As the new year unfolds, a leading NHS doctor has revealed the simple morning ritual he swears by to maintain a youthful vigour and energy, centring on a consistent and early wake-up call.
The Power of a Consistent Wake-Up Time
Professor Rob Galloway, an NHS consultant, advocates for rising at 5:30 am as part of his personal strategy to kickstart 2026 in a vibrant and healthy way. He stresses, however, that the specific hour is less important than the principle of consistency. The key is aiming to wake up after seven to eight hours of sleep at roughly the same time every day.
"I like to be asleep by 10pm and awake by 5.30am – adapt the times to suit you," Professor Galloway wrote in an article for the Mail Online. The medical expert and father of five highlights that this regularity helps regulate the body's internal clock, which is fundamental for overall wellness and that sought-after youthful feeling.
Banishing the Phone for Better Mornings
A cornerstone of his routine is a significant tech change. Professor Galloway has removed his smartphone from the bedroom entirely, using a traditional alarm clock instead. This prevents the common trap of morning "doom-scrolling," which he says used to consume up to an hour of his time.
This advice is backed by science. He cites a study published in BioMed Central Medicine which found that reducing smartphone use, including physically distancing from devices, led to significant improvements in stress, mood and sleep quality.
Finding Your Personal 'Sleep Window'
To support a consistent waking time, experts advise identifying your personal 'sleep window'—the optimal period for falling asleep. While individual, this window typically falls between 9:30 pm and 11:30 pm.
Chloe Angus, a wellbeing manager at Cavendish Care, provided further guidance to the Mail Online on optimising this window. She recommends cutting out caffeinated drinks from midday and finishing eating at least two to three hours before bedtime.
Instead of stimulating TV before sleep, Angus suggests winding down with a book, gentle music, or a calming skincare routine. These steps create a soothing pre-sleep ritual that makes waking up feeling refreshed and energetic much more achievable.
By combining a regular sleep schedule, a phone-free bedroom, and a mindful evening wind-down, this expert-backed approach offers a practical blueprint for feeling more lively and youthful as we move through the year.
