifestyle shift; one that respects your mind’s need for stillness and your body’s need for rhythm.

And the best part? It doesn’t cost a rupee.

I didn’t have to buy anything. No expensive gadget, no premium app subscription. Just a conscious decision to disconnect to reconnect: with sleep, with stillness, and with myself.

Why More Indians Are Turning to Simple Wellness Habits

There’s a quiet shift happening among India’s youth. We’re moving beyond pills and productivity porn. We’re seeking balance.

Platforms like betterhood are reflecting this change by encouraging simple, research-backed wellness ideas for daily life. From sleep routines to stress relief, the focus is on sustainable well-being, not perfection.

Final Thoughts: Will This Work for You?

If you're exhausted but can’t fall asleep…

If your mind races at night while your body begs for rest…

If you wake up tired no matter how long you sleep…

Try this.

Put your phone away for just one hour before bed. Build a small ritual and it doesn’t necessarily have to look like mine. The key is consistency.

In a world that never shuts up, silence is healing. And sometimes, fixing your sleep starts with just unplugging from noise.

You don't need to overhaul your life. Just start with this one small lifestyle change and let your body do what it’s naturally designed to do: rest.