My top tips to get better sleep from tonight

How did you sleep last night?

Issues with sleep are a very common problem that lots of my clients experience.

Fluctuating and decreasing hormones can have a huge impact on sleep, as well as stress levels, what we eat and drink, when we eat, our digestion, environment, and many other factors.

We probably all know someone who can literally fall asleep anywhere and always feels refreshed in the morning (my husband is one of those!), but for lots of us, getting that good-quality sleep and feeling good in the morning is very hard, if not impossible.

I’ve definitely had lots of struggles with my sleep over my entire life, but I know that if I prioritise my sleep, I’m more likely to get better sleep.

Here are my top tips that you can implement right now and sleep better tonight:

💫 I make sure that I’ve stopped eating at least 2h before bed

Eating dinner later in the evening is not the best way to get a good sleep.
Your body is busy digesting that meal, which will keep you awake, and stop you getting deep, restful sleep.

💫 I don’t overdo the caffeine, and have no coffee at all after lunch

Caffeine will keep your body alert and not ready for sleep at all.
Switch to decaff coffee, herbal tea or water after lunch to ensure that caffeine isn’t going to keep you awake.

💫 I make sure I’m off all screens at least 2h before bed

Screens emit blue light that suppresses production of melatonin – your sleep hormone, that you need to get a good night’s sleep.
Ideally, come off all screens 2h before bed, or maybe look at getting some blue-light-blocking glasses.

💫 I spend 5 min writing down everything that’s on my mind or that I need to do the next day in the early evening

Emptying your brain of everything that you are worrying about by writing it down can be really helpful to get things out of your mind, and then allowing you to get a restful sleep.

💫 I came up with my own ‘bedtime routine’

This works for children, so why not for you.
Play around with what works for you – maybe a warm bath or shower, then get into bed and read for a while or listen to an audiobook, listen to a sleep app or meditation, cup of herbal tea and then sleep.

💫 I don’t drink much alcohol anymore

I couldn’t ignore the fact any longer that alcohol has a big impact on my sleep, and that then has knock-on effects on the following day.

I’m not completely alcohol-free, but definitely pick and choose when I will have a drink now, and know that my sleep won’t be as good as usual. A lot of the time I’ll have a kombucha instead of a glass of wine.

💫 I make sure I’ve exercised every day

Making sure to do some movement every day (outside in the fresh air if possible) really helps me to sleep better and improves my energy levels. I’m not suggesting you need to go to the gym every day – I look to be active as much as I can: walking the dog, doing some yoga, lifting weights, stretches, mucking out my horse.

💫 I get outside in daylight every morning

This helps to support our natural circadian rhythms, so we feel alert during the day and feel sleepy at the end of the day.

💫 I use supplements as needed

I find taking a good-quality magnesium supplement in the evening can help my sleep. I also like Cherry Active in some sparkling water as a pre-bed drink.

Give these suggestions a go, and let me know how you get on, and if you’d like to discuss this further, book a free call with me HERE.