<p>Are you stuck in the ‘just five more minutes’ scroll? You tell yourself every evening, ‘tonight, I’ll sleep early’. But as bedtime approaches, you reach for your phone - just a quick check of your socials, you say - and suddenly, it’s two hours later. Sounds familiar? You are not alone!</p><p>Sleep procrastination is a modern habit that the world is struggling with, and it’s quietly taking a toll on one’s physical and mental well-being. The good news? There are several simple, effective ways to break the complex conundrum.</p><p>Shruti Jain, a yoga teacher and mindfulness coach, and Master Maharajan, who runs a yoga institute in Chennai, have some tips on how you can gently shift your evenings into more restful, intentional routines and prepare the body, mind and soul for a truly restorative sleep.</p><p>Set a ‘digital sunset time’</p><p>Decide on a fixed time to stop using all the screens. “There are plenty of Apps that allow you to set timers or even phone settings that block notifications from distracting Apps after the fixed time. This boundary allows you to reclaim your evenings and prepare your body for rest,” advises Shruti.</p><p>Practice Bhramari Pranayama and Vajrasana</p><p>Bhramari’ (humming bee breath) is a soothing breathwork technique that is extremely calming before bed, says Master Mahajan. “It helps quieten the mind, reduces anxiety and slows down the nervous system. Sitting in vajrasana (thunderbolt pose) after dinner aids digestion and grounds your body after your evening meal”, he adds.</p><p>Journal to clear your mind</p><p>Take a few minutes to jot down your thoughts from the day. “You can write about anything - moments that stood out to something you are grateful for, to even lingering worries or emotions you wish to release before sleep. This simple practice helps process your experiences and makes room for restful sleep,” says Shruti.</p><p>Read a few pages</p><p>Go back to the olden days sans technology, when people would pick something up to read in bed instead of their phone.</p><p>“Keep a book by your bedside - ideally non-fiction, poetry or something uplifting and light. Reading physically shifts your focus from the digital world to a more soothing, intentional space. It also helps reduce the mental stimulation that comes from excess screen time,” advises Shruti.</p><p>Sip herbal or chamomile tea</p><p>End your day with a warm cup of caffeine-free herbal tea. “Chamomile, peppermint or tulsi tea works wonderfully to calm the nervous system and signal the body that it’s time to wind down,” explains Shruti.</p><p>Mindful movements</p><p>End the day with light, mindful movements. ‘Legs-up-the-wall’ pose (viparita karani) for a few minutes can help drain fatigue from the legs and calm the nervous system down, says Master Mahajan. “Simple movements such as ‘happy baby pose’ or mild ‘spinal twist’ can release tension from the hips and lower back too, soothing the body before sleep,” he adds.</p><p>Visualise the next day</p><p>Before bed, either write down or visualise a few simple intentions or tasks for the next day. “This could be simple points such as ‘drink more water’, ‘take a 10-minute walk’ or ‘finish a project’. This clears mental clutter, reduces anxiety about the next day’s tasks and helps you sleep with a sense of clarity,” says Shruti.</p>
<p>Are you stuck in the ‘just five more minutes’ scroll? You tell yourself every evening, ‘tonight, I’ll sleep early’. But as bedtime approaches, you reach for your phone - just a quick check of your socials, you say - and suddenly, it’s two hours later. Sounds familiar? You are not alone!</p><p>Sleep procrastination is a modern habit that the world is struggling with, and it’s quietly taking a toll on one’s physical and mental well-being. The good news? There are several simple, effective ways to break the complex conundrum.</p><p>Shruti Jain, a yoga teacher and mindfulness coach, and Master Maharajan, who runs a yoga institute in Chennai, have some tips on how you can gently shift your evenings into more restful, intentional routines and prepare the body, mind and soul for a truly restorative sleep.</p><p>Set a ‘digital sunset time’</p><p>Decide on a fixed time to stop using all the screens. “There are plenty of Apps that allow you to set timers or even phone settings that block notifications from distracting Apps after the fixed time. This boundary allows you to reclaim your evenings and prepare your body for rest,” advises Shruti.</p><p>Practice Bhramari Pranayama and Vajrasana</p><p>Bhramari’ (humming bee breath) is a soothing breathwork technique that is extremely calming before bed, says Master Mahajan. “It helps quieten the mind, reduces anxiety and slows down the nervous system. Sitting in vajrasana (thunderbolt pose) after dinner aids digestion and grounds your body after your evening meal”, he adds.</p><p>Journal to clear your mind</p><p>Take a few minutes to jot down your thoughts from the day. “You can write about anything - moments that stood out to something you are grateful for, to even lingering worries or emotions you wish to release before sleep. This simple practice helps process your experiences and makes room for restful sleep,” says Shruti.</p><p>Read a few pages</p><p>Go back to the olden days sans technology, when people would pick something up to read in bed instead of their phone.</p><p>“Keep a book by your bedside - ideally non-fiction, poetry or something uplifting and light. Reading physically shifts your focus from the digital world to a more soothing, intentional space. It also helps reduce the mental stimulation that comes from excess screen time,” advises Shruti.</p><p>Sip herbal or chamomile tea</p><p>End your day with a warm cup of caffeine-free herbal tea. “Chamomile, peppermint or tulsi tea works wonderfully to calm the nervous system and signal the body that it’s time to wind down,” explains Shruti.</p><p>Mindful movements</p><p>End the day with light, mindful movements. ‘Legs-up-the-wall’ pose (viparita karani) for a few minutes can help drain fatigue from the legs and calm the nervous system down, says Master Mahajan. “Simple movements such as ‘happy baby pose’ or mild ‘spinal twist’ can release tension from the hips and lower back too, soothing the body before sleep,” he adds.</p><p>Visualise the next day</p><p>Before bed, either write down or visualise a few simple intentions or tasks for the next day. “This could be simple points such as ‘drink more water’, ‘take a 10-minute walk’ or ‘finish a project’. This clears mental clutter, reduces anxiety about the next day’s tasks and helps you sleep with a sense of clarity,” says Shruti.</p>