By Dr. Vinita Mathew, Family Physician and Counselor, Mumbai 20th August 2025
“The best bridge between despair and hope is a good night's sleep.” —E. Joseph Cossman
Some practical, gentle ways to invite sleep!
Hello! If you’re reading this because sleep is a struggle, you’re in good company. As a family Physician who loves helping people thrive—body, mind, soul and spirit —I know how much a good night’s rest matters. Let’s talk about practical, gentle ways to invite sleep in, the same way you welcome a friend into your home.
Sleep Hygiene: What’s That?
Think of sleep hygiene like bedtime habits that set the stage for a restful night—just like how brushing and flossing helps keep your teeth strong and healthy. For sleep, the right habits create the perfect conditions for your mind and body to relax, so you can drift off more easily and wake feeling refreshed.
A patient once told me, “Trying to sleep feels like trying to catch a butterfly in the dark!” Sound familiar? The truth is, you can’t “force” sleep, but you can create an inviting garden so the butterfly of sleep will naturally land.
“Your future depends on your dreams, so go to sleep.”
— Mesut Barazany
Simple Steps for Better Sleep
1. Keep a Steady Rhythm
Ever noticed how kids get cranky when bedtime shifts around? Grown-ups aren’t so different! Going to bed and waking up around the same time each day—even weekends—teaches your body when it’s time to wind down.
A Real-life example: My patient Maria started setting an alarm for both bedtime and wake-up time. After a week, her mornings felt more energetic and her nights less restless.
2. Create a Wind-Down Ritual
Remember as a kid, when someone read you a story or tucked you in? Even as adults, our brains love cues that it’s time for sleep. Pick something relaxing: read a book, listen to soft music, take a warm shower, or jot down three things you’re grateful for.
Tip: One patient swears by lighting a lavender candle and listening to mellow tunes for 20 minutes before lights out.
3. Turn Your Bedroom Into a Sleep Sanctuary
Your bedroom should be a place your brain connects with rest—not work, emails, or late-night scrolling. Make it cool, dark, and quiet. Invest in soft sheets, blackout curtains, and if the world is noisy, try earplugs or a soothing white noise app.
Success Story: A young couple I see bought affordable blackout curtains—suddenly, those early morning wakeups became a thing of the past!
4. Ease Up on Stimulants (and Screens)
That afternoon cup of coffee or late-night phone check? They can steal your sleep. Try switching to herbal tea after lunch, and put phones or tablets away an hour before bed. The blue light from screens sends “stay awake” signals to your brain just when you want to rest.
5. Daytime Movement, Evening Calm
Physical activity is fantastic for sleep, but keep tough workouts for earlier in the day. Evening is for unwinding.
Example: Sam, a teacher, swapped his 8PM run for a lunchtime brisk walk. He found it so much easier to fall asleep—and his students noticed his perkier mood, too!
6. Quiet the Mind
Worries love to visit at bedtime. If your thoughts are racing, keep a notebook by the bed. Jot down tomorrow’s tasks so your mind can let go (at least for tonight). Gentle breaths, prayer, or a meditation app can work wonders.
“Sleep is the golden chain that ties health and our bodies together.”
— Thomas Dekker
Sleep Is More Than Just Bedtime
When you struggle with sleep, it’s not just about the bed. Stress at work, worries about family, or even physical problems like pain or snoring can play a role. As your doctor, I care about the whole you—and want to help figure out what’s standing in your way.
When to Ask for More Help
If you’ve tried these tips for a few weeks and sleep is still stubborn, let’s talk. Sometimes sleep troubles are a sign of something deeper—like anxiety, depression, or a medical issue that needs special attention.
You Deserve Rest
Caring for your sleep isn’t selfish—it’s self-respect. A well-rested you is a kinder, more energetic you!
Sleep doesn’t always come easily, but keep tending your “sleep garden.” Be gentle with yourself. And remember: my door is always open if you want to talk more about how to make restful nights a reality.
Sweet dreams,
Dr. Vinita Mathew
Taking one step at a time towards achieving great night sleep.Appreciate graciously this timely help,most needed.