Don’t Know What to Do for Sleeping Early? Here’s the Fix!

By Dietician Sarika S. Goyal | Trusted Sleep & Gut Health Nutritionist – Ashok Vihar, Pitampura, Paschim Vihar

Does this sound like you?
You’re in bed, scrolling Instagram, telling yourself "just five more minutes"… and suddenly, it’s 2:00 AM again.

If you're tired of being tired, you're not alone. At our Delhi-based clinic, we meet people every week who say:

“I know I should sleep early… but I just can’t!”

The truth? Your body wants to sleep, but your habits are working against it.

Let’s fix that—with 7 simple, science-backed strategies designed to reset your internal clock, reduce overthinking, and help you sleep naturally and on time.

Why You Can’t Sleep Early

🔹 1. Too Much Screen Time

Blue light from your phone suppresses melatonin—the hormone your body needs to feel sleepy.

🔹 2. Late-Night Snacking

Sugary or heavy food close to bedtime spikes blood sugar and delays digestion—making it harder to fall asleep.

🔹 3. No Routine

Irregular sleep and wake times confuse your body’s internal circadian rhythm.

🔹 4. Evening Caffeine

That innocent cup of green tea or dark chocolate can still contain enough caffeine to keep you wired.

🔹 5. Stress & Overthinking

Racing thoughts and unfinished to-do lists activate your nervous system, keeping your mind alert.

The 7-Step Fix to Sleep Early & Wake Up Refreshed

From Dietician Sarika S. Goyal – Delhi’s trusted expert in gut health, hormonal balance & lifestyle reset

🌙 1. Create a Pre-Sleep Ritual

Your brain loves routine. Signal it that it’s time to wind down by:

  • 🔕 Turning off screens

  • 🔅 Dimming the lights

  • 🎵 Playing soft music or nature sounds

  • 📖 Reading a physical book

  • 🧘 Doing 5–10 minutes of deep breathing

✨ Pro Tip: Try a guided meditation on YouTube or Spotify before bed.

☕ 2. Cut Out Hidden Caffeine

Think you’re safe because you don’t drink coffee? Think again. Chocolate, green tea, and even decaf coffee contain caffeine!

✨ Action Tip: Stop caffeine at least 6 hours before bedtime. Try calming herbal teas like:

  • Chamomile

  • Ashwagandha

  • Tulsi

🦠 3. Fix Your Gut, Fix Your Sleep

Poor digestion = Poor sleep. If you're feeling bloated or acidic at night, your gut is keeping you awake.

Best Foods for Sleep:

  • Magnesium-rich: Almonds, banana, spinach

  • Melatonin-boosting: Cherries, walnuts

  • Classic sleep tonic: Warm milk with nutmeg

Avoid Before Bed:
❌ Spicy food
❌ Sugar & desserts
❌ Fried or greasy meals

🔄 4. Reset Your Sleep Hormones Naturally

Instead of melatonin tablets, try this:

  • ☀️ Morning sunlight (10 minutes): Balances your body clock

  • 🌚 Total darkness at night: Tells your brain it’s bedtime

  • 🥜 Tryptophan & magnesium-rich foods: Support serotonin/melatonin

✨ Bonus Tip: No overhead lights after 9 PM—use lamps instead.

📵 5. The “No-Screen” Rule – 60 Minutes Before Bed

Blue light tricks your brain into thinking it's still daytime. It delays melatonin and keeps you alert.

✨ Action Tip:

  • Put your phone in another room

  • Use Night Mode / Blue Light filter

  • Replace screen time with journaling, audio books, or gentle stretching

⏱️ 6. Follow the 10-3-2-1-0 Formula

The viral sleep formula that works wonders:

  • 10 hours before bed: No caffeine

  • 3 hours before bed: No heavy meals

  • 2 hours before bed: No work or emails

  • 1 hour before bed: No screens

  • 0 times you hit snooze in the morning

🕰️ 7. Sleep & Wake at the Same Time Daily

Your body thrives on routine. A fixed sleep schedule improves sleep quality, digestion, and energy.

✨ Action Tip:

  • Go to bed and wake up at the same time—even on weekends

  • Set an alarm to go to sleep, not just to wake up!

7-Day Sleep Challenge – Let’s Do This!

Day 1–2: Cut caffeine & sugar
Day 3–4: Set a night routine (dim lights, read, meditate)
Day 5–6: No screens 1 hour before bed
Day 7: Fix your sleep-wake time

You’ll wake up feeling more refreshed, calm, and focused in just one week.

Sleep Better with Dietician Sarika S. Goyal

At our clinic in Ashok Vihar, Pitampura & Paschim Vihar, we’ve helped thousands reset their metabolism, sleep patterns, and digestion through nutrition and lifestyle guidance.

💡 Book a 1-on-1 Sleep & Gut Health Consult Today

📍 In-Clinic & Online Available
📞 Call/DM to schedule: +91-XXXXXXXXXX
📲 Follow @DieticianSarika for daily tips!

Share Your Progress & Tag Us!

Join the #SleepBetterWithSarika challenge and let us know how your week goes! You deserve restful sleep—let's make it happen.