A common problem most millennials face is not getting adequate sleep. “Adequate” can be subjective – for some it may be 8 hours, for some it may be 5 hours, however, have you ever asked what your body needs daily? We know that a night of uninterrupted, sound sleep rejuvenates the body and mind for the next day; we know that the body repairs itself during this time – muscle repair, memory consolidation and any hormones that stimulate repair and growth; therefore when we wake up, we are energised, focused, ready to make decisions and engage in activities for the rest of the day.

How well you sleep is determined by habits we inculcate. Are you spending excessive time in front of your screens or are you being mindful and switching off your electronic devices at the right time?

Here are some habits that negatively affect your sleep

• Using electronic devices in bed – the light from the screen keeps us awake, because our brain reacts to the external stimulus, which hampers the ability to fall asleep.
• Binging on food late at night – Our body needs enough time to digest the food we consume, therefore any late night binging delays the digestion process, causing digestive problems, heartburn etc
• Drinking alcohol & caffeine before bedtime – Any kind of alcohol consumption before can put you to sleep. However the sleep resembles a resting sleep, rather than being a restorative thing. Therefore, it causes you to wake up groggy and possibly with a headache. Caffeine on the other hand, takes longer to disappear from your body, thereby keeping you up longer
• Sleeping in – It is crucial to stick to a bedtime routine on weekdays, as well as weekends. The domino effect of sleeping in on weekend afternoons can lead to late nights on Sunday, the effect of which can be felt on Monday mornings, in turn affecting the sleep cycle for the rest of the week
• Don’t be a night owl – Staying up late is common with the current generation, but it can have detrimental effects on our health, such as bad eating habits, heart diseases, type 2 diabetes.

Here are some habits to induce and better your sleep

• Set a sleep schedule – ensure you go to bed and wake up at the same time, daily. 
• Exercise regularly
• Limit caffeine, alcohol consumption at least 2 hours before bedtime. 
• If you are taking naps, keep them short so it does not have an effect on your nighttime sleep routine
• Maintain a healthy diet, avoid binge eating before sleeping.

Dharana Wellness Centre, a wellness retreat near Mumbai, focuses on holistic health which includes physical, mental and spiritual balance. One of the main pillars of this eco wellness retreat is bringing the focus back to fitness, based on our unique biological makeup. As an Ayurvedic healing center in India, Dharana uses an integrative, modern approach for holistic health, combining Modern diagnostics with traditional practices like Yoga and Ayurveda.