We spend nearly one-third of our lives sleeping, yet many of us underestimate how crucial a good sleep routine is for our overall health.

Quality sleep doesn’t just help you feel rested, it supports tissue repair, hormone balance, emotional stability, cognitive function, memory, learning, and metabolism. Poor sleep, on the other hand, increases the risk of metabolic issues like obesity and diabetes.

Prioritizing sleep can dramatically improve your quality of life. Here are my top 5 tips for better sleep.

sleep routine before bed

1. Start Your Sleep Routine Early in the Day

A good night’s sleep begins as soon as you wake up.

  • Wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
  • Get at least 15 minutes of sunlight early in the day, ideally within the first hour of waking.
  • Understand your natural sleep pattern. Are you a night owl or an early bird? Stick to your natural rhythm as much as your lifestyle allows.

Person in a yoga pose on a wooden floor with a white wall background

2. Exercise During the Day

Physical activity is a natural sleep booster.

  • Exercise promotes deep sleep, which is essential for physical and mental restoration.

  • The release of endorphins during exercise reduces stress and anxiety, helping you fall asleep more easily.

Morning exercise is best to help regulate your circadian rhythm. Avoid exercising too close to bedtime, as increased body temperature and alertness can make it harder to sleep.

journaling before heading to bed

3. Create a Wind-Down Hour Before Bed

A calm evening sets the stage for restful sleep.

  • Dim the lights and reduce screen exposure.

  • Engage in relaxing activities like reading, meditating, or taking a warm bath.

  • Your body produces melatonin, the sleep hormone, gradually throughout the day. Exposure to light in the evening can suppress melatonin, so creating a dark, calm environment is key.

falling asleep in cozy dark room

4. Optimize Your Bedroom Environment

Your bedroom can make or break your sleep quality.

  • Keep your room cool, ideally 18–19°C, to support your body’s natural cooling process.

  • Make your room dark for 6–8 hours every night to align with your circadian rhythm.

  • Consider wearing an eye mask if your bedroom is affected by streetlights or electronics. Studies suggest that 80% of the world’s population is exposed to light pollution, which can disrupt sleep, mood, and even immune function

5. Limit Phone Use Before Bed

Phones can sabotage sleep in two ways: light exposure and mental engagement.

  • Try the “stand-up phone rule”: only use your phone in the bedroom while standing. You won’t want to stand for long, reducing your screen time.

  • Avoid using your phone near bedtime to prevent your brain from staying alert and your melatonin production from being suppressed.

Improving your sleep isn’t just about feeling rested, it’s about supporting your mental, physical, and emotional health. Start with small changes today and notice how much more refreshed and energized you feel tomorrow.

Laura Barrett

TMP Collaborator

Laura began her career in women’s health physiotherapy in 2004 after graduating with a first-class honours degree in physiotherapy from King’s College, London. Having initially gained valuable experience working in a large teaching hospital in London, Laura entered the private health sector in the UK in 2008 before moving to Dubai in 2010. 
From 2010 to 2017, Laura held multiple roles at polyclinics in Dubai, including Head of Women’s Health Physiotherapy & Clinical Pilates. Laura then returned to the UK, where she founded a successful Women’s Health Physiotherapy and Pilates business in Surrey and Oxfordshire before deciding to return to Dubai in 2021 with her husband and two young sons.
Having always practised within women’s health physiotherapy, Laura gained additional certification as a Mummy MOT® Practitioner and continues to ensure that pre-natal women are fit and healthy when entering this exciting phase of their lives and that post-natal women are supported in their recovery from pregnancy, through childbirth and into ‘mummy hood’, returning to work and exercise and having the confidence and ability to pursue previous or new hobbies.
Laura has also trained as a Restore Scar Therapy Practitioner offering scar therapy to all in Dubai including women following a c-section birth, mastectomies or gyneacological surgery.

التعليمات

1. How many hours of sleep do I need each night?
2.  Can exercise really improve sleep?
3.  Why is my bedroom temperature important for sleep?
4. How does light affect my sleep?
5. Should I avoid my phone before bedtime?