TV doctor Amir Khan has shared his four-step bedtime routine to help improve sleep quality. The ITV star, known for appearances on Lorraine, emphasises that good sleep is vital for both mental and physical health.
Dr Khan advises maintaining a consistent sleep schedule, going to bed and waking up at the same time each day, including weekends. He recommends aiming for seven to eight hours of sleep per night to reinforce the body's internal sleep clock.
Creating a relaxing bedtime routine is crucial. Thirty to sixty minutes before bed, Dr Khan suggests taking a warm bath or shower, doing gentle stretches or meditation, and reading a book—but not on an electronic device. He warns against emotional or stressful conversations or discussing work close to bedtime.
Switching off electronic devices 30 to 60 minutes before sleep is important, as blue light from phones and tablets can disrupt melatonin levels, which regulate sleep-wake cycles. Dr Khan also recommends at least 30 minutes of daily physical activity, but not too close to bedtime, and limiting caffeine intake to the mornings.
Creating a comfortable sleep environment can help the brain wind down. Dr Khan notes that it may take a few weeks of consistent routine to see results, but sticking with it will improve sleep quality.
