Building a wind-down routine and a sleep-friendly room

Sleep is not a switch you flick. It is a slope you walk down. A predictable last hour of the evening and a room that is cool, dark and quiet make that slope much easier, especially in a Gulf summer.

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Why the last hour matters

• The NHS advises relaxing for at least an hour before bed.
• Nuffield Health suggests starting a relaxing bedtime routine at least 60 minutes before bed. Boston Children's Hospital suggests at least 30 minutes of relaxing for teens. If an hour feels impossible, start with 30 minutes and build up.
• A routine works because it is repeated. Doing the same few things in the same order teaches your brain that sleep is coming.
• Keep it simple and portable, so it still works at a grandparent's house, in halls or in a hotel.

A sample 60-minute routine

• 60 minutes before lights out: finish screens and put your phone on charge outside your room or out of reach. NHS Every Mind Matters suggests not using phones, tablets or computers for an hour before bed.
• 50 minutes: write tomorrow's to-do list on paper. NHS Every Mind Matters suggests this if you often lie in bed worrying.
• 45 minutes: a warm bath or shower. The Sleep Foundation suggests a warm bath an hour or two before bed to encourage the body's natural cool-down.
• 30 minutes: dim the lights and prepare your things for the morning (uniform, bag, water bottle).
• 20 minutes: read a paper book or listen to calm audio. 5 minutes: a breathing exercise in bed (see below), then lights out.

A cool room in a hot climate

• The Sleep Foundation gives an ideal bedroom range of 65 to 68°F (about 18.3 to 20°C), with around 18°C a good starting point, though the best figure varies from person to person.
• It explains that core body temperature starts to fall about two hours before sleep and that a higher core temperature has been linked with less restorative deep sleep.
• The Sleep Foundation suggests a fan or air conditioning in hot climates. In the Gulf, set the air conditioning to a cool, comfortable level before bed rather than blasting it, and use a light cover so you do not wake up cold.
• Choose bedding and nightwear that keep you from overheating, and close blinds during the day so the room does not heat up (Sleep Foundation).

Dark and quiet

• NHS Every Mind Matters says you may find it easier to sleep in a room that is quiet, dark and cool.
• Use curtains, blinds or an eye mask to block streetlights and early summer sunrise, and earplugs if needed (NHS).
• Cover or turn away small standby lights and chargers.
• If household noise is the problem, a fan or steady background sound can mask it. Agree quiet hours with family members or flatmates if you share a space.

Keep your bed for sleep

• Nuffield Health recommends keeping the bed for sleep and leaving devices, work papers and other mentally stimulating things out of the bedroom.
• Avoid studying, gaming or scrolling in bed, so your brain links your bed with sleep rather than alertness (the 'Setting up your room to study and sleep well' lesson in the First Home module covers room layout).
• If you are still awake after around 20 minutes, NHS Every Mind Matters suggests getting up, sitting somewhere comfortable and doing something relaxing, then going back to bed when you feel sleepy.
• Keep the lights low and avoid screens during this break, otherwise you wake yourself up further.

Relaxation techniques to try

• 4-7-8 breathing (Sleep Foundation): breathe in through your nose for 4 seconds, hold for 7 seconds, breathe out through your mouth for 8 seconds. Repeat for a few minutes.
• Belly breathing (Sleep Foundation): one hand on your chest, one on your belly. Breathe in through your nose so your belly rises while your chest stays still, then breathe out slowly.
• Progressive muscle relaxation (Sleep Foundation): tense one muscle group for 5 to 10 seconds as you breathe in, release as you breathe out, rest for 10 to 20 seconds, then move to the next group.
• Body scan (Sleep Foundation): starting at your toes, notice each part of your body in turn and let tension go with each breath, working up to your forehead.
• The Sleep Foundation advises talking to a doctor first if you have epilepsy, a psychiatric condition or a history of trauma.