Top 10 tips from sleep expert to regulate snooze cycle in working millennials

Top 10 tips from sleep expert to regulate snooze cycle in working millennials

New Delhi: Millennials, navigating the demands of a hyper-connected world, face unique challenges in maintaining healthy sleep patterns—especially in the work-from-home era. With blurred lines between professional and personal spaces, the quest for balance begins with prioritising rest. Dr Shankar S. Biradar, Medical Director, Magniflex India, shared 10 simple tips to regulate the sleep cycle in working millennials.

Treat Sleep as Essential Self-Care: Sleep is not a luxury; it’s a foundational act of self-care. Incorporate rest into your wellness routine as intentionally as exercise or healthy eating. Aim for 7-8 hours of consistent sleep to recharge your mind and body.
Build a Sleep-Inducing Environment: Transform your bedroom into a haven for relaxation. Keep it cool, dark, and quiet. Add elements like soothing scents, soft lighting, and clutter-free spaces to create an atmosphere conducive to rest. Most importantly supportive sleep is aided by a sound choice of mattress which plays a crucial role in one’s sleep cycle.
Create Boundaries Between Work and Sleep: Remote work often leads to workspace overlap. Avoid working in bed or bedrooms entirely. Establish clear physical and mental boundaries between work hours and downtime to reinforce relaxation.
Power Down Your Screens: Blue light from electronics disrupts the production of melatonin, delaying sleep. Set a digital curfew and switch to calming pre-sleep activities like journaling, stretching, or reading a book to help your mind transition to rest mode.
Introduce Small Relaxation Rituals: Wind down with simple rituals that prepare your body for sleep. A cup of herbal tea, deep-breathing exercises, or listening to soft music can help signal that it’s time to rest.
Balance Activity and Rest: Regular exercise supports deeper, more restorative sleep. A quick yoga session or brisk walk during the day can boost energy and improve nighttime rest. Just avoid strenuous exercise close before bedtime.
Embrace Naps Responsibly: Short, power naps of 10-20 minutes can boost focus and energy but avoid longer naps that disrupt your natural sleep cycle.
Manage Stress Proactively: Stress is a major sleep disruptor. Unwind with mindfulness techniques, meditation, or gratitude journaling. Finding ways to decompress before bed reduces mental strain and promotes restful sleep.
Reimagine Sleep as a Productivity Tool: Far from slowing you down, good sleep sharpens focus, creativity, and decision-making. By prioritising rest, you’re investing in better performance and long-term well-being.
Prioritise Quality Over Quantity: It’s not just how much you sleep, but how good. Focus on improving sleep quality by adhering to consistent routines and creating an environment that fosters deep, undisturbed rest.

By shifting your mindset and incorporating these habits, you can transform your approach to sleep. In a work-from-home world, sleep isn’t just resting—it’s the ultimate tool for balance, health, and success.

 By shifting your mindset and incorporating these habits, you can transform your approach to sleep. In a work-from-home world, sleep isn’t just resting—it’s the ultimate tool for balance, health, and success.  Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare