Regular bedtime habits are transforming sleep quality in India, offering a solution to widespread sleep disturbances. A new study by YouGov and Amazon Alexa, released ahead of World Sleep Day, reveals that over half of Indians struggle with sleep when they fail to maintain a consistent nighttime routine. As digital consumption continues to dominate bedtime behavior, more people are actively seeking wellness-focused habits to improve their sleep.
The study, conducted online in February 2025, surveyed over 1,000 respondents from cities like Mumbai, Delhi, Chennai, Kolkata, Bengaluru, Hyderabad, Pune, Lucknow, Jaipur, and Ahmedabad. It found that a lack of structured sleep habits leads to increased restlessness, shorter sleep duration, and disrupted circadian rhythms. Many participants admitted to doomscrolling on their smartphones late at night, a habit linked to sleep delays and lower sleep quality.
Experts emphasize that consistency is the key to better sleep. Dr. Meera Krishnan, a sleep specialist at a Bengaluru-based hospital, states that individuals who establish regular bedtime habits experience improved cognitive function, emotional stability, and overall well-being. She explains that the body’s internal clock, or circadian rhythm, thrives on routine. When people sleep and wake up at the same time daily, their bodies align better with natural sleep-wake cycles, reducing instances of insomnia and daytime fatigue.
The study also highlights a shift in how Indians approach their bedtime routines. While many still engage with digital screens before sleep, an increasing number are turning to meditation, deep breathing exercises, and guided relaxation techniques. The popularity of smart home assistants like Amazon Alexa has contributed to this shift, with users utilizing sleep-focused features such as ambient sounds, guided meditations, and bedtime reminders.
Technology, however, remains a double-edged sword in the sleep conversation. While some individuals use smart devices to enhance relaxation, excessive screen time can disrupt melatonin production, the hormone responsible for regulating sleep. Dr. Krishnan suggests setting a technology curfew at least 30 minutes before bed to allow the brain to wind down naturally. She advises replacing screen time with calming rituals like reading a book, journaling, or listening to soft music.
Diet and lifestyle choices also play a significant role in sleep quality. The study found that people who consume caffeine or heavy meals close to bedtime experience more sleep disturbances. Nutritionist Rohan Malik notes that caffeine, found in coffee, tea, and energy drinks, stimulates the nervous system, making it harder for the body to transition into sleep mode. He recommends avoiding caffeine at least six hours before bedtime and opting for herbal teas or warm milk instead.
Physical activity has emerged as another factor influencing sleep patterns. Respondents who engaged in regular exercise, particularly yoga or evening walks, reported falling asleep faster and enjoying more restful sleep. Dr. Krishnan explains that physical activity helps regulate stress hormones, allowing the body to enter a more relaxed state before bedtime. However, she cautions against intense workouts too close to bedtime, as they can have the opposite effect by increasing alertness.
Family dynamics and cultural practices also shape bedtime habits in India. Many households have traditions that promote relaxation before sleep, such as listening to devotional songs, practicing gratitude, or engaging in lighthearted family conversations. These rituals create a sense of security and calmness, making it easier to transition into restful sleep. The study suggests that incorporating such customs into modern routines can significantly enhance sleep quality.
As Indians become more conscious of the impact of sleep on overall health, the focus on structured bedtime habits continues to grow. With rising awareness about the benefits of consistency, individuals are adopting lifestyle changes that prioritize better sleep hygiene. Experts urge people to view sleep not as a luxury but as a vital component of physical and mental well-being.
The findings of the YouGov and Amazon Alexa study reinforce the idea that small, consistent changes in bedtime routines can make a profound difference in sleep quality. Whether it’s reducing screen time, practicing relaxation techniques, or making dietary adjustments, Indians are gradually redefining their nighttime habits. As more people embrace wellness-focused approaches, the hope is that restful sleep will no longer be a privilege but a standard part of daily life.
Sleep disorders in India have been on the rise, with studies indicating that urban lifestyles, stress, and irregular work schedules significantly impact rest patterns. The fast-paced nature of modern jobs, particularly in industries like IT and healthcare, has led to increased night shifts and unpredictable working hours. As a result, sleep deprivation has become a common issue, affecting productivity, mental health, and long-term physical well-being. Experts warn that chronic sleep deprivation can contribute to conditions such as hypertension, diabetes, and even cardiovascular diseases.
The influence of social media on sleep habits cannot be overlooked. Many individuals spend their late-night hours scrolling through platforms like Instagram, X (formerly Twitter), and YouTube, delaying their bedtime without realizing the consequences. Studies suggest that excessive exposure to blue light from screens reduces melatonin production, making it harder to fall asleep. Some tech-savvy users have started incorporating blue-light filters and night mode settings on their devices, but experts argue that completely avoiding screens before bed is the most effective strategy.
Traditional Indian remedies for better sleep are also gaining renewed interest. Practices such as consuming a glass of warm turmeric milk, applying oil to the scalp before bed, or engaging in mild stretching exercises are being reintroduced into daily routines. Ayurveda emphasizes the importance of balancing the body’s doshas for quality sleep, recommending herbal supplements like ashwagandha and brahmi to calm the nervous system. Many people are now turning to these natural remedies as an alternative to sleep medications, which can have side effects and lead to dependency.
Changing perceptions about sleep are also evident in India’s growing wellness industry. Sleep retreats, yoga centers, and mindfulness workshops are offering specialized programs aimed at improving sleep hygiene. These programs teach participants relaxation techniques, breathing exercises, and guided sleep meditations to help them achieve deep and uninterrupted rest. Wellness brands have also tapped into this market by introducing sleep-friendly products like essential oil diffusers, weighted blankets, and herbal teas designed to promote relaxation.
Educational institutions and workplaces are beginning to acknowledge the importance of sleep, encouraging students and employees to maintain healthy rest schedules. Some schools have introduced later start times to accommodate adolescent sleep cycles, while companies are promoting wellness programs that emphasize the role of sleep in productivity. The conversation around sleep has shifted from being a personal concern to a broader societal issue, with individuals, families, and organizations working together to establish better bedtime habits.
As awareness continues to grow, India’s relationship with sleep is evolving. With a stronger emphasis on structured routines, reduced screen time, and holistic wellness practices, more people are experiencing the benefits of consistent and restful sleep. The shift in attitudes and habits marks a promising step toward a healthier and more balanced lifestyle, proving that quality sleep is not just a necessity but a crucial foundation for overall well-being.
