Don't Just Chase Your Dreams. Get Enough Sleep to Catch Them!

A personal story about sleep, self-discipline, managing energy and making your dreams happen.

What if the secret to achieving more in life isn't waking up earlier, studying longer or working harder, but simply learning when to switch off?

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Have you ever confused being awake with being productive?

Imagine this.

It's 1:30 AM. You have an assignment to complete, an examination to prepare for or perhaps a presentation to work on.

You tell yourself, "Just one more hour!"

One hour becomes two. You are still awake, but your concentration is fading. You read the same paragraph repeatedly, check your phone, scroll through Instagram and somehow convince yourself that you are making progress.

Finally, you go to bed, only to struggle to wake up the following morning.

Your alarm rings.

You press snooze.

Again.

And again!

You eventually get out of bed, but your body feels heavy, your mind feels foggy and even the smallest tasks seem overwhelming.

Sounds familiar?

Now, let me ask you something.

What if I told you that one of the biggest productivity lessons I have learnt in life has very little to do with waking up early and everything to do with going to bed on time?

Let me take you back to 2014.

Chapter 1: Ambitious, but always exhausted!

I was preparing my university applications for studying abroad and getting ready for my IELTS examinations.

I had big aspirations. I knew what I wanted. I had a reasonably clear plan and was genuinely determined to make things happen.

There was just one problem.

I was working a full-time, 9-to-5 job.

I thought I could somehow manage everything by stealing a few hours from my office schedule. But whenever I tried to study, I struggled to concentrate.

I was tired.

I would return home after work, complete my household responsibilities and have dinner somewhere between 9 and 10 PM.

And then, I would begin my second shift of the day.

STUDY TIME!

I would open my books, look at my IELTS preparation material and promise myself that I would make the most of the next couple of hours.

But something strange happened.

Either I would start feeling sleepy within minutes or find myself glued to a screen, watching videos and scrolling through things just to keep myself awake.

Eventually, two things would happen.

Scenario 1: I would stay awake for too long, struggle to fall asleep and wake up exhausted the following morning.

Scenario 2: I would give up studying and go to bed feeling disappointed and angry with myself.

I kept repeating this cycle.

I had the ambition.

I had the goals.

I had the willingness.

But I did not have the energy to do justice to any of them.

And that was frustrating!

Chapter 2: The question that changed my routine

One day, I decided to stop complaining and start investigating.

I picked up a pen and paper and began asking myself a few questions.

• Was I actually managing my time well?

• Was I eating at the right time?

• Was I spending too much time on screens?

• Why was I feeling exhausted despite having so much to accomplish?

• Was I giving my body enough time to recover?

I started reading about sleep, human behaviour, productivity and the science of the human brain.

And gradually, I arrived at an important realisation.

I was trying to maximise my waking hours without taking responsibility for how I was using my sleeping hours.

I was treating sleep as if it were an interruption to productivity.

In reality, sleep was one of the things my body and brain needed to function properly.

That discovery changed my approach.

Chapter 3: What science taught me about sleep

Here's something fascinating.

When you study for an examination, learn a new skill or attend a lecture, your brain is constantly processing information.

But learning does not simply stop when you close your books.

During sleep, your brain continues working. It processes and consolidates memories, helping you retain information and strengthen what you have learnt.

Think of it this way:

Studying introduces information to your brain. Sleep helps your brain process and organise it.

And that's not all.

Adequate sleep also supports several important functions.

1. Better concentration

Ever tried reading the same paragraph five times because your mind simply refuses to cooperate?

Insufficient sleep can affect attention, alertness and the ability to concentrate.

2. Better memory and learning

Sleep plays an important role in memory consolidation. This is particularly important when you are learning new concepts, preparing for examinations or developing new skills.

3. Better emotional control

When you haven't slept properly, small problems can suddenly feel enormous.

You may become impatient, irritated or unnecessarily frustrated.

Sleep supports the brain systems involved in emotional regulation.

4. Better physical recovery

Your body uses sleep to support tissue repair, immune function, hormonal regulation and several other essential biological processes.

