With as many as one in three people in the UK thought to suffer from insomnia, the quest for a good night's sleep is a national concern. Leading health and nutrition expert Professor Tim Spector, co-founder of the ZOE health programme, has now spelled out a straightforward four-step plan to help ensure a deep and restorative night's rest.
The Four Pillars of Perfect Sleep
Professor Spector, who admits he was once a poor sleeper himself, stresses that consistency is the absolute key. He warns against the common pattern of staying up late at weekends, describing it as creating a 'social jet lag' that cannot be remedied by 'catching up' on sleep later. His plan rests on four practical rules designed to improve sleep quality dramatically.
Firstly, he advises investing in a high-quality mattress, though he acknowledges this can be a significant outlay, with premium models like the Simba Hybrid Luxe costing over £1,000. Secondly, for those sensitive to noise, he recommends using earplugs designed for poor sleepers or affordable alternatives like the Snoozeband soft headphone system, which plays soothing sounds and retails for around £39.
Avoiding Late-Night Pitfalls
The third and fourth rules focus on pre-bedtime habits. Spector is adamant that people should avoid computers, smartphones, and other electronic devices for at least one hour before bed. Equally important is giving your digestive system a break: he advises against consuming any food or alcohol in the last three hours of the day.
"Lifestyle changes are cumulative and interact with each other," Spector explains. "A poor night's sleep makes you hungry and makes you eat badly, so you end up in a vicious circle. Eating late at night will affect your sleep and your energy the next day."
The Transformative Results
Since adopting his own advice, Professor Spector reports a massive improvement in his sleep quality. "I've noticed that before I might have seven days a month where I've had a bad night's sleep, now I might just have one night a month where I've had a bad sleep," he revealed in an interview with the I newspaper.
He also extends his philosophy to the morning routine, advocating for a period of fasting. Spector himself doesn't eat breakfast until 10am, stating, "The evidence is really pretty clear that giving your gut a rest for at least 12 hours overnight is really important." He notes that people who snack late at night are nearly always less healthy than those who don't.
This advice comes as other sleep experts, like Lisa Artis from The Sleep Charity, also emphasise the importance of consistency, a wind-down routine, and optimal bedroom temperature for combating sleep issues, particularly during festive periods of overindulgence.
