India, Jan. 20 -- Falling asleep isn't easy for everyone. While some drift off the moment their head hits the pillow, others lie awake, mind racing and worries piling up. If this sounds familiar, it might be time to build habits that help your mind unwind and tell your body it's time to rest. Mental health counsellor Aanandita Vaghani, shares practices to quiet your mind before bedtime: Aanandita explains, "Regular movement helps burn off stress hormones like cortisol and increases melatonin production: the hormone that tells your body it's nighttime." But, high-intensity workouts right before bed can spike adrenaline and keep you alert. Instead, she suggests aiming for exercise in the morning or early evening to reap sleep benefits. Aanandita notes, "If your bed becomes a place to scroll, work, or replay conversations, your nervous system links that environment with wakefulness." She advises using the bed only for sleep and intimacy. If you can't fall asleep within 20 minutes, she suggests engaging in a quiet, low-light activity such as reading. A consistent wind-down ritual signals your body that it's time to rest. Aanandita recommends, "Begin by dimming the lights, lowering noise, and stepping away from screens at least 30 minutes before bed. Try journalling, breathing exercises, or stretches." What you eat before bed can affect your sleep quality. Avoid caffeine, nicotine, and chocolate, which delay melatonin release. Aanandita advises keeping dinner light, finishing coffee by mid-afternoon. Unprocessed thoughts are one of the biggest barriers to sleep. Aanandita recommends writing down worries or to-dos earlier in the evening, followed by a few minutes of deep breathing. This practice signals to the mind that it is safe to pause until morning, helping you relax and prepare for restful sleep....