Professor Tim Spector does same thing at 10.30pm every night for 'perfect' sleep

Professor Tim Spector does same thing at 10.30pm every night for 'perfect' sleepTim may be a medical doctor and professor of genetic epidemiology, but even he knows the misery of sleep problems - and he’s turned to an unorthodox trend in a bid to fix itNewsMatt Davies Trendswatch Reporter04:00, 14 Apr 2026View 3 ImagesTim's problems with sleep have persisted into adulthood (Image: Getty Images)Professor Tim Spector has revealed that he does one thing every night at 10.30pm to ensure he gets a good night's sleep. Tim may be a medical doctor and and professor of genetic epidemiology at King’s College London, but he is not immune to the frustrations that come with sleep issues.‌Having been a "horrid sleeper" even as a baby, Tim's problems with sleep have persisted into adulthood, in stark contrast to his wife, who can apparently "nod off in seconds".‌He stressed that sleep is vital to our health, warning that regularly falling short can raise the risk of heart disease, diabetes and faster cognitive decline — with the latter two running in Tim's family.‌In an effort to counteract this, Tim has a daily "ritual" he says he must abide by to ensure he achieves a decent night's sleep, including eating dinner (he is working on doing this earlier) and putting his phone away.View 3 ImagesTim uses a less conventional method (stock) (Image: Getty Images)Tim also revealed he likes to take a bath or shower in winter and might enjoy a spot of television before calling it a night at 10pm. In his bedroom, he has blackout blinds and sometimes uses a sleep mask.‌By 10.30pm, though, Tim will be using a less conventional method to ensure he clocks up some much-needed sleep: "Tape your mouth and put in earplugs."In a piece for the Telegraph, Tim wrote: "I'm sceptical of health trends, but I'm also happy to try things where the evidence shows they work for some people. Mouth taping is one of those.&quo...