Do you consistently wake up feeling drained, battle afternoon slumps, or rely heavily on caffeine to function? The root cause may lie in your daily routines. To address this widespread issue, renowned gastroenterologist Dr Pal Manickam recently took to Instagram to outline seven crucial habits for anyone struggling with morning fatigue.
Expert Insights on Sleep Science
Medical professionals have decoded these recommendations, emphasizing their scientific basis. Dr Manjusha Agarwal, Senior Consultant in Internal Medicine at Gleneagles Hospital in Mumbai's Parel area, and Dr Yatin Sagvekar, Consultant Neurologist at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, provided detailed explanations for why these habits are essential for restorative sleep.
1. Master Your Sleep Schedule and Environment
The foundation of good sleep is consistency. Experts stress maintaining a fixed sleep and wake-up time, even during weekends, to regulate your body's internal clock. Cultivate a relaxing pre-bed ritual like reading or a warm bath. Crucially, avoid screens and stimulating activities for at least an hour before sleep.
Your bedroom should be a sanctuary optimized for rest: dark, quiet, and cool. Consider using blackout curtains, earplugs, and ensuring a comfortable mattress. While regular exercise promotes better sleep quality, avoid intense workouts too close to bedtime.
2. Embrace Darkness and Cool Temperatures
Light exposure at night is a major sleep disruptor. Blackout curtains are highly recommended to block external light from streetlights or early sun, which can fragment sleep and reduce deep sleep stages. Darkness triggers the natural release of melatonin, the sleep hormone, guiding your body toward restful slumber.
Temperature plays an equally vital role. An ambient room temperature of around 18 to 18.5 degrees Celsius (65-68°F) is ideal. A cooler environment assists the body's natural drop in core temperature, which is necessary for melatonin release and initiating sleep.
3. Mind Your Diet and Caffeine Intake
Your eating schedule directly impacts sleep quality. Eating dinner earlier gives your digestive system ample time to process food before you lie down. This practice can prevent discomfort, acid reflux, and indigestion, leading to more uninterrupted sleep. An efficient digestive process at night also aids in better nutrient absorption.
Be vigilant about caffeine consumption. Since caffeine can linger in your system for up to 10 hours, experts advise avoiding coffee, tea, soda, and chocolate after 3:00 PM. This simple cut-off can significantly improve your ability to fall asleep naturally.
Psychological Habits for a Calm Mind
Mental state is critical for sleep onset. Reserve your bed strictly for sleep (and intimacy). Using it for work, scrolling, or watching TV weakens the psychological association between your bed and rest, making it harder to unwind.
Finally, incorporate a brief period of quiet reflection. Sitting in silence or meditating for just 10 minutes before bed can calm an overactive mind, reduce anxiety and stress, and lower nervous system activity, priming your body for a peaceful night's sleep.
Disclaimer: This article is based on information from public domains and expert insights. Always consult your healthcare practitioner before making significant changes to your health routine.