5. Better decision-making

A tired brain may find it harder to assess situations, control impulses and make thoughtful decisions.

Now, consider this:

You might spend an additional two hours studying at night, but if you are too exhausted to concentrate or recall what you studied, are those additional hours really helping?

Sometimes, the smarter decision is to sleep and return to the task with a rested mind.

How much sleep do you actually need?

The American Academy of Sleep Medicine recommends:

• Teenagers aged 13–18: 8–10 hours every night.

• Adults: At least 7 hours, with many adults benefiting from 7–9 hours.

These are health recommendations, not optional productivity hacks.

And here's something I want you to remember:

Waking up early is not a substitute for sleeping adequately.

If you are a teenager and need to wake up at 6 AM, going to bed at 1 AM and forcing yourself out of bed at 6 AM is not discipline.

It is sleep deprivation!

Harvard's guidance on sleep for students also highlights how insufficient sleep can affect memory, concentration, mood, academic performance and the ability to cope with stress.

Chapter 4: My experiment – I decided to change my nights before changing my mornings

Once I understood the importance of sleep, I decided to redesign my daily routine.

I didn't make all the changes in one day. I experimented with different habits and gradually developed a routine that worked for me.

Here are some of the practices I introduced.

1. I stopped having heavy dinners late at night.

I started avoiding heavy meals close to bedtime and became more conscious of my eating habits.

2. I fixed my dinner time.

I started having dinner between 7 and 8 PM.

This gave me enough time to finish my evening responsibilities and prepare for bed without rushing.

3. I started taking a short walk after dinner.

A gentle stroll became a pleasant way to unwind and disconnect from the day's activities.

4. I created a bedtime ritual.

I wanted my brain to recognise that the day was coming to an end.

I experimented with reading a light book, washing my feet, keeping my room dark and avoiding unnecessary screen exposure.

Some of these were personal comfort rituals; others, such as a dark bedroom and reduced screen exposure, are supported by sleep-health guidance.

5. I started talking to my pillow!

Now, this might sound a little strange.

Before going to sleep, I would actually tell my pillow:

"Please wake me up tomorrow morning!"

Of course, the pillow wasn't going to do the job. But it became a funny little ritual that helped me mentally prepare for the next morning.

6. I started counting my daily victories.

Before closing my eyes, I would recall all the things that had gone well that day.

Sometimes they were big achievements.

Sometimes they were tiny victories.

Completing an important task, helping someone, learning something new or simply keeping a promise I had made to myself.

I wanted to go to sleep with a sense of gratitude rather than regret.

7. I experimented with waking up between 3 and 4 AM.

This was one of my biggest changes.

I discovered that the early morning hours offered something I desperately needed: SILENCE.

No unnecessary notifications. Fewer interruptions. No constant demands on my attention.

It became my personal time for reading, studying, writing and working on things that mattered to me.

But please understand something.

I wasn't trying to prove that waking up at 3 AM made me better than someone who woke up at 7 AM.

I was simply experimenting with a routine that worked for my circumstances.

The real achievement was getting enough sleep before waking up.

8. I introduced physical activity into my mornings.

Between 6 and 7 AM, I started including walking, running and workouts.

It helped me become more active and made physical exercise a regular part of my life.

Regular physical activity is also associated with better sleep quality.

9. I started respecting my bedtime.

I gradually established a routine of going to bed around 9:30 PM.

And this is something I have continued to value.

Over time, I noticed that sleeping on time made my following days feel more manageable.

I felt more energetic, organised and mentally prepared to take on responsibilities.

And something else happened.

I stopped complaining so much about not having enough time!

Chapter 5: The interesting science of your body clock

Have you ever wondered why you naturally feel sleepy at certain times and energetic at others?

Your body has something called a circadian rhythm.

Think of it as your internal 24-hour clock.

It helps regulate your sleep-wake cycle and influences several biological processes.

Light exposure, physical activity, meal timing and regular sleeping patterns all play a role in maintaining this internal rhythm.

This is one reason why consistency matters.

Going to bed at 10 PM on one day, 1 AM the next day and 3 AM on the weekend can make it harder to maintain a predictable sleep routine.

