Your Late-Night Routine May Be More Risky Than You Think, A Doctor Explains How

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Late nights might feel harmless, even productive. But according to Dr. Saurabh Sethi, a leading gastroenterologist, consistently sleeping after midnight could be working against your health. In a recent Instagram reel, he broke down how this habit quietly affects everything from your weight to your mood, heart, and mental sharpness.

Photo Credit: Pexels

If you've been feeling foggy, craving junk food, or waking up already tired-your bedtime might be the culprit.

Midnight Sleep And Weight Gain : What's The Link?

Dr. Sethi explains that going to bed late can mess with two key hormones-ghrelin (which makes you hungry) and leptin (which signals fullness). The result? Increased cravings, especially for high-calorie foods.

A study in the Journal of the American Medical Association backs this up. People who routinely sleep past midnight have a 20% higher chance of gaining weight compared to those who sleep earlier. And it's not just about how many hours you sleep-when you sleep matters.

Mood, Stress, And That "Off" Feeling

Staying up late can also throw off your emotional balance. A study published in Psychiatry Research found that people who sleep before 1 am tend to have better overall mental health. Those who push bedtime later are more likely to struggle with anxiety, irritability, and even depression.

That's because the first half of the night holds the most restorative stages of sleep. When those hours are delayed or skipped, the brain doesn't get the deep reset it needs.

Why Your Heart Prefers An Early Bedtime

It turns out your cardiovascular system is also on the clock. According to a study published in the European Heart Journal, people who fall asleep between 10 and 11 pm have the lowest risk of heart disease. Push that to midnight or later, and the risk rises.

Late nights can interfere with the body's natural circadian rhythms, which influence everything from blood pressure to inflammation levels.

The Science-Backed Sleep Hack You Can Try Tonight

If you're someone who gets into bed and still finds yourself wide awake, there's a simple practice that Dr. Saurabh Shukla suggests - Yoga Nidra. No stretching, no standing poses, just lying down and listening to a guided relaxation.

This practice helps ease your body into a state of deep rest while keeping your mind gently alert. It's a shortcut to that feeling of "reset" most of us are chasing. A 45-minute session can feel as refreshing as a three-hour nap.

How Yoga Nidra Works

Yoga nidra guides your brain through different states-from wakefulness to deep rest. It taps into the body's natural sleep cycles, including the delta wave state, where real restoration happens.

It also supports the autonomic nervous system-the part of your body that controls things like digestion, heart rate, and stress response. Regular practice has been shown to help improve sleep quality, reduce anxiety, and boost overall resilience.

How To Try Yoga Nidra At Home

You don't need any special gear to begin. Just find a comfortable, quiet place to lie down:

• Use a mat, bed, or recliner
• Place a pillow under your head and one under your knees
• Cover yourself with a light blanket, you may cool down as you relax
• Put on a guided audio (there are plenty online, many free)
• Start with 15-20 minutes and slowly increase the time as it feels natural.

Practising at night can also help you drift off more easily.

10 Simple Steps To Try During A Session

The yoga nidra framework often follows these ten steps:

• Focus on something you deeply wish for
• Set a simple intention
• Imagine a place where you feel completely safe
• Bring your awareness to different parts of your body, starting from your toes and all the way up
• Notice your breathing, without changing it
• Let any feelings come and go
• Watch your thoughts like passing clouds
• Notice any calm or comfort that arises
• Observe your sense of self without analysis
• Gently reflect on how the session felt

This is a no-pressure practice. Some days it'll click, some days it won't but each time helps you get closer to better rest.

What It All Comes Down To

Going to bed after midnight may seem harmless, but over time, it chips away at how your body and brain function. From hormonal balance to heart health, mood to memory-it all links back to sleep.

Photo Credit: Pexels

The good news? You don't need to overhaul your life overnight. Start with a wind-down routine. Try yoga nidra. Change your bedtime routine by just 15 minutes. These changes may feel small, but they stack up-and eventually, your sleep starts working for you instead of against you.