Sleep deprivation and poor sleep quality have been increasingly recognized as critical factors affecting psychological functioning and well-being in young adults. The present study examined the associations between sleep quality, mental health, and well-being indicators among college students in India, with the aim of informing an intervention framework. The study sample comprised 95 graduate students (Male = 63, Female = 28; M age = 24.6 years, SD = 3.32). Participants completed the Pittsburgh Sleep Quality Index, the Depression, Anxiety, and Stress Scale (DASS-21), Multidimensional Flourishing Scale, Peace of Mind Scale, and Harmony in Life Scale. Analyses indicated a significant positive correlation between poor sleep quality and depression (r = 0.40 ; p < 0.01), anxiety (r = 0.57 ; p < 0.01), and stress (r = 0.57; p < 0.01). Furthermore, poor sleep quality showed negative correlations with indicators of well-being; with psychological (r = -0.30 ; p < 0.01), social (r = -0.14; p = 0.16), emotional well-being (r = -0.39 ; p < 0.01), along with peace of mind (r = -0.48; p < 0.01) and harmony in life (r = -0.42; p < 0.01). It suggested that inadequate sleep affects multiple domains of functioning beyond mental health. Based on our findings, an eclectic mindfulness-based intervention has been developed and piloted to address the psychological effects of sleep deprivation. The intervention integrates yoga asanas, pranayama, mudras, and mindfulness meditation, offering a culturally sensitive and holistic approach to enhance sleep quality, reduce psychological distress, and foster overall well-being. The present exploratory study addresses sleep-related concerns among college students, not only as a matter of mental health but also as a broader well-being management framework. Incorporating eclectic, mindfulness-based practices into student support systems may provide a promising avenue for mitigating the adverse consequences of sleep deprivation in academic populations.