Simple nutrition tips that calm your mind and help you sleep better every night.(Image: Pexels)
Sleep doesn’t start the moment you lie down. It begins earlier, with small habits that help your body feel calm, safe, and ready to rest. Contrary to popular belief, sleep doesn’t start when your head hits the pillow. Your body begins to shift into rest mode long before that.
Sleep is a chemical, emotional and physiological process, and most of us are unintentionally sabotaging it with late-night screen time, erratic routines and constant stress. “Relaxation doesn’t start at bedtime, it starts with how you nourish and soothe your nervous system throughout the evening,” says nutritionist Shradha Sounil Khanna, AVP Nutrition, Wellbeing Nutrition, Mumbai. “Modern life has disconnected many from their natural sleep cycle, but with a few mindful changes, people can signal the body to rest better and let the body heal.
Khanna shares effective 6 tips to calm your mind and body before bed
- Bio-hack your sleep with red light
Yes, light matters. A lot. “Even a dim light can reduce melatonin by up to 80%,” warns Khanna. So it’s time to dim down and ditch the screens. Red light, unlike blue, encourages melatonin production and helps us fall into deeper REM sleep. Use a red bedside lamp or red-spectrum bulbs in the evening to help the nervous system wind down.
- Align your routine with the sun
Waking up at the same time and stepping outside for 10 minutes of sunlight boosts your circadian rhythm. It tells your brain to reset its internal clock and helps regulate melatonin. “Gaze into a gentle flame at sunset. Flame gazing calms vata and soothes anxiety, making the nervous system ready for rest,” Khanna told Moneycontrol.
- Sleep smarter with natural nutrients
Nature has its own sleep supplements, like, Ashwagandha, magnesium (especially Glycinate and Threonate), L-theanine, and lavender. These compounds help reduce cortisol and activate the parasympathetic nervous system. “Magnesium not only relaxes the muscles but also boosts GABA—the neurotransmitter responsible for deep, restorative sleep,” explains Khanna.
- Rewire your nerves before bed
Creating a calming atmosphere matters more than we think. Low lights, calming scents, and even 5 minutes of slow breathing can help activate the vagus nerve, a major player in the body’s stress response. “Mindful breathing is one of the quickest, drug-free ways to signal the body it’s safe to rest,” says Khanna.
- Try inclined bed therapy
It might sound odd, but sleeping at a slight incline—just 7.5°—can improve breathing and sleep efficiency. Research suggests it even enhances overnight brain detox. Khanna reveals, “Inclined sleeping supports circulation and helps reduce cardiac load, leading to better quality rest.”
- Make your bedroom your sanctuary
Make a few changes in your bedroom. “Soft lighting, consistent routines, and calming rituals matter more than aesthetics.” Khanna says, adding, “ Real rest isn’t passive, it’s an active process of hormonal balance, cellular recovery and emotional reset.”
Forget counting sheep. Start counting on your routine. With the right signs and habits, your body can remember how to rest. The secret to better sleep is a calm nervous system, a consistent routine, and some red light magic.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.