Harvard doctor reveals four common habits to avoid at night to stay healthy

How do you wind down your day? With a late-night snack, scrolling through your phone, or binge-watching your favorite show? While these routines might feel harmless, they could be quietly sabotaging your health. Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, has now shared four things he avoids at night.

“Most people don’t realize that what you do at night directly affects your digestion and sleep quality,” Dr Sethi, who has over a million followers on Instagram, said in a video shared on Instagram.

Dr. Sethi said that he avoids eating heavy meals close to bedtime. Consuming large or rich meals before sleep is not really good for your gut. “It disrupts digestion, spikes insulin, and messes with sleep quality. I make it a point to finish dinner at least two to three hours before sleeping,” the doctor stated. Several studies also suggest that late-night eating may contribute to acid reflux and metabolic issues.

Third, the gastroenterologist avoids caffeine late in the day. This is because caffeine stays in your system for approximately five to six hours and disrupts sleep. “Caffeine has a half-life of approximately 5-6 hours. So I avoid tea or coffee at least six hours before bedtime to prevent sleep disruption,” he said. Studies confirm that caffeine consumed even six hours before bed can reduce sleep duration and quality, and also affect energy and focus the next day.

The next on the gut doctor’s black list is doomscrolling. Dr. Sethi steers clear of endless phone scrolling before bed. The blue light emitted by screens suppresses melatonin production, a hormone critical for sleep regulation. It makes it harder to sleep. “I make it a point to put my phone away an hour before bedtime,” the doctor said.

Sleep is critical to our mental and physical health. A recent study found that increasing screen time after bedtime by one hour increased the odds of insomnia symptoms by 59% and lowered sleep duration by 24 minutes. “If you struggle with sleep and suspect that screen time may be a factor, try to reduce screen use in bed, ideally stopping at least 30–60 minutes before sleep. If you do use screens, consider disabling notifications to minimize disruptions during the night,” the researcher said.

Sethi prioritizes stress management before bed. According to him, mental stress equals poor gut health. He emphasizes the gut-brain connection. To unwind, he practices deep breathing and yoga nidra, a guided meditation technique that calms the nervous system. Chronic stress is linked to digestive disorders and sleep disturbances.