The Goa guide to better sleep, without dreading your bed

Most sleep trouble is not a sleep problem. It is a day problem that collects its payment at night: unprocessed stress, late caffeine, bright screens, irregular hours and a mind that only gets quiet time at midnight.

Shift workers, new parents and high pressure professionals feel this hardest, and Goa has plenty of all three.

A consistent wake time, morning daylight, an earlier dinner and a screen dimming hour before bed sound unglamorous. They outperform almost everything sold as a sleep hack.

Where the body needs extra support, gentle individualised care can steady the system while the habits take root, without the grogginess people fear from sleeping pills.

If poor sleep has lasted more than a month, or you feel anxious about bedtime itself, do not keep white knuckling it. Sleep is usually one of the first things that improves with whole person care, and everything else gets easier once it does.