Snoring, late-night TV, and melatonin gummies: Sleep doctor warns your ‘harmless’ habits may actually be wrecking rest and brain health

Dr Allen also noted that waking between 1-3 AM signals stress hormones at work, while seemingly harmless habits like sleeping with the TV on or drinking wine before bed can damage deep sleep and raise long-term dementia risk.

Other insights included the long-term toll of sleep deprivation and reliance on sleep aids. “Sleep debt compounds like interest—but backwards. Miss one night and you lose brain cells you’ll never get back… Melatonin gummies every night? They don’t fix the problem—they train your body to stop making its own melatonin.”

Even weekend recovery naps and children’s sleep routines weren’t spared. Dr Allen noted that weekend naps over 90 minutes spike your risk of heart problems. He adds that children’s late bedtime signals dysregulation, and “rewires their brain for anxiety later.” He concluded by stressing the importance of environment: “A cold bedroom doesn’t just feel nice—it literally signals your nervous system that it’s safe to shut down.”

To gain a deeper understanding, we consulted an expert. 

‘Normal’ sleep disturbances vs. signs of conditions like sleep apnea or nervous system dysregulation

Dr Jagadish Hiremath, public health intellectual, tells indianexpress.com, “Occasional restlessness or waking up briefly during the night is fairly common and not always a cause for concern. What raises red flags is when these disruptions are persistent and accompanied by other symptoms.”

He adds that loud, habitual snoring, waking up gasping for breath, morning headaches, jaw discomfort, or excessive daytime fatigue often signal underlying conditions such as sleep apnea or temporomandibular disorders. If sleep problems are affecting daytime concentration, energy, or mood on a regular basis, it is important to consult a physician or sleep specialist rather than dismiss them as “normal.”

Behaviours that feel soothing in the moment can quietly interfere with the brain’s natural sleep architecture. For instance, Dr Hiremath says, falling asleep with the television on exposes the brain to light and sound that prevent deeper stages of sleep. Alcohol may initially bring on drowsiness, but it fragments sleep and suppresses REM cycles that are essential for memory and emotional balance. “Weekend naps or shifting bedtimes confuse the body’s circadian rhythm, much like mini jet lags, making it harder to maintain consistent rest. Even nightly melatonin use, if done without medical guidance, can reduce the body’s ability to regulate its own hormone cycles,” states the expert.  

Adjustments individuals and families can make to restore healthier sleep patterns and protect both brain and body

The most effective changes are often simple and sustainable. Keeping a regular sleep and wake schedule, even on weekends, helps stabilise the circadian rhythm.

“Creating a wind-down routine free of screens at least an hour before bed allows the brain to transition into rest mode. A cool, dark, and quiet bedroom environment supports deeper sleep by lowering core body temperature and reducing interruptions. For children, earlier and consistent bedtimes are crucial, as late nights can impair learning and emotional regulation,” concludes Dr Hiremath.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.