Missing out on proper sleep can seriously affect day-to-day life, impacting everything from focus and decision-making to physical health markers like blood pressure.
Advice on how to sleep better is everywhere, and much of it contradicts itself — from buying “smart” lighting to trying bizarre bedtime hacks like mouth taping.
Before you waste time on TikTok trends that are, at best, pointless, TV doctor Dr Amir Khan has shared a straightforward habit anyone can try in the run-up to bed.
Speaking on Instagram, he explained that small adjustments to your evening routine can make a real difference — and that it doesn’t need to be complicated to start improving your sleep.
Dr Khan said: “Sometimes just some simple steps can improve our sleep quantity and quality – and if you’re struggling with sleep try doing these things for two to four weeks as they can take that long to take effect.”
His guidance focuses on improving “sleep hygiene” — essentially, the behaviours and routines that shape how easily you fall asleep and how well you stay asleep.
Dr Khan explained: “Sleep hygiene refers to healthy sleeping habits, and good sleep is crucial to your mental and physical health. Now, if you don’t sleep well, try doing the following steps to see if we can improve it.”
One of the most effective (and simplest) changes is sticking to a regular schedule, even when you’re tempted to lie in.
“Keep a consistent sleep schedule,” Khan advised. “Try to go to sleep and to wake up about the same time each day, even on weekends.
“This reinforces your body’s internal sleep clock, and aim for seven to eight hours of sleep each night.”
He also suggested building a wind-down routine that makes bedtime feel calmer and more appealing.
“Create a relaxing bedtime routine,” he also advised. “This helps you unwind and get ready for sleep. 30 to 60 minutes before bed, take a warm bath or shower, do some gentle stretches or meditation, read a book, but not on an electronic device.”
Another issue, he noted, is what people choose to do or discuss late in the evening. If you’re trying to sleep, it’s worth postponing anything likely to spike stress levels.
He said: “Remember, avoid emotional or stressful conversations or any talk about work in the lead up to sleep. Stress is one of the most common reasons people lie awake at night.”
And like many health experts, Dr Khan recommended cutting down screen time before bed. Research has repeatedly linked blue light from phones, tablets and TVs with disruption to the body’s natural sleep-wake rhythm, which can make drifting off more difficult.
He also stressed that it’s important to try these practical steps before turning to sleeping tablets. Pills can create dependency and won’t fix the root cause if your routine and environment are the real problem.
He added: “As GPs we avoid giving out sleeping pills unless it’s exceptional circumstances- they are addictive and you can become tolerant to the dose. They are best avoided.”