MSc · MCSP · HCPC · MMACP · AACP

Sammy
Margo

Chartered Physiotherapist. Sleep Specialist. Author. Business Leader.

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Sammy Margo, Chartered Physiotherapist
Sammy Margo presenting the 3-2-1 rule on stage, the slide behind her reading Tip 2: The 3-2-1 Rule

Sammy's Best-Known Rule

The 3–2–1 Rule

Three numbers, counted back from lights out. It is the advice Sammy is asked for most, on stage and on air.

Audiences leave with it written down. It is the one thing they can do the same night.

  1. 3 Hours before bed

    Stop eating large meals. Digestion competes with the deep sleep your body repairs in.

  2. 2 Hours before bed

    Finish work. The nervous system needs a runway before it will settle.

  3. 1 Hour before bed

    Screens down. Light and notifications hold melatonin back at exactly the wrong moment.

  4. Lights out

    The same time each night, weekends included. Consistency beats duration.

At a Glance

Three Careers, One Subject

Trailblazer

The first female physiotherapist in English professional football, at Barnet Football Club.

Founder & CEO

SMARTPHYSIO: an award-winning practice of 30 staff across five London locations, plus home visits and care homes.

Published Author

The Good Sleep Guide series, published by Penguin/Ebury and continued as an evidence-based e-book series.

On Air

Watch and Listen

The Good Sleep Expert

Television, radio, podcasts, and national press. Long-form conversation is where the science lands best.

Sammy Margo in conversation with Paul Avins on the Scale Up Business Coaching podcast
Podcast The NHS Sleep Physio: You're Trading Rest For Growth Full conversation on Paul Avins' Scale Up Business Coaching, on what sleep loss costs a growing business.
Still from Sleep Positions, showing a sleeping position demonstrated on a bed
Video Sleep Positions How you lie down, and what it does to your neck, back and hips by morning.
Still from The Pillow Nightmare, showing pillows on a bed
Video The Pillow Nightmare The wrong pillow undoes a good mattress. What to look for, and when to replace it.
Sammy Margo treating a patient at SMARTPHYSIO

Still in the Clinic

Thirty Years, Hands On

Sammy has never left clinical practice. Every talk, every book, and every brand partnership is tested against what happens in the treatment room first.

That is what separates practical advice from repeated advice.

See the Expertise
Portrait of Sammy Margo

Credentials

Three Decades of Pioneering Work

Spokesperson

Chartered Society of Physiotherapy, for 17 years

Trustee

Age UK Camden

Athlete

Masters bodybuilder, competing for 15 years

Awards

Physiotherapy Clinic of the Year, and multiple national healthcare awards

The Books
The Good Sleep Guide and The Good Sleep Guide for Kids

Published by Penguin / Ebury

The Good Sleep Guide Series

Two books with Penguin/Ebury, and a growing series of evidence-based guides drawing on peer-reviewed research from 2022 onwards.

Strength, Recovery, Weight, Beauty, Aging, Travel and Rest. Seven complete guides, free to download in full.

Browse the Books
Brand Work

Trusted By

Leading Global Brands

Nike
Adidas
British Airways
Dyson
The White Company
Huawei
Intel
Dreams
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Empowering people to optimise their health through better sleep, movement, and evidence-based wellness practices.

Get in Touch

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For brands, media, and event organisers.

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