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The magic pill called sleep

Updated: Aug 26, 2022

Sleep is the best meditation – Dalai Lama

After we are jam-packed with a full workday, running errands, balancing personal & professional expectations & keeping up with the news; it’s no surprise we return home feeling burnt out, exhausted & tired.

Like with everything else in life we crave a satisfying 8 hours of sound sleep. We all try & want to get more of it & yet we struggle with getting sleep. The truth is it’s a vicious cycle that manifests into full-blown insomnia.

A few facts about sleep we all know is that when we fall asleep that’s when all the good stuff happens in our bodies. Cultivating a sleep routine allows for our memory and creativity to grow. This is the time the body and mind resets, detoxifies, restore & rejuvenate.

Yet we struggle with sleep and easily fall prey to our racing minds or get caught up with mindless movie marathons or social media binging.

So how can we avoid staying awake through the night? or waking up at 3 AM or being a habitual light sleeper and getting distracted by the slightest noise? Where is the respite from poor quality sleep?

This blog shares a few self-care sleep rituals & practical tips to get your beauty sleep in order. Perhaps some you know, some have been long forgotten, and a few will inspire & stay with you on the path to sleeping like a baby. Before going to bed tonight, try one of these routines or if it’s possible more than just one.

Early Dinner

Plan for an early, light dinner at least 3 hours before bedtime. This is so vital to up your sleep game.

Prepare Your Bed

Take a few minutes to prepare a comfortable & inviting bed with the right linen for every season. Also, regulate the temperate as necessary.

Warm Bath

Let a warm shower or a hot bath calm your nervous system, release tension in your body, and quieten the mind. Essential oils like lavender is a comforting post-shower routine.

Golden Milk

A nightcap comprising of dairy or nut milk infused with a pinch of saffron, turmeric, black pepper, nutmeg, fennel & cardamom with jaggery or raw sugar to taste.

It hits the spot & is a great immunity cum sleep booster. A good routine to remind the mind & body that it’s time to switch off.


Warm oil to a temperate that’s comfortable (lukewarm is best). Rub the oil on the soles of your feet and then cover with socks. Gently massage the crown of your head in circular motions with a little oil. Use a towel on your pillow to protect your bed linen.

No Screen time before bed

Just put all devices away an hour before bedtime. It may feel hard in the beginning but make the extra effort to do so.

Add a meditation app to your bedtime routine. Calming music also works wonderfully well and so does gentle reading material.

It’s interesting to note that a recent global study spanning across 79 countries in the realm of ‘Sleep Health’ reported that close to three to five people worldwide have dealt with more sleep problems than usual during the pandemic.

So take comfort in knowing that you’re not alone in the battle of insomnia.

Accepting the situation & taking feasible steps towards cultivating a new & improved sleep schedule that works for you is key.

Waking up refreshed, winning the battle to bed with a solid sleep routine & an early start to a brand new day are game-changers to a fulfilling lifestyle.

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