Feeling extremely stressed Every Morning? Renowned Digestive Expert Unveils Seven Transformative Habits to Reclaim Restful Sleep
A restful night should leave you feeling invigorated at dawn, yet many people still rise feeling drained and sluggish. If you find yourself starting each morning fatigued—your body heavy and your mind hazy—your everyday routines may be quietly interfering with your natural sleep rhythm.
If this scenario sounds familiar, you may be unknowingly sabotaging the deep, restorative rest your body depends on. Dr. Pal Manickam, a California-based gastroenterologist known for his work in preventive gut health as well as his podcast and educational content, highlights seven essential habits that can help reset a disrupted sleep cycle and stop you from waking up worn out.
In the November 28 episode of his show Gut Feeling with Dr. Pal, he stresses the importance of intentional sleep hygiene, noting, “When someone doesn’t get enough sleep, or the right quality of sleep, or if they mistime their sleep altogether, fatigue, drowsiness, irritability—so many issues—follow them throughout the day. A good night is the foundation of a good day.”
1. Establish a steady sleep schedule
Dr. Manickam underscores the value of going to bed and waking up at the same time daily. A consistent routine reinforces your internal clock, enhances sleep quality, and helps you rise feeling more revitalized.
2. Dim bright lights before bedtime
Exposure to strong lighting hinders melatonin production. Shifting to softer, warmer lighting promotes relaxation. As he notes, “Switch to warm yellow lights after 7 p.m.”
3. Keep your sleeping space cool
Cooler temperatures signal to the brain that it’s time to wind down. He advises, “Lower your AC by one to two degrees before bed.”
4. Reserve your bed solely for sleep
Linking your bed with rest allows your brain to transition more easily into sleep mode. Dr. Manickam recommends avoiding work, reading, and scrolling while in bed, explaining, “Train your brain to switch off.”
5. Eat dinner earlier in the evening
Late-night meals force your body to remain active when it should be preparing for rest. Finishing dinner earlier gives your system time to digest and settle. He suggests completing your final meal two to three hours before bedtime.
6. Avoid caffeine after mid-afternoon
Caffeine lingers in the body for hours, making late-day consumption a major sleep disruptor. Dr. Manickam advises skipping coffee, sodas, and energy drinks after 3 p.m., opting instead for herbal teas or warm water.
7. Spend ten minutes in quiet stillness
A brief period of silent reflection or calm before bedtime helps shift your body into a state of relaxation. According to him, this pause “switches your body into relaxation mode,” preparing you for deeper sleep.
Source: Araba Sey
