Sleep Routine
Set of sleep hygiene changes including timing, environment, and mouth taping to improve sleep quality and duration.
Assembled by Cited from Tim Spector's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
5-
In a protocol
Go to bed half an hour earlier to extend sleep duration and give brain more time to rest.
“I go to bed half an hour earlier
ZS▶ 41:40Dosage30 min earlier than previous routineCertaintypersonal onlypersonal useGo to bed 30 min earlier -
In a protocol
Stop eating and drinking 2 hours before bed for better sleep quality, since digestion impairs deep sleep.
“I try not to eat or drink within two hours of going to bed
ZS▶ 41:50DosageStop intake 2 hours before bedtimeCertaintyexplicitpersonal useNo food/drink 2 hours before bed -
In a protocol
Installed blackout curtains to improve sleep environment.
“blackout curtains now in the room
ZS▶ 43:40Certaintypersonal onlypersonal useBlackout curtains -
In a protocol
Earplugs that play soft sea sounds to block disturbances during sleep.
“earplugs that play sounds of the sea that are soft
ZS▶ 44:00Certaintypersonal onlypersonal useSound-playing earplugs -
In a protocol
Try mouth taping during sleep — works dramatically for some (eliminated nighttime dry mouth) but evidence is mixed and may be harmful for others.
“I'm not thirsty at all and my sleep quality is much better
ZS▶ 45:00DosageOvernightCaveatsCan be harmful in some people; consult a doctor if ill; highly personalizedCertaintyhedgedpersonal useMouth taping - personalized, may not work for everyone
How this protocol has evolved
New emphasis in 2026 after wearables/measurements showed importance of sleep quality