And here's another interesting point for teenagers.

During adolescence, biological changes often shift the body's natural sleep timing towards later hours.

So, if you find it difficult to feel sleepy very early, it doesn't automatically mean you lack discipline.

The solution is not to punish yourself by sleeping less. It is to build a realistic, consistent routine that allows you to get sufficient rest.

Your body clock deserves attention, too!

Chapter 6: And eventually, the hard work paid off!

Now, let me bring you back to where this story began.

Remember my aspirations in 2014?

The university applications, the IELTS preparation, the long working days and those frustrating nights when I struggled to concentrate?

Well, I am happy to share that eventually, things started falling into place.

By consistently following my sleep discipline and making small but meaningful changes to my daily routine, I gradually became more energetic, focused and organised.

I started making better use of my mornings, became more intentional about my time and, most importantly, learnt to be more consistent with my goals.

And guess what?

I achieved my dream of becoming a Fulbright Scholar in 2015!

I got the opportunity to travel to the United States to study and teach at the University of Montana.

But there was another milestone waiting for me.

I became the first Indian to teach Hindi as a foreign language to American students at the University of Montana.

Just imagine!

The person who once struggled to concentrate after a full day at work, who felt frustrated about not having enough time and who repeatedly questioned his own discipline, was now living a dream he had worked so hard to achieve.

Looking back, I cannot attribute this achievement to sleep alone. There were many factors involved: hard work, preparation, opportunities, support and a willingness to keep going.

But I can confidently say that learning to respect my sleep, manage my energy and become consistent with my daily routine made a meaningful difference to my journey.

And that's the lesson I want to leave you with.

Sometimes, the biggest changes in your life don't begin with one extraordinary decision. They begin with a series of small decisions that you make consistently, even when nobody is watching.

For me, one of those decisions was simply going to bed on time.

And perhaps, that is where your next big achievement could begin, too!

Chapter 7: Your turn! The 7-Day Sleep & Energy Experiment

Now that I have shared my story, I want you to conduct a small experiment of your own.

For the next seven days, I want you to become the CEO of your own sleep routine.

Not a perfect student. Not a productivity machine.

Just someone who is willing to understand their own habits.

YOUR MISSION: THE SLEEP RESET CHALLENGE

For seven consecutive days:

1. Fix a realistic bedtime: Choose a bedtime that allows you to get sufficient hours of sleep.

2. Create a digital sunset: Put your phone away 30–60 minutes before bedtime.

3. Watch your dinner: Avoid heavy meals immediately before sleeping.

4. Create a calming bedtime ritual: Read a book, listen to calming music or practise relaxation.

5. Prepare your sleep environment: Keep your bedroom dark, quiet and comfortable.

6. Maintain consistency: Follow a reasonably consistent sleeping and waking schedule.

7. Record your energy: Every morning, rate your energy and concentration levels.

At the end of seven days, ask yourself:

• Did I feel more energetic?

• Was I able to concentrate better?

• Did I feel less irritated?

• Did I spend less time procrastinating?

• Did I manage my responsibilities more effectively?

Don't try to impress anyone with your answers.

Be honest with yourself.

The purpose of this experiment is not to achieve a perfect score. It is to understand the relationship between your habits and your energy.

My final message to you: Discipline begins the night before!

Dear students,

We often associate discipline with waking up early, studying for long hours, exercising regularly, completing assignments and achieving ambitious goals.

But I want you to look at discipline from another perspective.

Sometimes, discipline means putting your phone away when you really want to scroll.

Sometimes, it means refusing to watch another episode of your favourite series.

Sometimes, it means completing your work on time rather than leaving everything until midnight.

And sometimes, it means having the courage to close your books and go to sleep because you know your body needs rest.

Don't glorify exhaustion.

Don't confuse being busy with being productive.

Don't compete with people who proudly claim they survive on three or four hours of sleep.

Your body is not a machine that you can keep running without maintenance.

And remember, there is nothing heroic about waking up every morning feeling exhausted.

Waking at 3 AM is normal. Staying awake is not.

