Those into their health and fitness will undoubtedly know that getting a good night's sleep is key to feeling your best. But did you know that cracking that ideal wake-up time could help you keep, or indeed revive, that youthful glow?

While none of us can roll back the years this January, we can kick off 2026 by adding a few little improvements to our daily and indeed, nightly routines, which could well leave you feeling and looking a bit more lively, even as the blustery winter evenings continue. And waking up well could help put you on the right track for the day and year ahead.

This is according to Professor Rob Galloway, an NHS consultant who has shared his go-to routine for sticking to well-meaning New Year's resolutions, which begins the moment his alarm clock goes off. And yes, that's an actual old-fashioned alarm clock, not just a potentially sleep-disruptive phone on his bedside table.

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In an article penned for the Mail Online, Professor Galloway revealed that he gets up at 5:30am, while clarifying that this may well differ from person to person. The medical expert and busy father of five wrote: "OK, you don’t have to get up this early. But what is key is aiming to wake up after seven to eight hours’ sleep at roughly the same time every day. That consistency matters more than the exact hour. I like to be asleep by 10pm and awake by 5.30am – adapt the times to suit you. The first change I’ve made is not to reach for my phone. It now stays in my office overnight, and I use an alarm clock."

He continued: "So instead of doom-scrolling for up to an hour, I get up. And there’s good evidence for ignoring your phone. A study in BioMed Central Medicine last year showed that when people reduced smartphone use, including physically distancing themselves from their phones, they experienced significant improvements in stress, mood and sleep quality."

With this in mind, an expert has previously advised those looking to get the best rest possible to identify their personal 'sleep window', a term which refers to the optimum time for a person to hit the hay. Although this varies from person to person, it's understood this window tends to fall somewhere between the hours of 9:30 pm and 11:30 pm.

Speaking previously with the Mail Online, well-being manager at Cavendish Care, Chloe Angus, advised readers how they could optimise their 'sleep window', while urging them to "ideally, avoid caffeinated drinks such as tea, coffee, and energy drinks from midday, and finish eating completely at least two to three hours before you want to fall asleep."

And instead of "engaging, stimulating TV or film content", the expert instead suggests relaxing with a good book, listening to gentle music, or making sure to practice a step-by-step skincare regimen, highlighting the importance of having a soothing routine in place.

Do you have a story to share? Email me at julia.banim@reachplc.com

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