Quality sleep often becomes harder to achieve as we age, especially with the distractions of modern life and unhealthy habits. Professor Tim Spector, the health expert and founder of the ZOE healthcare platform, has pinpointed four straightforward principles that have dramatically improved his sleep and could help others do the same.
“Sleep is vital, and it gets tougher as you get older, so paying attention to sleep quality is essential,” Tim explains. In an interview with the i newspaper, he candidly admitted that his own sleep was once inconsistent—often staying up late into the early morning on weekends.
He warns against the pitfalls of “social jet lag,” a pattern of irregular sleep caused by erratic schedules, noting that trying to “catch up” on lost sleep doesn’t actually work. Instead, consistency is key.
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Tim advocates for four core practices to wake up feeling refreshed: invest in a quality mattress, use earplugs designed for light sleepers, avoid screens for at least an hour before bed, and refrain from eating or drinking alcohol within three hours of bedtime.
Since adopting this simple four-step plan, Tim has seen remarkable improvements. “Where I used to have seven bad nights per month, now I might only have one,” he shares. He highlights how poor sleep fuels a vicious cycle—leading to increased hunger and unhealthy eating late at night, which in turn worsens the next day’s energy and sleep quality.
While some recommendations like purchasing a premium mattress can be costly, others require only discipline. For example, avoiding devices and late-night snacking before bed is completely free.
Tim also advises delaying breakfast until around 10am to give your gut a rest for at least 12 hours overnight. “People who snack late are often less healthy and feel worse in the morning,” he adds.
His advice aligns with broader sleep research, which underscores the importance of routine, winding down, temperature control, and avoiding certain foods before bedtime.
By embracing these simple rules, anyone can improve their sleep health and wake up revitalized.