An Evening Routine for Deeper Sleep, Hour by Hour
Good sleep does not start when you lie down; it starts in the afternoon. Following Dr. Amr Elyamany's five sleep habits, here is how to turn them into a simple timeline you can copy tonight.
From afternoon to bedtime
- 4 pm: last coffee, tea or energy drink of the day.
- Evening meal: keep it light; avoid a heavy meal just before bed.
- 60 to 30 minutes before bed: switch off the phone and TV. Their blue light lowers melatonin, the hormone that prepares you for sleep.
- Wind down: a warm bath, soft lighting and a little light reading.
- In the bedroom: dark, quiet and at a moderate temperature, with a mattress and pillow that feel comfortable to you.
- Every day: go to bed and wake up at the same times, even at the weekend.
Why bother?
During deep sleep your muscles and joints repair and your brain resets. Poor sleep makes pain feel stronger, recovery slower and mood lower, so a routine that helps you sleep is part of looking after your bones and joints too.
Key takeaway: Fix the time you wake up, cut caffeine early and give yourself a screen-free hour: those three changes do most of the work.
When to see a doctor
- Sleeplessness that lasts more than a few weeks
- Waking up with back or joint pain every morning
- Persistent daytime sleepiness or low mood
Need advice about your own case? Book a consultation with Dr. Amr Elyamany in Dubai.
This article is for general education and does not replace an in-person medical examination. If you have symptoms, please consult a qualified doctor.