But here's the real lesson:

Waking up at 3 AM after getting adequate sleep is very different from waking up at 3 AM because you haven't slept all night!

I don't want you to become someone who wakes up earlier than everyone else.

I want you to become someone who understands their body, respects their energy and makes thoughtful decisions about how to spend their time.

Because the secret to a productive tomorrow might not be doing more tonight.

It might simply be going to bed on time.

Sleep well. Wake up refreshed. Show up for yourself.

And remember:

Your future is built not just by what you do when you are awake, but also by how well you take care of yourself when you rest.

With best wishes,
Your Teacher & Fellow Learner

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References: 

(i) https://pmc.ncbi.nlm.nih.gov/articles/PMC12494368/
(ii) https://www.realsimple.com/health/preventative-health/sleep/sleep-before-midnight
(iii) https://www.healthline.com/nutrition/17-tips-to-sleep-better#comfortable-bed
(iv) https://www.youtube.com/watch?v=B-ZXQcDEDAc
(v) https://www.youtube.com/watch?v=fXErQeLxcvk
(vi) https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
(vii) https://www.medanta.org/patient-education-blog/12-sleep-hygiene-tips-to-improve-your-sleep-naturally
(viii) https://www.bie.edu/news-article/role-sleep-student-success
(ix) https://www.hopkinsmedicine.org/all-childrens-hospital/services/pediatric-and-adolescent-medicine/healthy-weight-initiative/ages-12-17/why-sleep-is-important-for-teens

The Note I Wrote to My Future Self

18 July 2012 — a difficult day in my life. But also, unknowingly, the day I started writing a different future.

The Note I Wrote to My Future Self

Sometimes, a dream begins with nothing more than a pen, a piece of paper, and the courage to believe. 18 July 2012 — a difficult day in my life. But also, unknowingly, the day I started writing a different future.

On 18 July 2012—just one day before my birthday—I wrote a note to myself. It was a difficult phase of my life. In many ways, I was experiencing rock bottom—personally as well as professionally. I wasn't sure where life was heading, and the future didn't look particularly clear.

But somewhere in that uncertainty, I decided to make a commitment to myself. I wrote down a dream: I wanted to become an international trainer.

And then I gave myself 10 years. I even calculated it: 10 years = 3,650 days.

And beneath it, I wrote: “Time starts now…”

Looking at that note today gives me goosebumps. Because the person who wrote those words had no idea how the dream would happen. In 2012, I had no clear pathway to study or work abroad. There was no international network, no detailed roadmap and certainly no guarantee that the dream would become reality.

But I had something else: A belief that I could grow into the person capable of achieving it.

Three years later, in 2015, I got my first opportunity to travel to the US to study and teach. That one opportunity became the beginning of a much bigger journey. Since then, I have had the privilege of teaching and training students and professionals from 15+ countries, including the UK, Japan, Mauritius, UAE, Germany and Canada.

But somewhere in that uncertainty, I decided to make a commitment to myself. I wrote down a dream.

What changed?

Not everything changed overnight. I changed. I learned. I experimented. I failed. I adapted. I kept going.

And that, to me, is the essence of a Growth Mindset. Growth mindset isn't about knowing exactly how you will reach your destination. It is about believing that you can learn your way forward. You may be at rock bottom today. You may feel lost. You may not have the resources, connections or confidence you think you need. But you don't need to have the entire journey figured out. You just need the courage to take the next step.

Write the dream. Sign it.

There is something powerful about writing a dream by hand. When you write it, you see it. When you sign it, you own it. And when you give it a timeline, you turn a wish into a commitment. So, if you're reading this as a student, here's my challenge to you:

Write something today that your future self will thank you for.

Don't worry about the HOW. Start with the WHAT. Give yourself permission to dream bigger than your current circumstances. Because your present situation is not necessarily a prediction of your future.

Sometimes, the person standing at rock bottom is much closer to a breakthrough than they realise. And perhaps, years from now, you'll look at something you wrote today and smile. You'll realise that the dream you once thought was impossible...was simply waiting for you to grow into it.

