I’m one of those people who happily tells everyone how terrible my sleep cycle is as if it’s a fun fact about me. For years, I wore my late nights like a badge of honor. I’d stay up scrolling, reading, thinking, or working basically doing everything except sleeping.
I kept on going like some humanish owl (not a real term, but it should be). And now, in my 30s, I’m paying the price for all those “I’ll sleep later” nights. The irony? I’ve spent more time reading about sleep than actually sleeping. From “10 ways to fix your sleep schedule” to “this one trick will help you fall asleep in 60 seconds”, I’ve tried them all, usually at 2 a.m., with my phone screen blinding me.
Let’s address the enemy first “caffeine”. My love language used to be coffee, and I treated it like a personality trait. But turns out, caffeine stays in your system for up to 8 hours. So, that innocent 5 p.m. cup? It’s the reason you’re lying awake at midnight, overthinking your life choices. I switched to gheewala dudh( dont judge) and herbal infusions in the evening. It wasn’t easy it still isn’t (RIP my hazelnut cappuccino), but my sleep thanked me.
Next on the list is our more important than air( for me at least) our phones. The blue light tells your brain it’s daytime, even when it’s 1 a.m. and you’re doom-scrolling through reels about people with perfect morning routines.
A simple fix?
- Keep your phone away from your bed.( if i can do it, so can you)
- Invest in a cheap but cuteee alarm clock.
- Try “Night Shift” mode or blue light glasses if you can’t avoid screens.( i already have glasses, with millions of layers lenskart sells me, and i fall for it)
💤 Sleep Tech: Helpful or Hype?
From smart rings that track REM cycles to sunrise lamps that simulate natural light, sleep has officially entered its gadget era.
Some genuinely help:
- Sleep apps like Calm or Headspace can guide you into relaxation.
- Smart bulbs that dim gradually tell your body it’s bedtime.”( recommanded by a friend, i haven’t tried it)
- White noise machines can be magic if your mind races at night.
But here’s the thing, if you need five devices, three supplements, and a playlist to fall asleep… maybe it’s not your pillow that’s broken.
The Irony of Sleep Content is you are staying up late and watching videos about how to sleep better, you know it’s bad when you’re watching a “10-minute sleep meditation” video while also checking your likes. Sleep content is everywhere “ASMR for tired brains,” “melatonin for beginners,” “how to sleep like a millionaire.” It’s almost funny how we’ve made rest another thing to perform.
Back to Basics — The Non-Tech Sleep Hacks That Actually Work
Here’s what most of us forget: our body doesn’t need fancy tech to rest. It needs rhythm.
Try these instead:
- Keep a fixed sleep time — yes, even on weekends.
- No caffeine after 4 PM (I know, tragic, i still have slip ups).
- Read something real — not your phone, not a “5 ways to…” article.
- Create a pre-sleep ritual — warm shower, stretch, gratitude journaling, or quiet tea.
- Make your room a cave — dark, cool, and calm.
You’ll be surprised how much your body remembers when you give it consistency instead of stimulation.
🧘♀️ Sleep Tech & Modern Fixes
Sleep isn’t just about routines anymore, it’s a whole wellness industry. There are smart mattresses that track your sleep cycles, AI sleep apps that play adaptive soundscapes, and wearables that tell you exactly how bad (or good) your night was.
But you don’t need to buy your way into better sleep. You just need to respect it like the sacred ritual it is or just talk to my husband, he can rewire your brain into thinking there is nothing better then sleeping, sometimes when i look at him sleeping happily, i wonder weather he loves me more or sleep :/
When you start sleeping better, everything changes. Your mood, your skin, your patience level especially with a list of never ending questions from your kid. I used to think staying up late made me productive, all the creative ideas come in the darkness..blah blah blah. but now I know being well-rested makes me unstoppable and also safe for my family to be around me in the morning, even before i have my coffee.
Love & Ice creams
Sneha Singhvi
