A gastroenterologist has outlined seven daily habits that can help people who consistently wake up feeling tired, offering medically backed guidance
People who wake up tired every morning, struggle with exhaustion by afternoon or depend heavily on caffeine may be experiencing disrupted sleep habits. Health experts have shared seven small but effective changes that can improve sleep quality, explaining the science behind why these habits work.
According to specialists, maintaining a consistent sleep routine, avoiding late-evening stimulants and creating a cooler, darker sleep environment can reduce disturbances and support a healthier circadian rhythm. They note that even simple adjustments — such as dimming lights before bed or eating dinner earlier — can significantly improve how refreshed a person feels the next morning.
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Seven key habits have been highlighted to help those who regularly wake up tired, with additional insights offered on how each habit affects the body’s sleep cycle.
1. Fix your sleep timing
Experts emphasise that maintaining a consistent sleep schedule helps regulate the body’s natural sleep–wake rhythm. A calming routine, reduced screen exposure before bed and a dark, quiet environment support deeper, uninterrupted sleep. Regular exercise also improves sleep quality, though strenuous activity should be avoided close to bedtime.
2. Block bright light before bed
Blackout curtains help eliminate external light from streetlamps, headlights or early sunrise. Darkness encourages melatonin release, aids sleep onset and improves sleep quality. Exposure to light during sleep can reduce deep sleep and make waking up more difficult.
3. Keep your room cooler
Specialists recommend maintaining bedroom temperatures around 18–18.5°C, aligning with the body’s natural drop in core temperature at night. A cooler environment supports melatonin production and helps signal that it is time to sleep.
4. Use your bed only for sleep
Restricting the bed to sleep helps train the mind to associate it with rest. Using the bed for watching TV, lounging or napping weakens this association and can make it harder to fall asleep.
5. Eat dinner earlier
Eating earlier in the evening prevents indigestion, acid reflux and discomfort that can occur when lying down with a full stomach. Early meals give the digestive system enough time to work efficiently, allowing the body to focus on rest at night.
6. Avoid caffeine after 3 pm
Caffeine can remain active in the body for up to ten hours, affecting the ability to fall asleep. Experts recommend limiting coffee, tea, caffeinated soft drinks and chocolate later in the day.
7. Sit in silence for 10 minutes
A short period of stillness or meditation reduces stress, calms the nervous system and prepares the body for sleep. Lower anxiety levels contribute to smoother sleep initiation and more restful sleep.
(Disclaimer: This summary is based on publicly available health guidance. Individuals should consult a qualified healthcare professional before making changes to their sleep habits.)
Published: 07 Dec 2025, 02:54 pm IST
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