Dream. Commit. Grow. Repeat. 

18 July 2012 — a difficult day in my life. But also, unknowingly, the day I started writing a different future.

And there’s a reason writing it down matters…What I did that day was more than simply writing a dream on paper. I made the goal visible, specific and tangible—and I gave myself a deadline. Today, neuroscience and psychology are giving us interesting insights into why this simple practice can be powerful.

If you want to explore the science behind it, I highly recommend this article by Forbes:

🧠 “Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them”

Perhaps the most powerful takeaway is this: A goal written on paper may look like a simple sentence today—but it can become the beginning of a completely different future. 


Best, 
Gaurav

From Classrooms in India to UNESCO

'Living Conversations' is now featured on UNESCO's official platform as a recognized 'Good Practice'.

From Classrooms in India to UNESCO

Coming from a humble background and being a reserved teenager myself, I deeply understood what it feels like to struggle with confidence, communication, and self-expression. Somewhere in my own journey from a shy student to a life skills educator, I realized that education must go beyond grades and placements.

There are moments in a journey that quietly remind you why you started in the first place. Today is one of those moments for me.

In 2020, after returning from CHUO UNIVERSITY (Japan), I got the incredible opportunity to be part of a groundbreaking initiative — School for Life at UPES (India).

During the uncertainty and isolation of COVID, I designed and led a life skills module called Living Conversations. What started as an academic idea soon became a work of heart.

Coming from a humble background and being a reserved teenager myself, I deeply understood what it feels like to struggle with confidence, communication, and self-expression. Somewhere in my own journey from a shy student to a life skills educator, I realized that education must go beyond grades and placements.

It must help young people speak. Listen. Connect. Express. Believe in themselves.

That belief became Living Conversations.

Day after day, we worked through every detail of the module — designing activities, building experiences, training facilitators, and ensuring meaningful delivery even in an online environment. It was challenging, exhausting, and beautiful at the same time.

And then something magical happened.

Students opened up. Conversations became deeper. Confidence grew. Voices emerged. Human connection returned in a time when the world felt disconnected.

Between 2020 and 2023, Living Conversations impacted over 20,000 students, helping them strengthen communication, interpersonal skills, empathy, active listening, and confidence — skills essential for employability, entrepreneurship, leadership, and life itself.

Today, that journey has reached a deeply meaningful milestone.

I am proud to share that our life skills module, “Living Conversations: Strengthening Students’ Interpersonal Skills and Confidence,” has been officially approved, validated, and published by UNESCO under the global call for “Good Practices for Accelerating Progress towards SDG 4.”

School for Life is now featured on UNESCO's official platform as a recognized Good Practice meeting global criteria including effectiveness, sustainability, scalability, ethical soundness, partnerships, and relevance to SDG 4.

But this achievement does not belong to one person. It belongs to every student who courageously participated in conversations. Every trainer who believed in experiential learning. Every mentor, colleague, and leader who trusted the vision. And every young person whose life was touched through this training module.

This is more than recognition. It is a reminder that meaningful education can truly change lives.

From classrooms in India to UNESCO — the journey continues. 🌏

Grateful. Humbled. Inspired.

“Sometimes the most powerful revolutions do not begin with noise — they begin with a conversation that helps someone believe in themselves.” 

Read more here: "Living Conversations": Strengthening Students' Interpersonal Skills and Confidence

When One Conversation Changes the Script

One honest conversation later, a 30-day commitment was born. Moments like these reaffirm why we do what we do.

When One Conversation Changes the Script

Sometimes students don’t need advice — they need to be heard. What began as a routine walk turned into a powerful reminder: behind a “carefree” label is often a capable young mind waiting to reconnect with purpose. One honest conversation later, a 30-day commitment was born. Moments like these reaffirm why we do what we do.

Today, something quietly powerful unfolded.

As part of my usual routine, I stepped out of my office for a short walk — my small reset after long hours of sitting. What I did not expect was that this ordinary walk would turn into an extraordinary moment of connection.

A few days ago, concerned parents had met me to discuss their daughter. Their worry was visible — the kind that comes from watching potential slowly drift. They described her recent carefree attitude with deep anxiety. I had assured them that I would try to speak with their ward if the opportunity arose.

