• 3 hours before going for sleep
    • Switch off white lights and use yellow lights at home
    • Activate Night Mode on all your devices (mobile, laptop)
    • Watch TV with picture settings as Movie
    • Avoid Sugar, Fizzy drinks and Chocolate
  • 1 hour before going for sleep
    • Avoid using mobile
    • Do something relaxing before going to sleep, things which will not activate your brain with thoughts
      • Fiction Novel
      • Light Comedy or Drama on TV
    • Drink Chamomile tea
    • Drink honey
    • Eat 2 Walnuts
  • Trying to sleep
    • Learn meditation and meditate while trying to sleep
    • Set the temperature of Bedroom little lower (~24 degree Celsius)
    • Get up from bed if you don’t fall asleep in 20 minutes and do something relaxing
  • During the day
    • Don’t drink caffeine after 10 AM in morning
    • Get 1 hour of sun light everyday
  • Setup Schedule
    • Go to bed on same time everyday
    • Try waking up at same time everyday
    • Go for minimum 5000 steps everyday


Rakesh Kalra

Hello, I am Rakesh Kalra. I have more than 15 years of experience working on IT projects, where I have worked on varied complexity of projects and at different levels of roles. I have tried starting my own startups, 3 of those though none of it were successful but gained so much knowledge about business, customers, and the digital world. I love to travel, spend time with my family, and read self-development books.