Your sleep patterns need a weekend reset for long-term health, and here’s how you can get started. Set the Scene With Dim Lights. I’ve realized 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. 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. Research from Baylor University found that people who spent 5 minutes journaling their to-do list before bed fell asleep faster. 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. 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.
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