If you are habituated to screentime before sleeping, decrease the brightness levels and swap blue tones with yellow tones using eye comfort mode settings. Getty Images
If you are habituated to screentime before sleeping, decrease the brightness levels and swap blue tones with yellow tones using eye comfort mode settings. Getty Images
If you are habituated to screentime before sleeping, decrease the brightness levels and swap blue tones with yellow tones using eye comfort mode settings. Getty Images
If you are habituated to screentime before sleeping, decrease the brightness levels and swap blue tones with yellow tones using eye comfort mode settings. Getty Images

Want to sleep better without removing screens at bedtime? Make these tweaks


  • English
  • Arabic

“Don't be afraid of your phone.” That is the rather unconventional advice Hannah Shore, a sleep expert at Silentnight Arabia, shares with The National ahead of World Sleep Day, which falls on Friday.

While the “wrong type of light at the wrong time” can have an impact on sleep, she explains that completely demonising mobile phones before bedtime is impractical and even counterintuitive these days. Mobile phones and other digital screens can be part of the problem why some people struggle to doze off, but Shore says this is certainly “not the case for all sleep problems”.

Exposure to blue light is thought to impact the circadian rhythm, or people’s internal body clock, but Shore says “our phones emit a much lower light level than what is naturally affecting our body's sleep-wake process. Also, most devices are now equipped with ‘eye-comfort mode’ settings, which swap harsh blue tones with subtle yellow tones. Brightness levels can be managed manually, too.”

Having said that, what’s more important is the type of content consumed before bed. Avoid content that raises the heart rate, a horror movie, for example. The same goes for content that is “too engaging”.

It is important to find out what works for you, and if that is watching re-runs of Friends, go for it
Hannah Shore,
sleep expert, Silentnight Arabia

“If you find yourself regularly giving in to watch ‘just one more episode’, you will regularly stay up later,” says Shore. Even for those who read as part of their downtime, a page-turning book can have the same effect, whether it’s on Kindle or a paperback.

Content that promotes meditative thoughts or even one-note documentaries (not the ones about serial killers) are a much a better option for evening Netflix time.

“Some people need some sort of sound or imagery to switch off from the day. Others need silence, while some people meditate and others can’t. It is important to find out what works for you, and if that is watching re-runs of Friends, go for it,” says Shore.

Choose lighthearted or meditative content as opposed to thrillers or horror movies before bedtime. Photo: Mohamed Hassan / Pixabay
Choose lighthearted or meditative content as opposed to thrillers or horror movies before bedtime. Photo: Mohamed Hassan / Pixabay

A borecast is another quirky but effective type of content to check out. Essentially podcasts where narrators talk about themes that are deliberately boring, borecasts or sleepcasts are designed to bore people into slumber. One popular show is Boring Books for Bedtime, which includes an episode narrating a catalogue of agricultural tools.

Dr Rashi Agarwal, a psychiatrist, mental health expert, educator and content creator from India, says boring or not, listening to podcasts at the same time every day offers a "a sense of routine and can signal the body that it’s time to relax. Listening to audio books can also help people relax and take their mind off chaotic thoughts left over from the day. Many audio books have timers to automatically cut off after a specific time to induce sleep," Agarwal explains.

As Shore puts it: “If you are using your phones in a way that can help you sleep better, then they are perfectly fine being in the bedroom.”

Three sleep techniques to try

If light screentime or a boring podcast is not cutting it for you, maybe it’s time to do a full wind-down routine reset. Vinay Kumar Gurumath, a neurosurgery specialist at Aster Hospital Al Qusais, says there are different wind-down activities that can be performed to induce relaxation, such as light exercises and journaling.

If you struggle with visualisation, repeat the words 'don’t think' for 10 seconds
Louis Fourie,
clinical psychologist, German Neuroscience Centre

“Recognise the triggers that make you reach out for your phone – if it's your anxiety or loneliness triggering you to scroll – then seek out alternatives such as reading books, working out or other relaxation techniques,” he explains. Here are three to trial.

1. 30-30-30 rule

Louis Fourie, a clinical psychologist at German Neuroscience Centre, Dubai, recommends the 30-30-30 rule for better sleep. “Firstly, disconnect from devices 30 minutes before bedtime, dedicate the next 30 minutes to personal hygiene, and spend the final 30 minutes in a sleep-friendly environment,” he says. Aside from dim lighting, the ideal environment includes a comfortable bedroom temperature.

