Doctor Shares Guide To Fix Sleep Schedule And Improve Sleep Quality Naturally
Doctor outlines habits including caffeine control, screen limits and stress reduction for better sleep quality.
A gastroenterologist and hepatologist based in California, Dr Saurabh Sethi, has shared practical guidance on improving sleep quality, highlighting everyday habits that can significantly affect how well a person rests at night. His advice focuses on simple lifestyle changes that can help regulate the body’s natural sleep cycle and reduce common disruptions.
Sleep, according to medical experts, is essential for maintaining physical health, mental clarity, and overall well-being. It supports energy levels, digestion, and brain function. However, many people struggle to maintain consistent and quality sleep due to lifestyle habits, stress, and environmental factors, often leading to fatigue, irritability, and reduced focus during the day.
In a recent social media post, Dr Sethi emphasized the importance of maintaining a consistent sleep schedule. He explained that going to bed and waking up at the same time every day helps strengthen the body’s circadian rhythm, making it easier to fall asleep and improving overall sleep quality over time.
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He also highlighted stress management as a key factor in better sleep. Elevated stress levels increase cortisol production, which can keep the body alert at night. To counter this, he suggested relaxation techniques such as deep breathing, meditation, and light stretching before bedtime to help calm the mind.
Another major recommendation is limiting screen exposure before sleep. Devices like phones, laptops, and televisions emit blue light, which can suppress melatonin, the hormone responsible for regulating sleep. Dr Sethi advised avoiding screens at least 30 minutes before bedtime to reduce sleep disruption. He also recommended maintaining a sleep-friendly environment that is cool, dark, and quiet, ideally between 15–19 degrees Celsius.
Diet and daily habits also play a significant role in sleep quality. Dr Sethi cautioned against consuming caffeine in the evening, as it can block sleep-inducing chemicals in the brain and delay rest. He further advised avoiding heavy meals close to bedtime, since digestion can keep the body active when it should be winding down.
Regular physical activity was also highlighted as beneficial, as it helps regulate stress hormones and promotes natural tiredness at night. However, he noted that intense workouts should not be done too close to bedtime, as they may have the opposite effect. Overall, Dr Sethi’s guidance underscores that better sleep is often the result of consistent, mindful daily habits rather than drastic changes, and small adjustments can significantly improve rest quality over time.
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