Waking up tired every day? Harvard-trained gut doctor shares 10 simple habits that can improve sleep quality naturally

Sleep is one of the most important pillars of good health, yet millions of people struggle to get enough of it. Whether it is difficulty falling asleep, waking up multiple times during the night, or feeling exhausted despite spending hours in bed, poor sleep has become a common problem in today's fast-paced world. Stress, irregular schedules, excessive screen time, and unhealthy lifestyle habits often disrupt the body's natural sleep cycle. Over time, inadequate sleep can affect mood, concentration, productivity, and overall well-being. Addressing the root causes of poor sleep is therefore essential for maintaining both physical and mental health.

To help people improve their sleep naturally, Harvard-trained gastroenterologist Dr Saurabh Sethi recently shared an Instagram post highlighting simple yet effective habits that can support better rest. His recommendations focus on aligning the body's natural rhythms and creating an environment that encourages deeper, more restorative sleep.

Avoid late-night meals

Dr Sethi recommends finishing meals at least three hours before bedtime. This gives the digestive system enough time to process food, allowing the body to focus on its overnight repair and recovery processes.

Keep your bedroom cool

A cooler room can make it easier to fall asleep and stay asleep. According to Dr Sethi, keeping the bedroom temperature below 68°F helps the body lower its core temperature, which is necessary for deep sleep.

Get morning sunlight

Exposure to natural light within 30 minutes of waking helps regulate the body's internal clock. This daily habit supports healthy melatonin production and promotes better sleep later at night.

Leave the bed if sleep won't come

If you remain awake in bed for more than 20 minutes, it is better to get up and engage in a calming activity. This prevents the brain from associating the bed with wakefulness.

Limit alcohol consumption

Although alcohol may make people feel sleepy initially, it can interfere with REM sleep. As a result, sleep quality declines and many people wake up feeling tired despite sleeping for several hours.

Take a warm shower before bed

A warm shower about an hour before bedtime can encourage sleep. The gradual drop in body temperature afterward mimics the body's natural signal that it is time to rest.

Dim lights after sunset

Bright artificial lighting in the evening can suppress melatonin production. Lowering light levels after sunset helps signal to the body that bedtime is approaching.

Write tomorrow's to-do list

Many people struggle to sleep because their minds remain occupied with unfinished tasks. Writing down the next day's priorities can reduce mental clutter and help the brain relax.

Keep your phone away

Using a phone as an alarm clock often encourages late-night scrolling and checking notifications. Keeping the device away from the bedside can minimise distractions and reduce exposure to blue light.

Maintain a consistent wake-up time

Instead of focusing solely on bedtime, Dr Sethi advises waking up at the same time every day. A consistent wake-up schedule helps stabilise the body's sleep-wake cycle and improves sleep quality over time.