2. Five-step military sleep method

Another relaxation strategy Fourie recommends is the five-step military sleep method, believed to have helped Second World War airmen fall asleep in 120 seconds. The technique, he explains, “incorporates proven relaxation strategies such as deep breathing, progressive muscle relaxation, biofeedback and visualisation”.

It begins by closing the eyes and focusing on taking slow and deep breaths. Next, each muscle group should be relaxed from head to toe, starting with the face and moving downwards. After relaxing the body, the method calls for clearing the mind.

“You can achieve this through visualisation, picturing a relaxing scene like lying on a beach. Visualise what this scene would be like by thinking of what you might hear, feel or smell,” says Fourie. “If you struggle with visualisation, repeat the words 'don’t think' for 10 seconds. If other thoughts distract you, put them aside and bring your attention back to your visualisation or recitation.”

3. Nidra therapy

Nidra therapy resets the nervous system by massaging the marma points. Photo: J Wellness Circle
Nidra therapy resets the nervous system by massaging the marma points. Photo: J Wellness Circle

Dr Arun Aravind, the resident Ayurvedic expert at J Wellness Circle at Taj Exotica Resort & Spa, notes “stress is often a factor in disturbed sleep patterns. Ayurveda recommends subtle practices such as meditation, pranayama and yoga as effective means of resetting the nervous system and cultivating a healthier physiological response to stress.”

The Nidra (sleep in Sanskrit) massage is another way of doing this, says Aravind. The 120-minute treatment begins with a hot water shower to ease out stress. This is followed by a relaxing full body massage with long, soothing strokes using products that channel the scents of kewda (screw pine), frankincense and brahmi (water hyssop) infused in sandalwood and sesame.

The treatment ends with a dry scalp massage and a face massage focusing on the marma points. According to the Ayurveda school of thought, these points are located at the anatomical site where muscles, veins, ligaments, bones and joints meet, and massaging them can channel a sense of serenity.

Insomnia alert

When cultivating a new habit, Fourie says it's important to be patient and “kind to yourself” as people respond to sleep advice differently, and what works for one person may not work for another.

What is evident, though, is that the UAE is not sleeping enough. A survey conducted for World Sleep Day shows that more than 40 per cent of UAE residents are only clocking in six hours of sleep – an hour or two less than the expert-recommended time frame.

“Adults should aim for seven to nine hours of good quality sleep per night – six hours is on the lower end,” says Shore, who was part of the Silentnight Arabia survey commissioned in collaboration with hotel chain Premier Inn.

“We must allow our bodies the right amount of time in each stage of sleep to fully recover – five cycles of 90 minutes per night. Deep sleep repairs the body,” she explains.

A lack of quality sleep can be attributed to various issues, with the survey clocking stress as a major factor. It's simply difficult to end the day when its weight presses down on you at night. “We only sleep when we feel safe,” says Shore, who explains how stress “triggers elevated levels of cortisol, which disrupts the production of sleep hormones”.

Acute and chronic forms of insomnia, or the inability to sleep, are very common globally. Whether it's due to work problems or the big-picture uncertainties of life, quality sleep has seemingly become a luxury few can afford.

According to Shore, insomnia is a clinical issue and people should not be afraid of seeking professional help. “An insomniac is someone who struggles to fall sleep, stay asleep and wakes early, and the lack of sleep is having a significant impact on their daily life,” she explains. “If this happens more than three times a week and lasts for three months, you should seek medical help.”

Dates for the diary

To mark Bodytree’s 10th anniversary, the coming season will be filled with celebratory activities:

  • September 21 Anyone interested in becoming a certified yoga instructor can sign up for a 250-hour course in Yoga Teacher Training with Jacquelene Sadek. It begins on September 21 and will take place over the course of six weekends.
  • October 18 to 21 International yoga instructor, Yogi Nora, will be visiting Bodytree and offering classes.
  • October 26 to November 4 International pilates instructor Courtney Miller will be on hand at the studio, offering classes.
  • November 9 Bodytree is hosting a party to celebrate turning 10, and everyone is invited. Expect a day full of free classes on the grounds of the studio.
  • December 11 Yogeswari, an advanced certified Jivamukti teacher, will be visiting the studio.
  • February 2, 2018 Bodytree will host its 4th annual yoga market.
Defending champions

World Series: South Africa
Women’s World Series: Australia
Gulf Men’s League: Dubai Exiles
Gulf Men’s Social: Mediclinic Barrelhouse Warriors
Gulf Vets: Jebel Ali Dragons Veterans
Gulf Women: Dubai Sports City Eagles
Gulf Under 19: British School Al Khubairat
Gulf Under 19 Girls: Dubai Exiles
UAE National Schools: Al Safa School
International Invitational: Speranza 22
International Vets: Joining Jack

Living in...

