Paragraph match score 84.4%
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If this ritual doesn’t feel like it’s working yet
You fall asleep on some nights but wake up often: Keep caffeine earlier in the day, limit heavy, spicy dinners, and keep liquids (including herbal tea) at least 30 minutes before lying down.
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Designing a realistic deep‑sleep habit for busy 30‑somethings in India
Time dinner, caffeine, and alcohol wisely Where possible, keep heavy, spicy dinners at least 2–3 hours before bed. Avoid caffeine after late afternoon, and keep alcohol moderate; both can fragment deep sleep. If you eat late, keep the last meal lighter and favour easy‑to-digest foods.