‘I’m a busy derm and a lifelong insomniac and this is how I sleep well’
Dr Sam Bunting values sleep so much she spent £10k on a mattress. Here she shares all the tools she uses to wind down at night
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Dr Sam Bunting is serious about getting her beauty sleep. “I’m a lifelong insomniac as a hangover from my junior doctor years,” says the Harley Street dermatologist and creator of award-winning skincare brand Dr Sam’s. “I really need my sleep to perform at a high level, especially when my schedule is full of appearances and filming, so I’ve put a lot of time and effort into working out what helps me get the best quality rest.”
That dedication to sweet dreams includes dropping £10,000 on her “soft, pocket-sprung cloud of a bed”, getting cosy in cashmere socks and a ban on alcohol after 8pm on weekdays. Read on for more of Dr Sam’s sleep secrets.
My attitude to sleep
Sam preps a pre-snooze kiwi (left) and her bedtime tea tray
“The main challenge is falling asleep, rather than waking up, so my pre-bed ritual is of utmost importance. I try to go to bed at the same time every night and I’m very careful to manage my caffeine and alcohol intake during the week, as both play havoc with my ability to switch off. That means a 2pm cut-off for tea drinking and I only drink decaffeinated coffee now.
“I will often have a pre-bedtime snack of kiwi and some nuts, usually cashews or Brazils. Kiwis are rich in melatonin and the nuts are rich in magnesium, both of which can help with sleep.”
My lights out time
“I try to get into bed for around 11pm during the week a minimum of seven hours sleep before the alarm goes off at 7.30am.”
My wind-down routine
“For me, getting off screens and lowering the lights is a big signal to my brain that I’m getting ready for bed. Then it’s a hot bath and a herbal tea. I like an ayurvedic blend of cinnamon, cardamom and ginger that I discovered at wellness retreat Yeotown – YogiTea, £3, in Classic flavour.”
My evening skincare routine
The simple life: Sam’s evening skincare regime is pared back
“My life is complicated right now, juggling the demands of running a busy clinic and skincare brand. I keep my nighttime skincare routine ruthlessly edited so it delivers the most impact in the least amount of time. I’m Team Single Cleanse all the way and formulated Dr Sam’s Flawless Cleanser, £20, to get the day off in one fell swoop while caring for my skin barrier.
“I swear by retinoids and use a dedicated eye product and then a more potent one for the rest of my face (Dr Sam’s Flawless Nightly Eye Serum, £40 and Nightly Pro Serum, £64). I then top with lashings of NAD- boosting Flawless Moisturiser Intense, £36, which is critical for skin longevity and also supports my barrier whilst using a retinoid – I never experience dryness now, even in the delicate eye area.”
My sleep supplements
“I take melatonin on prescription and Cytoplan magnesium threonate, £47.99.”
On my bedside table, you’ll find…
- Breath: The New Science Of A Lost Art, £5.49, by James Nestor. ” I am obsessed with breathwork and find alternate nostril breathing especially helpful to get off to sleep.”
- Atomic Habits, £8.50, by James Clear. “As a self-improvement nut, this is one of the best books I read last year. I like to snack on it to keep the ideas fresh in my mind.”
- “How To Make Friends and Influence People, £7.39, by Dale Carnegie. “This is always an uplifting read and means I go to sleep with good thoughts about how to make the next day enjoyable and meaningful.”
Sam’s bedside table is home to wellbeing books and an LED mask
- My Foreo Faq LED facemask, £719. “I use it if I’m a bit red and I only use the red LED.”
- Dr Sam’s Flawless Lip and Hand Therapy duo, £25
My sleep regime no-nos
“No hot water bottle or heated blanket for me – I like the room a little cold to aid melatonin secretion. I wear Fogal cashmere socks, £71, to keep my cold feet warm. I also use a Balloo Living weighted blanket, £174. I find the heaviness very comforting and struggle in hotels now in its absence!”
My bedroom secrets
Are you lying comfortably? Sam’s Duxiana mattress (right)
“I’m obsessed with making the optimum bedroom ‘nest’. Investing in a great bed is money well spent – as the adage goes, if you’re not in your bed, you’re in your shoes (which I also coincidentally believe in investing in!). I have a pocket-sprung mattress from Duxiana, which was a big expense at the time – it cost around £10,000 – but it is so comfortable. And I like The White Company Connaught range of bedding, from £27.50 – good sheets make going to bed something to look forward to, and when you’re prone to insomnia you need to use all the tools to make your bed inviting.”
The things that keep me up at night
“Alcohol for sure – I try not to drink alcohol after 8pm during the week. I do struggle with hotels, which are becoming a big part of my life now. The difference in the noise level and comfort of the bed is often enough to set off my sleep worry. In places like New York and LA, I try to stay in the same place, as the familiarity helps.”
What I do if I can’t sleep
“If I’ve switched on a yoga nidra on YouTube – Ally Boothroyd to the sound of crashing waves is my go-to – and that hasn’t worked, I’ll usually get up.
If I have something specific on my mind, I’ll write (using pen and paper) as that helps get it out of my head until morning, when my thinking isn’t clouded by an overactive amygdala. Breathwork can also help – a 4-6-8 rhythm is often helpful, to put my nervous system into parasympathetic mode.”
