My Tips to Achieve 7-8 Hours of Sleep Daily

What’s your night routine?

Do you start off determined to go to bed but end up on social media, doomscrolling like there’s no tomorrow for at least an hour before your eyes physically tear up and you’re forced to put it down? Or do you actually follow a structured, methodical plan before crashing?

I don’t know you, but I’m certain you’ve done the former at least 6-7 times (if not almost every day) in your life. There’s always that one rogue thought—some unfinished conversation, some old embarrassment to overthink about all night, a sudden need to google sapphic poetry analyses—that pulls you back into the glow of your screen, betraying every bit of resolve you had to sleep like a responsible adult. 

And you’re not alone. According to the Sleep Foundation, over 35% of adults don’t get enough sleep on a regular basis — and screen time is one of the biggest reasons. 

However euphoric it must seem to just lie in bed, crank the AC down to 18 degrees, wrap yourself in a blanket and thumb through the curated chaos that is social media, it slowly unravels any hope of rest—spiking your heart rate, messing with your melatonin, and turning midnight into a trap you swear you didn’t see coming. Studies have shown that exposure to blue light before bed suppresses melatonin production by up to 50%, delaying sleep and reducing its quality. 

And, let’s face it: humans need sleep to survive. We need it so that our brain can rejuvenate and consolidate the day’s memories. We need it so that we can carry out everyday actions and maintain our health (and as a semi-valid excuse to procrastinate— but that’s besides the point). To sleep, we have to actually make space for sleep—and that means breaking a few toxic habits and building better ones.

So, here’s what I actually do to make sure I get those sacred 7 to 8 hours of sleep (and wake up without feeling like I’ve been hit by a truck). These five things aren’t revolutionary, but they work—and more importantly, they’re realistic enough to survive even my rogue 2 a.m. thoughts.

PUT. THE. DEVICES. IN. THE. NEXT. ROOM.

I’m certain this rule will be followed by a chorus of “why though”s. Because it’s not just about restrictions— it’s about recognising that willpower is finite, and at 11:47 p.m., you’re not exactly operating at peak discipline.

Keeping any sort of device in another room forces a clean break. It creates physical distance from the noise — and by extension, from the temptation. If you absolutely need an alarm, get one of those tiny analog clocks, and if you think that doesn’t work, buy a digital one. For me, it wasn’t about some grand digital detox. I realised that if I didn’t physically remove the option to scroll, swipe, click, or respond, I’d keep doing it. Not because I wanted to — but because it was there. And that’s the trap. 

Make winding down fun

It’s important to understand that getting “unready” isn’t a chore— it’s a ritual which grounds us and helps ease the transition from the day’s energy to night’s stillness. Instead of just crashing into bed and hoping my brain follows, I try to slow things down — deliberately. That might mean dimming the lights, playing some music in the background, brushing my hair slowly, or just washing my face without rushing it. You can even try establishing a simple night routine, to add structure to your evenings. It doesn’t have to be perfect — just intentional. A small act of quiet that tells your body that it’s safe to rest now.

Set a deadline

Telling yourself, “I’ll sleep by 11” is great in theory — but let’s be honest, that often turns into “just five more minutes” until it’s well past midnight. What’s helped me more is setting a sleep deadline: a non-negotiable time when I close everything— not just screens, but also books, to-do lists or unfinished projects.

For me, that’s usually 10:30 p.m. That doesn’t mean I fall asleep at 10:30 sharp every night — but it does mean that by then, I’ve stopped trying to get things done. I treat it like any deadline: something I respect (even if it means not finishing everything before it)

Empty your thoughts before bed

Sleeping with a mind full of chaos is not a good idea— and I’m saying this from personal experience. I find that writing down leftover tasks, thoughts and ideas you may have before bed helps create distance, and just gets everything out of your head and on paper, so that you can come back to it the next day. 

I, personally, find it extremely difficult to sleep with a million things running around inside my mind, but writing my thoughts down creates a space for me to vent it out and calm myself down before I sleep. 

Sleep isn’t always easy, and it definitely isn’t always perfect. But building small, intentional habits and being gentle with yourself makes it easier over time. For me, it’s less about strict rules and more about creating the right conditions for rest. Some nights I still slip up, some nights I overthink, but most nights, I actually sleep. And that’s more than enough.

Written by Vaidehi Pant