How to sleep better: What to do an hour before bed for the 'best night routine'

Clinical psychologist and sleep expert, Dr Michael Breus, took to TikTok to share the "best night routine" for sleep success.

The Sleep Doctor (@thesleepdoctor on TikTok) stressed the importance of winding down before bed.

While many people fall into bed reeling from the stresses of the day, the sleep expert explained that "sleep is not an on-off switch".

Indeed, he likened the process of going to sleep much like slowing a car to a standstill: "It's more like slowly pulling your foot off the gas and slowly putting your foot on the brake."

According to the expert, the ideal bedtime routine should start around one hour before you intend to sleep. So, if you typically shut your eyes at 11pm, 10pm is when you should start the process.

The Sleep Doctor advised breaking this hour into three 20-minute chunks and completing a key task that helps you prepare for the next day and unwind too.

The first 20-minute segment should be for general life admin, such as sending any last-minute emails.

The second 20-minute segment should be for hygiene, so use this time to take a shower and clean your face and teeth.

Your final 20 minutes, according to the sleep guru, should be all about "slowing you down".

What works for one person may not work for another but the ultimate goal is to relax. You might do this by meditating or praying, for example.

Sleep Foundation shared why adequate shut-eye is so important. The experts stated: "Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up.

"Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly, impairing your abilities to concentrate, think clearly and process memories.

LATEST DEVELOPMENTS

• Waking up at 3am? Doctor names two health issues likely to be the cause
• 'I'm 98 - a daily habit that boosts health and longevity has helped me reach old age'
• High blood sugar: Doctor shares ideal gap to leave between dinner and bedtime for lower levels

"Sleep serves a variety of important physical and psychological functions, including learning and memory consolidation, emotional regulation, judgement and decision making, problem-solving, energy conservation, growth and healing, and immunity."

On the other hand, experts warned that long-term sleep deprivation can be extremely harmful.

Chronic insufficient sleep can have negative consequences including poor mental health, a weakened metabolism and increased obesity risk, a suppressed immune system and a higher chance of developing health issues such as heart problems, type 2 diabetes and high blood pressure.