By: Lifestyle DeskNew Delhi | Updated: November 12, 2025 06:26 PM IST 4 min readDr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, recently explained how certain bedtime habits can silently damage the gut-brain axis, the two-way communication network between your digestive system and brain. In an Instagram video, he listed common sleep mistakes that could be disrupting this delicate link and affecting both digestion and mood. Dr Sethi began by stressing that better sleep is “not only the key to better gut health but also boosts your mood.” He listed eating too close to bedtime as the first mistake, noting that “your gut, like the rest of your body, also needs time to rest and recover.” Late-night meals, he explained, delay gastric emptying, which can lead to reflux and poor sleep; hence his advice to finish dinner at least 3 hours before bed.Among the biggest culprits, he highlighted scrolling before sleep. “Scrolling on your phone before bed can suppress melatonin production, as the blue light interferes with your body’s natural sleep signals,” he said, adding that this “disrupts both sleep and gut microbial rhythms.” He advised powering down screens at least 60 minutes before sleep.Dr Sethi also pointed out that even everyday habits can have lasting effects. For instance, “Even one evening cup [of caffeine] messes with REM sleep and gut repair,” he warned, recommending avoiding caffeine after 2 pm. On the other hand, alcohol — often mistaken for a sleep aid — “may knock you out, but it disrupts deep sleep and weakens the gut barrier overnight.”He further explained that irregular sleep schedules, nighttime overheating, and stress before sleep all contribute to gut disruption. “Your gut microbes follow your circadian rhythm. Irregular sleep equals microbial imbalance and inflammation,” he said, while also cautioning that elevated cortisol levels from poor sleep or heat can impair digestion. ALSO READ | Neurosurgeon reveals four daytime habits ruining your night; expert on how to fix themBut how exactly does disrupted sleep caused by late meals, blue light, or caffeine interfere with the gut-brain axis?Dr Adithya V. Naragund, senior consultant in GI & HPB Surgery at Cytecare Hospitals, Bengaluru, tells indianexpress.com, “The gut and brain communicate constantly through a bidirectional network of nerves, immune cells and hormones. When we eat late or expose ourselves to blue light from phones at night, the brain receives signals that it is still daytime. This delays the release of melatonin, the hormone that regulates both sleep timing and digestive rhythm. At the same time, caffeine in the evening keeps the nervous system alert, which prevents the gut from shifting into its nighttime repair mode.”When this system is repeatedly disturbed, Dr Naragund states, the microbiome becomes less diverse, and gut inflammation can increase. People may experience bloating, acidity, constipation or irritable bowel symptoms. Over time, the imbalance can also affect neurotransmitters like serotonin, which are largely produced in the gut, leading to increased anxiety, low mood and reduced stress tolerance. View this post on Instagram A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi) What makes REM sleep particularly vital for gut restoration, and are there ways to support this process naturally?Dr Naragund says, “During REM sleep, the brain processes emotions, and the gut resets its nervous system activity. This stage plays a key role in strengthening the gut lining and promoting the release of substances that support good bacteria. When REM is shortened due to caffeine, stress or late screen use, the gut stays in a state of sympathetic alert, which slows healing and disrupts digestionthe next morning.”Story continues below this adThe most natural ways to support REM sleep include creating a consistent sleep schedule, keeping evenings caffeine-free after 3 pm and reducing screen time at least one hour before bed. “Exposure to natural morning light, magnesium-rich foods like nuts and bananas, and relaxing practices like slow breathing can also improve sleep quality and nighttime gut recovery,” recommends the expert. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine. For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram© IE Online Media Services Pvt Ltd