Sleep Tips for Indian Lifestyle

If your sleep is disturbed, the biggest levers are usually late dinner, caffeine (chai/coffee), and screen time.

3 changes that work

• Finish dinner 2–3 hours before bed. Keep it lighter (dal + sabzi + roti) vs heavy fried items.
• Cut caffeine after 6 PM. Switch to decaf/herbal options if you like warm drinks at night.
• 10-minute wind-down: dim lights + stop scrolling. Even this small step helps consistency.

Quick routine

1. Take a short walk after dinner
2. Keep phone away from pillow
3. Use the sleep calculator to pick a bedtime aligned with cycles

Note: This is general information, not medical advice. If you have persistent insomnia, consult a doctor.