This article is part of a guide on where to live in the UAE. Our reporters will profile some of the country’s most desirable districts, provide an estimate of rental prices and introduce you to some of the residents who call each area home.

Match info

Costa Rica 0

Serbia 1
Kolarov (56')

The specs
  • Engine: 3.9-litre twin-turbo V8
  • Power: 640hp
  • Torque: 760nm
  • On sale: 2026
  • Price: Not announced yet
The National Archives, Abu Dhabi

Founded over 50 years ago, the National Archives collects valuable historical material relating to the UAE, and is the oldest and richest archive relating to the Arabian Gulf.

Much of the material can be viewed on line at the Arabian Gulf Digital Archive - https://www.agda.ae/en

How green is the expo nursery?

Some 400,000 shrubs and 13,000 trees in the on-site nursery

An additional 450,000 shrubs and 4,000 trees to be delivered in the months leading up to the expo

Ghaf, date palm, acacia arabica, acacia tortilis, vitex or sage, techoma and the salvadora are just some heat tolerant native plants in the nursery

Approximately 340 species of shrubs and trees selected for diverse landscape

The nursery team works exclusively with organic fertilisers and pesticides

All shrubs and trees supplied by Dubai Municipality

Most sourced from farms, nurseries across the country

Plants and trees are re-potted when they arrive at nursery to give them room to grow

Some mature trees are in open areas or planted within the expo site

Green waste is recycled as compost

Treated sewage effluent supplied by Dubai Municipality is used to meet the majority of the nursery’s irrigation needs

Construction workforce peaked at 40,000 workers

About 65,000 people have signed up to volunteer

Main themes of expo is  ‘Connecting Minds, Creating the Future’ and three subthemes of opportunity, mobility and sustainability.

Expo 2020 Dubai to open in October 2020 and run for six months

Living in...

This article is part of a guide on where to live in the UAE. Our reporters will profile some of the country’s most desirable districts, provide an estimate of rental prices and introduce you to some of the residents who call each area home. 

Top investing tips for UAE residents in 2021

Build an emergency fund: Make sure you have enough cash to cover six months of expenses as a buffer against unexpected problems before you begin investing, advises Steve Cronin, the founder of DeadSimpleSaving.com.

Think long-term: When you invest, you need to have a long-term mindset, so don’t worry about momentary ups and downs in the stock market.

Invest worldwide: Diversify your investments globally, ideally by way of a global stock index fund.

Is your money tied up: Avoid anything where you cannot get your money back in full within a month at any time without any penalty.

Skip past the promises: “If an investment product is offering more than 10 per cent return per year, it is either extremely risky or a scam,” Mr Cronin says.

Choose plans with low fees: Make sure that any funds you buy do not charge more than 1 per cent in fees, Mr Cronin says. “If you invest by yourself, you can easily stay below this figure.” Managed funds and commissionable investments often come with higher fees.

Be sceptical about recommendations: If someone suggests an investment to you, ask if they stand to gain, advises Mr Cronin. “If they are receiving commission, they are unlikely to recommend an investment that’s best for you.”

Get financially independent: Mr Cronin advises UAE residents to pursue financial independence. Start with a Google search and improve your knowledge via expat investing websites or Facebook groups such as SimplyFI. 

While you're here
Global Fungi Facts

• Scientists estimate there could be as many as 3 million fungal species globally
• Only about 160,000 have been officially described leaving around 90% undiscovered
• Fungi account for roughly 90% of Earth's unknown biodiversity
• Forest fungi help tackle climate change, absorbing up to 36% of global fossil fuel emissions annually and storing around 5 billion tonnes of carbon in the planet's topsoil

Updated: March 19, 2024, 8:09 AM`