THE NON-NEGOTIABLES
No electronics after 9pm
Sleep can be both sacred and slippery. When it’s good, everything feels easier; when it’s not, the world feels louder. In a culture built on stimulation and constant availability, I’ve learned to protect my evenings with a simple sleep hygiene routine. Some practices are non-negotiable, others flexible, but choosing a few with intention has made a noticeable difference.
We’ve all heard it before: the light emitted from screens suppresses the hormone melatonin and reduces any chance of truly restorative sleep. For me to function well, I need the full cocktail of sleep stages — from REM to deep slumber and everything in between.
But sleep isn’t the only reason I extinguish the glow of screens at 9pm. This digital lockdown is really about mental health: blocking out a constant world of demands and refusing to carry them into bed. Quite frankly, whatever it is can wait until tomorrow.
Yoga Nidra
Yoga Nidra is a form of yoga that can be enjoyed by almost everyone and involves one of my favourite yogic poses, Shavasana (also known as corpse pose). Lying supine, it uses guided mental imagery, making it ideal for anyone whose mind tends to race through a nightly to-do list.
This practice shifts attention into the present moment and allows the brain to slip into a theta brainwave state of deep, restorative relaxation, gently preparing the body for sleep.
Cool room
Even in the depths of winter, with the heating on full blast, I make sure warmth stays well away from my bedroom. If heat sneaks in — whether from winter radiators or summer sun — I crack a window for airflow.
Why? Your body needs to cool down in order to fall asleep, and cooler temperatures help you stay asleep for longer. The ideal sleeping temperature sits between 16–19°C.
MY INTERCHANGEABLE ADD-ONS
Cold shower / ice plunge
Overcoming my fear of ice-cold water required real mental resistance. As humans, we naturally gravitate towards comfort, but through persistence — starting with 30-second cold showers and gradually building from there — I began to experience the benefits of cold exposure.
One of the most noticeable has been improved sleep. As soon as I step out of a cold shower or ice bath, a deep sense of calm washes over me, carrying through the night and often into the next morning.
Shakti mat session
I adore my acupressure mat. Lying on it stimulates pressure points across the back and body, encouraging both physical and mental relaxation before bed. This makes the transition into sleep feel far more natural.
The gentle intensity of the pressure can also trigger the release of feel-good hormones such as endorphins and oxytocin, creating a calming, grounded sensation.
Personal growth books
One of my New Year’s resolutions was to read more personal growth books and less mindless entertainment — particularly melatonin-blocking doom scrolling.
Some of my favourite soul-nourishing reads include Wherever You Go, There You Are for practical mindfulness in everyday life, and The Untethered Soul for its insightful exploration of consciousness and emotional freedom.
Tea ritual
In the evening, everything slows down and the kettle leads the way.
I scoop the leaves, inhale the scent, and wait as the tea steeps — a small ceremony that signals to the body it’s safe to soften.
Chamomile, lemon balm, or valerian quietly do their work, gently persuading the mind to unclench.
It’s less a drink and more a permission slip for rest.
