We have all been there. Staring at the ceiling at 3 a.m. Or doomscrolling for no apparent reason. You try counting backwards from 100 to 1. You flip the pillow. You shut your eyes tighter. And yet, sleep refuses to enter the chat! Feels familiar? Well, what if you could sleep like a baby? No, no one is trying to sell you expensive supplements here. Dr. Jay Jagannathan, a leading board-certified neurosurgeon at Michigan Neurosurgery Institute, specialises in cranial and spinal surgery and shares some simple tips that can help you get a good night’s sleep.
Sleep is More Than Rest
People often consider sleep a luxury, but it is really a necessity. Your body needs sleep to function properly. “Sleep is not just rest — it is recovery for the brain, spine, and nervous system. Poor sleep can affect focus, memory, mood, pain sensitivity, inflammation, and how well the body repairs. Better sleep helps your brain and body perform better the next day,” Dr. Jagannathan said. He also stressed the importance of following the basics to get restful sleep. Here are some simple tricks the doctor recommends.
Same Wake-Up Time
Your brain thrives on consistency. And that’s exactly why waking up at the same time every day is important. This acts as an anchor for your entire sleep–wake cycle. “Waking up at the same time helps regulate your internal clock and makes it easier to fall asleep at night,” the doctor said. This might seem counterintuitive when you're exhausted, but skipping that morning alarm at weekends actually makes Monday nights harder.
Get Sunlight Early
Your mum is right. You have to get some sunshine in the morning. Morning light is your nervous system’s reset button. “Morning light helps tell your brain when the day starts. That helps your body produce melatonin at the right time later,” the neurologist explained. A simple 10-minute walk once you wake up can do the job. In fact, this simple change can significantly improve your sleep quality.
Stop Caffeine Early
Most people make the mistake of gulping several cups of coffee in the evening. Guess what? This seemingly harmless habit is your sleep’s biggest enemy. “Caffeine can stay in your system for hours. Even if you fall asleep, it may reduce the quality of your deep sleep,” the doctor said. The best way to prevent this is to set a simple rule: no caffeine after 2 p.m.
Cool Down Your Room
As bedtime approaches, your body naturally drops its core temperature. This is a biological signal for sleep. So, if your room is also cool, you will sleep like a baby. Why? “A cooler room can make it easier for your nervous system to relax,” the surgeon explained. Try to set your room temperature around 65–68°F. This will help you sleep better.
Protect the Last Hour
The final hour before sleep is sacred. You have to protect it at all costs. Do not look at bright screens, worry about work, or engage in anything that provides mental stimulation. All these activities will keep your brain in alert mode, fighting against sleep. “Give your nervous system time to slow down before bed,” the doctor said. This will help your body to calm down and get some rest.
