A Few Habits That Helped Me Sleep Better

  •   Wed, May 27 2026
  •   By Ashton D'Silva

May 27, 2026

I remember over a year and a half ago, I just couldn’t sleep well at night for almost a month. When I used to go to bed, I used to be occupied with a lot of thoughts and would just feel very restless on bed. I used to toss and turn every night trying to sleep, but to no avail.

For nearly a month, I tried everything I could, but nothing seemed to work. The worst part was not even knowing why I wasn’t able to sleep. Lack of sleep was affecting my day to day activities and I had a hard time focusing on anything that I was doing. I was low on energy throughout the day. It genuinely felt like I had forgotten how to sleep—or at least how to sleep well.

That pushed me to do a deep dive into understanding sleep. I spent a lot of time reading, researching, and experimenting with different habits to see what actually made a difference for me. I realised that sleep is extremely important for us in all that we do, and it helps us remain sharp and sound. Over the next few months, I slowly figured out a few things that noticeably improved my sleep.

I thought I’d share some of them here in case they help someone else too(I am definitely not a Sleep Guru).

1. Put your phone aside 30 minutes to 1 hour before bed

This made a surprisingly big difference for me. Being on your phone right before bed keeps your brain stimulated and makes it harder to properly wind down right before bed. Phone screens emit blue light, which can interfere with melatonin production—the hormone that helps regulate sleep. Lower melatonin can make you feel less sleepy.

2. Avoid heavy dinners before bed

Try not to go to bed feeling overly full. Heavy meals close to bedtime can make your body focus on digestion instead of resting, which can affect sleep quality. It also makes you feel a little uneasy while sleeping. A lighter dinner worked much better for me.

3. Meditate or just sit quietly before sleeping

I usually spend a few minutes sitting quietly and doing deep breathing before going to bed. It helps me clear my mind of all the thoughts accumulated throughout the day. Sitting quietly/ meditating helps our brains calm down and wind down at the end of the day. If you are constantly stressed about something or you have a lot of things going on in your head, I would recommend flushing them out before you go to bed. Deep breathing is also known to help calm the mind and body.

4. Daily exercises

I have been exercising consistently for several years now and that really helps the body to sleep well. Exercising doesn’t necessarily mean going to the gym, it could also mean a good 20-30 minute walk or simple exercises at home. Exercising daily not just helps you to sleep, but also keeps you energetic throughout the day. Any form of exercise is better than no exercise at all!

5. Mentally prepare yourself

When you go to bed, you have to go in with the intent to sleep well. Don’t go to bed for the sake of it. When you go in, tell yourself that you will be dozing off in a few minutes. Don’t go to bed overthinking about a hundred things going on in your life at the moment. You have to go to bed with a clear and perhaps a relaxed mind.

6. Consistency

Consistency matters a lot when it comes to sleep. Try sleeping and waking up at the same time every day. This maintains your circadian rhythm and ensures you sleep well and are well rested. Also ensure you get at least 7-9 hours of sleep every day.

These are just a few things that helped me personally. I know certain things might not work out the best for everyone. It’s extremely important that you talk to your body and see what works best for you. Sleep can be different for everyone, so what worked for me may not work the same way for someone else—but if you’ve been struggling, maybe some of these are worth trying.

 

 

 
By Ashton D'Silva
Ashton D'Silva is working as a software engineer at Interas Labs, Hyderabad based out of Gurpura-Kaikamba, Mangaluru.
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Comment on this article

  • Rita, Germany

    Wed, May 27 2026

    Dear Ashton ,good that you have given some tips how to get good sleep and you are successful with it.Sure each one has his own habits .Sure with heavy stomach is not good togo to sleep.Here in Germany People never take a heavy meal in the evening ,of course one who didt have a supper will have a meal but early in evening ad go for a small walk so that dont feel heavy stomach.As you said to avoid a phone nearby is always good .Many cant sleep with electronic nearby .I too cant sleep .Even seeing some horrible films just before going to bed is not good.May drink a glas of warm milk before going to bed.Everyone has his own theory.I myself had too difficulty to sleep at night years ago .Later I came to know the reason .It was some medical problems.My legs were paining .It was not possible earlier to find out.Write further .

  • P M, Dubai

    Wed, May 27 2026

    Absolutely fantastic insights here, reading this gave me a real feeling of how well-read you are about the topic. Very well said!!

  • k b r, Mangala Uru

    Wed, May 27 2026

    nice tips from the youngster ... a night well slept results in a day well spent ...


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