20 tips to help improve your sleep

20 tips to help improve your sleep

Are you struggling to get a good night’s sleep?  Perhaps your lifestyle is affecting your sleep cycles and you lie awake worrying about your lack of sleep and wake in the morning feeling groggy, lacking in energy and feeling under par.

Sleep is such an important part of our health and wellbeing, it rejuvenates our body and brains. Supporting our creative thinking and problem solving skills.  90% of our detoxification happens at night.  Poor sleep quality has been linked to many issues including mental illness, dementia and Alzheimer’s.

We need about 7 or 8 hours sleep as an adult. Teenagers need more sleep as do children.  An ideal time to go to sleep is between 10pm and 12pm.

A common cause of sleep problems and a good place to help resolve insomnia is to make some changes to our lifestyle and here are some useful tips to try to help you.

Start by having a relaxing routine telling your brain that sleep is on its way.

A soothing bath

Relaxing exercise


Reading a paper book

No bright lights

Bedroom temp about 19 degrees, keep it quiet, de clutter, make sure its clean and fresh, a big bed is good

Switch of technology at least an hour before bed, it produces blue light, which is not good and wakes us up and switches off our production of melatonin the sleep hormone.

Make sure your bedroom is dark

Turn off your Wi-Fi

Avoid caffeine

Avoid alcohol it affects an important part of the sleep cycle our deep sleep state called  REM

Don’t eat too late

If you can’t sleep get out of your bedroom after 20 minutes

Breathing exercise like yoga in breath in for the count of 4, hold for the count of 7 and out for 8

Contract and relax your muscles

Try not to close your eyes

Counting sheep doesn’t work

Look after your gut health, probiotics can help improve sleep

If you are still struggling try Valerian Tea which can be helpful