Six Science-Backed Tips For Sweet Dreams

A health professional with 25+ years of experiences shares his six best scientifically supported tips to improve your sleep
Marie-Antoinette Issa

Lifestyle Editor

Nov 21, 2023

Vital as it may be, sleep is an often overlooked aspect of our health. Especially amidst the Christmas chaos. Fortunately, improving sleep doesn’t have to be a daunting task. In this interview, Chief Executive Officer and Founder of Ultra Nature, Dr Sam Megalli draws on his 25+ years of pharmaceutical experience to share his top six science-backed tips to improve your sleep and help you achieve the restorative sleep you need for a healthier and happier life. 

The creation of consistent sleep schedule is key

To start, Dr. Sam highlights the presence of internal clocks in our bodies. Emphasising the importance of adhering to a consistent sleep schedule to synchronise them. “Strive to maintain consistent bedtime and wake-up times, even during weekends. This regularity helps regulate your circadian rhythms, facilitating easier transitions into sleep and waking up feeling revitalised.”

A relaxing bedtime routine is also really important

Enhancing your sleep environment significantly influences the quality of your rest. Guarantee a dark, quiet, and cool bedroom, and invest in a supportive mattress and pillows for optimal comfort. Eliminate electronic devices and reduce clutter to foster a relaxing atmosphere. According to Dr. Sam, establishing a soothing bedtime routine signals your body to wind down. This routine might involve activities such as reading, taking a warm bath, or practicing relaxation exercises like yoga. Dr. Sam suggests that by consistently following this ritual, you condition your mind to associate these activities with sleep, facilitating an easier transition to sleep when bedtime arrives.

Skip stress and avoid anxiety

Combatting sleep troubles often involves addressing stress and anxiety. Dr. Sam recommends incorporating stress-reduction techniques such as mindfulness meditation or progressive muscle relaxation into your routine. Additionally, keeping a journal to document worries and concerns before bedtime can prevent them from overwhelming your mind during sleep.

Drawing on his experience as a pharmacist, Dr. Sam emphaises the impact of sleep and stress on overall health. He advocates for the use of Ultra Nature Sleep & Stress, highlighting its clinically tested natural ingredients that offer a gentle yet effective solution without resorting to harsh chemicals.

These include Eschscholzia Californica Herb Top Extract, traditionally used to soothe nerves and promote relaxation for faster sleep onset and a more peaceful sleep. Magnesium Amino Acid Chelate supports relaxation, stress reduction, and overall well-being. Piper Methysticum Root and Rhizome Extract aid in mental relaxation and relieve mild anxiety, promoting a sense of calmness. Withania Somnifera Root Extract supports stress recovery and emotional well-being, while Ziziphus Jujuba Var. Spinosa Seed Extract promotes healthy sleep patterns, reduces sleeplessness, and improves sleep quality.

Eat, drink and be sleepy


Your diet and drinking choices can significantly impact your sleep, according to Dr. Sam. He advises steering clear of heavy or spicy meals near bedtime to prevent indigestion. “It’s also important to limit caffeine and alcohol intake, especially in the evening, as both can disrupt sleep patterns,” adds Dr. Sam. Instead, he recommends opting for light snacks, such as a small piece of fruit, if you’re hungry before bedtime.

In addition, maintaining regular physical activity can enhance sleep quality, so staying active throughout the day is beneficial. However, vigorous exercise close to bedtime should be avoided. Dr. Sam suggests that establishing a workout routine during the day can contribute to better sleep at night, emphasising that even a 30-minute daily walk can make a significant difference. He cautions against overstimulating your body too close to bedtime.

Say no to (unscheduled) deep sleeps

While brief power naps can be advantageous, extended or irregular napping during the day has the potential to disturb your sleep patterns. If you find the need to nap, target a duration of 20-30 minutes. Dr. Sam advises against longer naps, as they may result in a groggy feeling and have an impact on nighttime sleep.

Limit unnatural lighting

Finally, Dr. Sam emphasises the importance of exposure to natural light during the day to regulate the sleep-wake cycle. “Spending time outdoors, especially in the morning, aids in syncing your body’s internal clock,” he says. Conversely, he warns against the blue light emitted by screens on electronic devices, as it can disrupt sleep by suppressing melatonin production. To mitigate this, Dr. Sam suggests avoiding screens at least an hour before bedtime.

Dr. Sam underscores the significance of quality sleep for overall well-being and suggests making adjustments to daily routines and sleep environments for notable improvements. “However, if sleep issues persist despite these efforts to enhance sleep hygiene, seeking guidance from a healthcare professional or sleep specialist is recommended. Underlying sleep disorders such as sleep apnea, restless leg syndrome, or insomnia may require specific treatments or therapies.”

ABOUT THE AUTHOR

By Marie-Antoinette Issa

Lifestyle Editor

Marie-Antoinette Issa is the Lifestyle Editor for The Carousel and Women Love Tech. She has worked across news and women's lifestyle magazines and websites including Cosmopolitan, Cleo, Madison, Concrete Playground, The Urban List and Daily Mail, I Quit Sugar and Huffington Post.

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