A doctor has shed light on the ’90-minute’ rule to help fall asleep more quickly at night.
It’s a familiar scenario.
You can feel drained all day long, yet the moment you lie down, your mind decides it’s the perfect time to replay every awkward moment you’ve ever had.
Next comes the constant shifting. The restless turning. The frantic flipping of the pillow in search of the “cool side.”
And before you know it, it’s 2am.
In the search for better sleep, people have tried just about everything — from herbal teas and white noise, to magnesium supplements and trying not to glance at the clock (a strategy many swear by).
Now, a doctor has outlined a ’90-minute’ rule that could make a real difference, alongside a few other practical habits you may have heard before.
Dr Rangan Chatterjee is a bestselling author and podcast presenter, widely recognised for discussing sleep, stress, nutrition and other lifestyle topics.
Before becoming known for his media work, he spent more than two decades working as a GP — giving weight to his guidance on health and wellbeing.
In advice shared with his Instagram audience of over a million, Dr Chatterjee highlighted the value of having ‘no tech for 90 minutes before bed’.
Sleep specialists often point to phones, tablets and laptops as sources of blue light, which may suppress melatonin — the hormone involved in regulating sleep.
Writing on his blog, the health expert noted: “This reduces the amount of mental and emotional stimulation which often keeps us awake.
“I have seen this tip alone transform the sleep of many patients.”
He also suggests other helpful adjustments, such as keeping screens out of the bedroom and getting morning light exposure within 30 minutes of waking.
Chatterjee additionally advises avoiding caffeine after 12pm.
His last tip is to have your final meal earlier in the evening, as research indicates meal timing can have a meaningful impact on sleep quality.
Writing on his blog, the health expert noted that we are currently living through a ‘sleep deprivation epidemic’.
“Scientists from Oxford University claim that we are sleeping about 1-2 hours less than we were sixty years ago,” he added.
He also warned that consistently missing out on sleep is linked to a range of harmful outcomes, including a greater risk of ‘obesity, type 2 diabetes and Alzheimer’s disease’.