Today, that opportunity found me.

As I saw her walking by, I immediately remembered my conversation with her parents. I gently offered my time, and we soon found ourselves sitting under the shade of a tree — two people, one honest conversation away from a possible shift.

I began simply: asking about her wellbeing, her routine, how she was feeling. I assured her that she could speak freely. What followed was not resistance — it was release.

She spoke.

She spoke about her worries, her aspirations, and the quiet battles she had been fighting. Beneath the surface, a clearer picture emerged. Once a brilliant school student, she had gradually slipped into patterns of escapism and oversleeping. Hostel life, a difficult roommate dynamic, and a series of broken friendships had slowly chipped away at her rhythm and confidence.

Yet something important was still alive.

Her spark had not disappeared — it was only buried under layers of overwhelm and helplessness. She wasn’t indifferent. She was lost. She wasn’t incapable. She was stuck.

Then came the turning point.

During our conversation, she casually mentioned that her father was her closest confidant — her “best buddy.” I gently reminded her of the day her father sat across from me, visibly worried yet deeply hopeful for his daughter.

Something shifted.

You could almost see the moment the message landed. Her posture changed. Her eyes steadied. The language of helplessness slowly gave way to the language of ownership.

A few minutes earlier, she was speaking like a victim of circumstances.

Now, she was speaking like a volunteer of her own life.

She surprised me — and perhaps herself — when she made a clear commitment: for the next 30 days, she would track her daily progress and consciously work to turn things around.

No dramatic lecture. No complex framework. Just presence, listening, and one emotionally anchored reminder.

Moments like these reaffirm a powerful truth: many young people are not lacking ability — they are lacking alignment, emotional anchors, and someone who pauses long enough to truly listen.

Sometimes, transformation does not begin with a grand intervention.

Sometimes, it begins under the shade of a tree… with one honest conversation… and a young mind choosing to step back into its own power.

And today, I was grateful to witness exactly that.

“Sometimes the most powerful intervention is simply being present when someone is ready to change.”

Signing Off 2025 With Deep Gratitude

Gratitude has been the quiet strength behind this long doctoral journey.

Signing Off 2025 With Deep Gratitude

Wishing you a New Year filled with clarity, growth, and quiet courage—one step, one choice, one transformation at a time. ✨

Gratitude has been the quiet strength behind this long doctoral journey.

I am sincerely grateful to Dr Richa Chilana for standing by me when it mattered most—offering encouragement and belief during challenging moments.

My deepest thanks to Aswani RS, Ph.D, whose patience, persistence, and unwavering faith guided me through every high and low. Your mentorship shaped both my research and my growth as a scholar.

I also thank Dr. Zac Fitz-Walter, whose serendipitous podcast introduced me to gamification long before my formal PhD began. Your pioneering work sparked my curiosity and helped define the direction of my research. Your able guidance has been extremely intrumental.

Heartfelt thanks to Dr. Amaresh Jha, Shambhu Sajith Ph.D and Dr. Shivam Joshi for their kind support, thoughtful suggestions, and collaborative spirit.

My appreciation extends to Dr. Atri Nautiyal for his steady leadership and support throughout this journey.

This journey also carried its share of late-night team meetings with gamification experts and scholars, seemingly endless rounds of rigorous literature reviews, and a constant inner push to complete this humongous work—even while navigating chaos and conflict.

I am thankful to UPES for a supportive academic environment, to my entire

hashtag

#SchoolforLife team for the early nudge and belief in my work, and to my students, whose engagement and feedback added depth and meaning to this research.

And, my deepest gratitude to my parents, my brother Saurabh Mishra, my sister Priya Mishra, and my son Shivang—my constant cheerleaders. Your belief and love were my greatest strength.

This thesis is not mine alone.

It carries the faith and support of many.

Signing off 2025 with deep gratitude

𝑫𝒓. 𝑮𝒂𝒖𝒓𝒂𝒗 𝑴𝒊𝒔𝒓𝒂🙏✨