Sleep touches everything. Your mood, your energy, your focus at work, your motivation to move, even how resilient you can feel. Yet so many of us are not sleeping as well as we would like. When we have asked our NEOM Wellbeing community about their sleep in the past - so many said they struggle with sleep in some way.
In 2022, we created the Perfect Night’s Sleep Plan. Working with Doctoral Researcher, Daylighting and Behavioural Consultant Nick Witton and a panel of wellbeing experts, we put together 11 simple daily rules that support better sleep over 28 days – that we still consider to be our ‘north star’ when it comes to sleep. Think of them as gentle guides for your day and evening. Small, achievable steps that add up to a real difference.
Below you will find each of the 11 Golden Rules, with a clear explanation of what each rule is, why it matters and how to put it into practice.
Sleepy Bestsellers
1. Go to bed and wake up at the same time every day
Choose a regular bedtime and a regular wake time and keep them as consistent as possible, including at weekends.
Why it helps
Your body runs on a natural 24-hour clock. When you keep your sleep and wake times steady, you strengthen this internal rhythm (your circadian rhythm). That can make it easier to fall asleep, improve sleep duration and can reduces the feeling of being tired and out of sync in the week.
How to try it
Pick a bedtime and wake time that feel realistic for your life, for example 10pm and 7 am. Aim to stick within about half an hour of these times every day. If social plans mean a late night now and then, simply get back to your usual routine the following day.
“We function better – be that our hormones, metabolism, energy, gut health or sleep cycles – when we stay in tune with our body's natural circadian rhythm. Tuning into this rhythm is especially important when it comes to sleep, and research shows that as well as waking up and going to bed at the same time each day, sticking with set meals times can encourage this natural flow, and support a good night's sleep” - Alice Mackintosh.
2. Sleep in 90-minute cycles
Instead of aiming for a set number of hours, plan your sleep around natural 90 minute cycles. Most people do well with 7 and a half, 9 or 10 and a half hours.
Why it helps
Sleep is made up of repeating cycles that move through light sleep, deeper stages and dreaming sleep. These cycles last around 90 minutes. Waking at the end of a cycle is more refreshing than waking halfway through one.
How to try it
Decide what time you need to get up. Count back in 90-minute blocks to find your ideal bedtime. For example, if you need to be up at 6.30 am, aim to be asleep by 11 pm for 7 and a half hours. Experiment gently until you find a pattern that leaves you feeling brighter in the morning.
3. Do not snooze your alarm
When your alarm goes off, get up rather than hitting the snooze button.
Why it helps
Snoozing gives you only a few extra minutes of shallow, broken sleep and can make you feel groggier (known as sleep inertia). The repeated alarms can also trigger a stress response, which is not the calmest way to start the day...
How to try it
Place your alarm out of easy reach, so you must sit up or get out of bed to turn it off. Once it rings, switch it off completely, open your eyes and move into your morning routine rather than lying back down.
4. Give yourself 30 minutes to wake up
Use the first half hour after waking as a gentle transition from sleep to full alertness.
Why it helps
When you first wake your brain is still shifting out of sleep mode. Staying in bed and scrolling on your phone can teach your brain to associate your bed with being awake rather than asleep. When you first wake up, you have low levels of alertness (from sleep inertia). It can last for around 20 minutes (depending on how you have slept) so give yourself some time to shake it off and wake up right.
How to try it
Get out of bed, stretch, have a drink of water, open the curtains or step outside if you can. Avoid going straight to emails or social media. Think of it as a short buffer that belongs just to you.
5. Get at least one hour of daylight before midday
Expose yourself to natural daylight in the morning, ideally within the first hour after you wake and for a total of around an hour before midday.
Why it helps
Morning light is one of the strongest signals to your internal body clock. It helps to switch off melatonin, the sleep hormone, and supports wakefulness in the day and sleepiness at night. Getting most of your light earlier in the day keeps your sleep schedule on track.
How to try it
Have your breakfast near a window, walk part of the way to work, or take your mid-morning break outside. Even shorter pockets of light can add up, so fit them around your normal routine.
