Sleep Like a Pro

We’ve all been there—waking up feeling like we barely slept, reaching for coffee before even opening our eyes. Good sleep isn’t just about how long you sleep, but how well you sleep. If you’re living in the UAE, between the blazing sun, bright city lights, and constant construction noise, getting quality rest can be a challenge. Here’s how to actually wake up feeling refreshed and ready to go.

1. Blackout Curtains Are a Game-Changer

If you live in Dubai or Abu Dhabi, you know how bright it stays—even at night. Whether it’s neon signs, headlights, or streetlights, light pollution is real. And if you’re waking up earlier than you’d like because the sun is already blazing at 6 AM, your sleep is getting cut short.

Fix it: Invest in blackout curtains to keep your room pitch black. Not only do they block out city lights, but they also help reduce outside noise, making them essential even if you live on the 33rd floor (yes, you can still hear traffic and construction up there).

2. Magnesium: The Sleep Mineral

Struggle to fall asleep? Wake up in the middle of the night? Magnesium deficiency could be to blame. Magnesium helps relax muscles and calm the nervous system, making it one of the best natural sleep aids.

Fix it:

• Take magnesium l-threonate about 30-60 minutes before bed.

• Avoid magnesium oxide—it’s not well absorbed and just works as a laxative.

• If you prefer a non-pill option, magnesium flakes in a bath or a magnesium spray can help too.
  
  
  
  

3. Keep It Cool: Your Room Should Feel Like a Hotel

Ever notice how hotels keep their rooms chilly? That’s because sleeping in a cool environment (around 18-20°C) helps your body stay in deep sleep longer.

Fix it:

• Set your AC between 18-22°C.

• If you’re sensitive to cold, keep a light blanket nearby instead of cranking up the heat.

• A cold shower before bed can also drop your core temperature and help you fall asleep faster.
  
  
  
  

4. Cut the Caffeine Earlier Than You Think

If you’re still awake at 2 AM scrolling TikTok, that 4 PM coffee might be the culprit. Caffeine has a half-life of 5-6 hours, meaning half of it is still in your system hours after your last sip.

Fix it:

• Try to have your last coffee before 1 PM.

• If you need an afternoon boost, opt for matcha or decaf herbal tea instead.
  
  
  
  

5. Ditch the Screens (or At Least Block the Blue Light)

Blue light from your phone, laptop, and TV tricks your brain into thinking it’s still daytime, suppressing melatonin (your sleep hormone).

Fix it:

• Ideally, turn off screens 1 hour before bed.

• If that’s not realistic, use blue light blocking glasses or enable ‘Night Mode’ on your phone.
  
  

6. Try White Noise for a Peaceful Sleep

Dubai never really sleeps—between traffic, late-night sirens, and early-morning construction, sound disruptions can ruin your sleep cycle.

Fix it:

• Use a white noise machine or a fan to drown out external sounds.

• Earplugs work too, especially if you’re a light sleeper.
  
  
  
  

7. Stick to a Consistent Sleep Schedule

Your body loves routine. Going to bed and waking up at different times every day confuses your internal clock, making it harder to feel well-rested.

Fix it:

• Try to wake up and sleep at the same time every day (yes, even on weekends).

• If you have a late night, still wake up around your usual time and take a 20-minute power nap later if needed.
  
  
  
  

Getting deep, quality sleep isn’t about sleeping more—it’s about sleeping better. Whether it’s blocking out city lights, keeping your room cool, taking magnesium, or cutting caffeine early, small changes can make a big difference. Try a few of these and see how much better you feel in the morning!

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