Khaberni - The gut-brain axis, a two-way communication network between the digestive system and the brain, has been highlighted by gastrointestinal disease specialist Dr. Sorab Sethi, who warned that some sleeping habits may silently damage this axis.
In an Instagram video, Dr. Sethi listed common sleep mistakes that could disrupt this delicate connection and affect both digestion and mood.
Phone and Melatonin
Among 3 habits that affect bedtime, which is a chance for the body to rest and recover, the doctor highlighted the worst one, saying, "Browsing your phone before sleep can suppress melatonin production, as blue light blocks your body's natural sleep signals."
He added that this "disrupts both sleep and gut microbiota rhythms." He advised turning off screens at least 60 minutes before bedtime.
The other two habits are: eating late and consuming caffeine in the evening.
Blue Light
According to "Indian Express", Dr. Aditya Naragond, a senior consultant in gastrointestinal and liver and kidney surgery at Saitech Hospitals in Bangalore explained that communication between the gut and the brain happens "continuously via a two-way 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 delay the secretion of melatonin, the hormone that regulates the timing of sleep and digestion."
Meanwhile, evening caffeine keeps the nervous system alert, "preventing the gut from returning to its nighttime repair mode."
Sleep and Indigestion Symptoms
Dr. Naragond noted that when this system is frequently disrupted, the microbiome becomes less diverse, and gut inflammation may increase. Some may experience bloating, acidity, constipation, or symptoms of irritable bowel syndrome.
Over time, this imbalance can also affect neurotransmitters like serotonin, which are produced in large amounts in the gut, leading to increased anxiety, decreased mood, and reduced stress tolerance."
Experts advise enhancing sleep by: maintaining a consistent sleep schedule, keeping evenings free of caffeine after 3 PM, and reducing screen time for at least an hour before bedtime.
