- Dr Mark Perera at Boots Online Doctor shares top tips to help improve sleep routines to kick-start the New Year with healthy habits
- New Boots data1 from over 120,000 UK adults reveals Brits may not be getting enough sleep, with 68% of adults feeling tired and fatigued most days
A Boots Online Doctor sleep expert has shared their top tips for how to improve sleep cycles in 2025.
Sleep helps to restore and repair our bodies and provides an opportunity for our brain to clear out and process the events of the day, but many people do not get enough.
According to data from over 120,000 respondents of the Boots Vitamins Quiz, almost half (43%) get less than the recommended seven to nine hours’ sleep and two-thirds experience trouble getting to sleep (64%) or admit to feeling tired and fatigued most days (68%).
Dr Mark Perera, GP and sleep expert at Boots Online Doctor has shared his top tips to help people create healthy sleep routines to kick start 2025 and stick to all year round.
1. A solid sleep schedule
“The way you feel in the morning can often depend on what happens while you rest. Having a consistent sleep schedule and introducing regular times to go to bed and wake up – including at weekends – is an effective way to help get a quality night's rest. And remember, routine is key, you should try to implement this most days.”
2. Relax and unwind before bed
“Setting a good pre-sleep wellness routine can help you to unwind before you sleep. This could take the form of a nighttime regime that you follow most days, including a skincare or shower routine.”
“You should also try to avoid looking at electronic devices that reflect blue light, like your phone, for at least two hours before sleep. Replacing using your phone or watching TV with reading a good book can help give your brain time to relax.”
3. Create the right environment
“Creating a comforting sleep environment can also help those who struggle to drift off. This is personal to everyone but it’s generally easier to drift off when it’s dark, quiet and cool.”
4. Exercise throughout the day
“Regular exercise is believed to help aid better sleep, especially if you do it at least four hours before bed. You could try going for a walk, doing some stretching like yoga or doing some strength training at the gym.”
5. Avoid big meals and caffeine before bed
“You should try to avoid eating big meals late at night or having stimulants like tea or coffee for at least six hours before bed. If you crave a hot drink in the evenings, try caffeine-free alternatives.”
To help customers take control of their sleep and general well-being, Boots has launched its first-ever Wellness Box, including best-selling wellness products and new launches from the last twelve months. Worth £163.40*, the Wellness Box is priced at £35 – saving shoppers an incredible 79%.
The box includes supplements such as Myvitamins Zinc + Magnesium and sleep aids like Feather & Down Pillow Spray for use as part of a relaxing bedtime routine. The Wellness Box is available to buy exclusively on boots.com.
*Worth value based on price per ml of standard size products and / or products when purchased separately.
1 Boots Vitamin Quiz results. Over 120,000 respondents took part in the Boots Vitamin Quiz on the Boots Health Hub. Data spans 1 November 2023 to 30 November 2024