Experts Outline 5 Sleep Rules, Urge 30-60 Minute Screen Curbs Before Bed

1 articles · Updated · minutemirror.com.pk · Jun 24

Five habits topped experts’ advice on better sleep: keep a consistent bedtime and wake time, build a calming pre-sleep routine, cut screens, avoid late heavy meals and caffeine, and make the bedroom cool, dark and quiet.
30 to 60 minutes of reduced screen exposure before bed can help because blue light from phones, tablets and televisions disrupts melatonin production, making it harder to fall asleep.
A regular schedule and repeated bedtime rituals help regulate the body’s internal clock and ease the transition into sleep, while lighter evening meals and hydration may support better rest.
Poor sleep can hurt mood, concentration, productivity and long-term health, making steady nightly habits a basic health measure rather than a luxury.