If you think getting a good night’s sleep is as simple as hopping into bed and shutting your eyes, think again! Your bedtime routine—or lack of it—could be the culprit behind restless nights, groggy mornings, and your deep, complicated relationship with coffee.💤
A recent YouGov and Amazon Alexa survey conducted across India’s top 10 cities found that many urban Indians struggle with sleep-related issues due to the absence of a consistent bedtime routine. So, what exactly are Indians doing before bed? More importantly, what should they be doing for a better night’s rest?
Let’s break it down (without putting you to sleep mid-article!) and find out how to improve bedtime habits, say goodbye to late-night doom-scrolling, and wake up feeling refreshed.
😴 The Bedtime Habits of Urban Indians
According to the survey:
📌 52% of Indians follow a consistent bedtime routine.
📌 53% begin their bedtime routine after 10:30 PM.
📌 86% start winding down after 8 PM every day.
So, what are people doing before bedtime? Here are the top pre-sleep activities:
🎥 63% watch video content (binge-watching their favorite shows!)
📱 57% scroll social media apps (we see you, Instagram addicts!)
👨👩👧👦 59% connect with family and friends (last-minute WhatsApp gossip?)
🎶 58% listen to podcasts, music, or audiobooks (smart move, if chosen wisely!)
🍵 34% prefer a relaxing beverage or snack before bed (chai lovers, assemble!)
🍔 21% snack right before bedtime (midnight cravings are real!)
The least popular bedtime activities? Meditation and journaling. Shocking, right? Everyone talks about mindfulness, but nobody’s actually doing it!
📉 What’s Wrong With These Bedtime Routines?
Not all bedtime habits are created equal. Some help you sleep like a baby, while others keep you tossing and turning like a restless toddler on a sugar high.
🚨 The Sleep-Killers: What NOT to Do Before Bed!
❌ Binge-Watching (Netflix, We’re Looking at You! 🎥)
Marathon-watching your favorite series at night sounds fun, but the blue light from screens messes with your melatonin production. The result? You stay alert when you should be winding down.
❌ Endless Social Media Scrolling (Doom-Scrolling Syndrome! 📱)
You open Instagram to “just check one thing” and BOOM—it’s suddenly 2 AM and you’ve fallen into a rabbit hole of reels, memes, and food videos. Social media is designed to keep you engaged, not help you sleep!
❌ Late-Night Snacking (That Midnight Biryani is Not Helping! 🍕)
Eating heavy meals right before bed can cause acid reflux, bloating, and disrupted sleep. Spicy and oily foods? Even worse!
❌ Stressful Conversations (That ‘One Last Email’ Can Wait! 📩)
If you’re answering emails, dealing with work stress, or having deep philosophical debates before bed, you’re setting yourself up for a restless night filled with overthinking.
💡 The Sleep-Friendly Routine: What TO Do Before Bed!
Now that we’ve identified the villains, let’s talk about heroes—habits that actually improve sleep quality.
✅ 1. Create a “Digital Curfew”
📵 Turn off screens at least 30-60 minutes before bed. Instead of binge-watching, try reading a book (a real one, not an e-book!) or listening to soothing music or audiobooks.
✅ 2. Sip on Sleep-Inducing Drinks
🍵 Swap your caffeinated tea or coffee with:
- Chamomile tea (natural sedative!)
- Warm milk (age-old trick for a reason!)
- Lavender tea (calming effects!)
✅ 3. Practice Mindfulness (Yes, It Actually Works!)
🧘 Meditation, breathing exercises, and even simple stretching before bed can help you de-stress and fall asleep faster.
✅ 4. Set the Mood for Sleep
🛏️ A cool, dark, and quiet bedroom is essential for sleep. Set up:
- Dim lighting (use warm bulbs or Himalayan salt lamps)
- Room temperature at 18-22°C (ideal for deep sleep)
- Cozy blankets and pillows (comfort matters!)
✅ 5. Stick to a Sleep Schedule
⏰ Your body loves routine! Try sleeping and waking up at the same time every day (yes, even on weekends!) to regulate your circadian rhythm.
🤖 The Rise of Sleep Tech: How Indians Use Voice Assistants for Better Sleep
Would you trust Alexa or Google Assistant to help you sleep? Many Indians do!
📌 45% use voice assistants to play music, podcasts, and meditation sounds.
📌 23% set reminders and alarms using AI assistants.
📌 22% control smart home devices like lights, curtains, and ACs for a perfect sleep environment.
If used correctly, these gadgets can automate your bedtime routine and create a more relaxing atmosphere. But beware—don’t start chatting with Alexa at 1 AM instead of sleeping!
⚡ The Final Verdict: Are Indians Sleeping Right?
The good news? More people are recognizing the importance of a bedtime routine.
The bad news? We still rely too much on screens and social media before bed.
Key Takeaways for Better Sleep:
✅ Be mindful of what you do before bed.
✅ Ditch screens, caffeine, and heavy meals.
✅ Stick to a schedule and create a calming environment.
✅ Use technology wisely, not compulsively.
At the end of the day, a good night’s sleep isn’t a luxury—it’s a necessity. So, are you ready to fix your bedtime habits and wake up feeling refreshed?
💬 Tell us in the comments: What’s YOUR bedtime routine? Are you a late-night binge-watcher or a chamomile-sipping, book-reading sleep pro? 💤✨