6. Do at least 30 minutes of movement
Move your body for at least 30 minutes every day. This can be gentle or more energetic, whatever suits you and your current energy levels.
Why it helps
Regular movement supports overall health and is closely linked with better sleep. It helps you fall asleep more easily and improves the deep, restorative stages of sleep. Moving earlier in the day can also help reduce daytime sleepiness.
How to try it
Choose something you are likely to enjoy and stick with, such as walking, yoga, Pilates, stretching or a workout. You can break it into two or three shorter sessions if that is easier. Top tip: if possible, combine this with daylight from Rule 5 by taking your movement outside.
7. Follow the 3, 2, 1 evening routine
Use the 3, 2, 1 guide to structure your evening:
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3 hours before bed: finish food and alcohol
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2 hours before bed: stop work and any hard exercise
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1 hour before bed: turn off screens and lower the lights
Why it helps
Eating close to bedtime can interfere with digestion and trigger stress hormones that keep you awake. Late night work or intense exercise keeps your brain and body in a more alert state and screen light blocks the natural rise of melatonin that helps you drift off.
“I found this one the trickiest so don’t worry if you are too – just try your best to leave as large a gap as you can between your dinner and going to bed. Oh and build up to it. Sometimes things don’t go to plan – life is full on. We’re aiming for progress not perfection” - Nicola Elliott, NEOM Wellbeing Founder.
How to try it
Look at your usual evening and see where you can start to shift things earlier. You might begin by moving dinner a little forward, or by setting an alarm as a reminder to step away from your laptop and phone. Focus on one change at a time and build from there.
8. Take 15 minutes for relaxation
Carve out a dedicated 15-minute window each day for something that helps you unwind. Need some ideas? Read our blog with wellbeing expert, Suzy Reading.
Why it helps
Stress and racing thoughts are some of the biggest barriers to sleep. A short, regular relaxation practice signals to your body that it is safe to slow down. This helps to lower stress hormones and prepares your mind for rest.
How to try it
Pick a simple activity that feels calming for you. This could be journalling, gentle stretching, meditation, slow breathing, a quiet walk or a warm bath. Try to protect this time in your diary in the same way you would a meeting.
9. Make your bedroom dark, cool and free of tech
Turn your bedroom into a restful space: as dark as you can make it, between 16 and 19 degrees, and without phones, tablets or laptops.
Why it helps
Light at night, especially from LED screens, can reduce melatonin and lead to more wake ups in the night. A slightly cooler room supports the natural drop in body temperature that happens before sleep and through the night, which is linked with better quality rest.
How to try it
Use blinds or curtains to block outside light, or an eye mask if that is easier. Keep your phone charging in another room if you can. Swap evening scrolling for a paper book or another calming activity from Rule 8.
10. Eat three regular meals
Have breakfast, lunch and dinner at consistent times each day, rather than skipping meals or eating one very large late meal.
Why it helps
Your digestion and your sleep and wake cycle are closely linked. Regular mealtimes help your body know what to expect and when. Skipping meals can leave you very hungry in the evening, which often leads to eating too much, too late, and can disturb sleep.
How to try it
Roughly aim for breakfast in the morning, lunch around the middle of the day and dinner in the early evening. If you are used to eating late at night, gradually bring your meals forward over a week or two so your body can adjust.
11. Have your last coffee by midday
Stop caffeine at around 12 pm so your body has time to clear it before bedtime.
Why it helps
Caffeine has a half-life (the time it takes to break down half the quantity) of 12 hours meaning a coffee at lunchtime can still be affecting your brain when you are trying to fall asleep. It can make it harder to drift off and reduce the amount of deep sleep you get.
How to try it
Set a simple reminder or make a personal rule that any tea, coffee or caffeinated soft drinks happen before midday. After that, swap to herbal blends, decaf options or water.
These 11 Golden Rules work best when they are practised together and repeated regularly. Remember, you do not need to be perfect! The aim is to keep moving in the right direction, one small step at a time.
By supporting your body clock, calming your mind and creating a soothing routine around bedtime, you give yourself the best possible chance of a truly restorative night. And with better nights come brighter, more balanced days. Sweet dreams.
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