4 min readNew DelhiOct 29, 2025 05:25 PM IST
First published on: Oct 29, 2025 at 05:25 PM IST
It’s one of the most frustrating experiences, feeling completely drained yet unable to fall asleep. Despite being physically tired, your mind stays wide awake, replaying the day’s events or drifting into endless thoughts. Neurosurgeon Dr Prashant Katakol, who has over three decades of experience, recently explained why this happens and what can be done to fix it.
In an Instagram post, he wrote, “Why do you find it difficult to fall asleep even when you’re exhausted? As a neurosurgeon, I will tell you how your daytime habits are ruining your night. Here are four changes that you can make to sleep better.” He then listed simple but powerful adjustments: “Walk more than you sit during the day. Once the sun sets, lower the lights around you. Put your screens away three hours before bedtime. Finish your dinner early, ideally before sunset, and take a 20-minute walk subsequently (sic).
Dr Katakol added that if people “sincerely implement these four changes,” they would “start seeing the results.” His advice highlights how our sleep troubles often begin long before we get into bed shaped by daily behaviours, light exposure, and even mealtime patterns.
But why does the brain struggle to fall asleep even when the body is tired?
Dr Jagdish Chattnalli, senior minimal invasive brain and spine surgeon, Bengaluru West Clinics, HCG Hospitals Bengaluru, tells indianexpress.com, “Even when the body feels physically exhausted, the brain can remain active and alert, making it difficult to fall asleep. This happens because the brain’s internal clock, or circadian rhythm, responds not just to fatigue but also to behavioural cues throughout the day.”
He adds that common patterns that disrupt this rhythm include irregular sleep schedules, excessive caffeine intake late in the day, prolonged exposure to bright or blue light, and high levels of stress or mental stimulation in the evening. These factors keep the brain in a state of heightened alertness, delaying the natural onset of sleep despite physical tiredness.
How do artificial light and screen exposure affect melatonin production and the brain’s readiness for sleep?
Artificial light, particularly from screens, suppresses melatonin, the hormone that signals the brain it is time to sleep. Dr Chattnalli, “Blue light emitted by phones, tablets, and computers is especially potent in delaying melatonin production. When melatonin levels are low, the brain interprets it as daytime, making it harder to transition into sleep.”
Reducing exposure to screens and lowering ambient lights in the evening allows melatonin to rise naturally, signalling the brain to prepare for rest, notes the expert.
How does the timing and composition of our last meal influence sleep quality and overall circadian rhythm?
Dr Chattnalli mentions that eating too late or consuming heavy, rich foods close to bedtime can interfere with the body’s natural circadian rhythm. Digestion requires energy, and when the body is busy processing food, it can disrupt the transition into restorative sleep.
“Having dinner earlier in the evening, ideally a few hours before sleep, and choosing lighter, balanced meals helps the body wind down efficiently. A short walk after dinner aids digestion, lowers stress, and supports the natural timing of melatonin release, improving overall sleep quality,” concludes the expert.
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.
An expert reveals how your daily routines ruin sleep (Source: Freepik) 
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