One aspect of lifestyle that I feel is very easily neglected is Sleep . Whenever people talk about lifestyle changes, they mainly refer to diet and exercise. Sleep gets lost in the mix. In fact, sometimes, to make better changes in these aspects people end up compromising on their sleep. Especially in student life, whether it is to study hard during exams (or party hard after ), sleep is the first adjustment we make.
Good quality sleep means getting uninterrupted and refreshing sleep along with the number of hours you get to sleep. The daily recommended hours of sleep changes as you age. For adult between ages 18-60 yrs around 6-8 hours of sleep is recommended.
Signs of poor sleep quality are:
Trouble falling asleep
Frequently waking up during the night
Feeling sleepy or tired after a “full night’s sleep”
So what can be done to improve poor sleeping habits or to maintain a good sleep pattern? This is where sleep hygiene comes in.
‘Sleep hygiene’ refers to healthy habits, behaviours and environmental factors that can be adjusted to help you have a good night’s sleep.
Small changes can go a long way, such as:
Going to bed and waking up at the same time
Sleeping in a quiet room with a cool temperature.
No screens 30 mins before bedtime
Stick to light dinners and avoid greasy meals
Avoid caffeine in the afternoons and evenings
Regular exercise
Attached below is a detailed Checklist from Harvard with more tips which can help with improving the quality of sleep:
I’ve noticed that during exams or busy days, it’s the first thing we compromise on, even though it affects focus, mood, and energy more than we realize. I try to stick to a consistent sleep schedule and avoid screens before bed — it really helps me fall asleep faster and feel more refreshed in the morning. Also, keeping the room cool and dark makes a huge difference. It’s interesting how small habits, like light dinners or a short walk in the evening, can actually improve sleep quality.
Some gentle stretches , yoga to helps the muscle relaxed and release the tension and spend few minutes by doing medication this will help to get better sleep
Sleep is often the most sacrificed part of student life, yet it’s just as important as diet and exercise. Good sleep hygiene can really make a difference in focus, mood, and overall health.
I’ve found that keeping a consistent sleep schedule and avoiding screens before bed helps a lot. Even small changes, like dimming the lights an hour before sleep or doing light stretching, can signal your body it’s time to wind down.
This is such an important reminder! Sleep is often overlooked, but it really affects everything focus, mood, and overall health. I’ve found that keeping my phone away before bed and having a consistent bedtime really helps me sleep better.
Sleep is as important as our diet and exercise. For proper functioning of the body it needs a sufficient amount of rest to restore energy. By doing yoga and exercise, sleep pattern can be improved.
As students, we often sacrifice sleep for studies or fun, thinking it’s okay. But poor sleep affects our mood, memory, and focus badly. I’ve noticed that even after 7–8 hours, if sleep isn’t peaceful, I feel tired. Following small habits like avoiding screens and caffeine really helped me.
A very informative post.
Sleep is one aspect that is mostly overlooked, especially when we talk about lifestyle changes. However, good quality sleep is very important for our overall well-being.
Sleep hygiene refers to healthy habits and practices that help you get quality sleep. Good sleep hygiene—like keeping a consistent sleep schedule, avoiding screens before bed, limiting caffeine, and creating a calm sleep environment—improves mood, concentration, immunity, and overall health. Poor sleep hygiene can lead to fatigue, stress, and long-term health problems.
. Whenever people talk about lifestyle changes, they mainly refer to diet and exercise. Sleep gets lost in the mix. In fact, sometimes, to make better changes in these aspects people end up compromising on their sleep. Especially in student life, whether it is to study hard during exams (or party hard after 
), sleep is the first adjustment we make.
in the afternoons and evenings
