A doctor has shared a 90-minute rule for anyone who may struggle to get to sleep – or stay asleep – at night. Dr Rangan Chatterjee, is a best-selling author and podcast host, as well as having featured on numerous shows across BBC, ITV and Channel 4.
He also regularly shares health tips and tricks with his 1.6m Instagram followers and in a new update on Tuesday, May 27, he shared five things people can try for better sleep. One of these is to have “no tech for 90 minutes before bed”.
Other things people can try, according to the doctor, include removing screens from the bedroom and to get morning light within 30 minutes of waking. Doing the latter, studies suggest, increases “early-day cortisol release” which prepares the body for sleep later that night.
Morning sunlight also helps to regulate your circadian clock, which helps your body anticipate sleep and waking up times, among many other things. Dr Chatterjee also advises avoiding caffeine after 12pm.
His final tip is to try eating your last meal of the day earlier in the evening. Some studies suggest eating within three hours of going to sleep can impact the quality of your sleep significantly.
Captioning his post, Dr Chatterjee wrote: “Know someone who struggles with their sleep? Feel free to share this simple graphic with them.”
