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My top tips for a better night’s sleep

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Making sure we get a good night’s sleep is essential to maintaining a healthy mind and body and not going completely loopy! We all know the struggle when our sleep is disturbed, disrupted or worse we can’t sleep at all!

Of course with hectic schedules, kids, and many other distractions, getting enough sleep is sometimes easier said than done.

So, what can we do to help ourselves not only get to bed earlier, but also sleep better and have a better more restful and rejuvenating quality of sleep that leaves us feeling refreshed and rejuvenated in the morning? Here are some tips on how to fall asleep.

1. have a bedtime

We do it for our kids right? Because, we know it works! But do you try to stick to a regular time that you head to bed as well? It really does help if you start to go to bed and wake up at the same times each day, it gets your body into a routine that it likes to stick to. You can even set up a sleep schedule on your phone to make it easier to stick to a routine.

2. avoid long naps

Napping especially in the afternoon can really mess your sleep cycle and mean you’re wide awake when you should be asleep later on in the day. Sometimes a quick power nap can do you the world of good but make sure it’s no longer than 20 minutes and definitely before 3:30pm!

3. be in bed by 10pm

The body heals, repairs and rests particular parts of it’s system at different times of the day and it kicks it off at 10pm working it’s way through different body systems during the night. If you’re still up at 2pm you’ve missed the key repair and heal phase for parts of the body & mind already! It’s super fascinating!

 4. quality, quality, quality

Ever slept all night and woken up feeling completely exhausted anyway? It’s all about sleep quality! Your mind and body need to be in a relaxed and peaceful state while you sleep.

So how do you achieve that in this crazy world? Well, the simplest way is to make sure you spend at least one hour before you go to bed switching off and unwinding. Turn the laptop and phone off, stop working and worrying about the next day and do something thoroughly relaxing.

Have a bath, read a book, enjoy some relaxing essential oils, have a light yoga stretch, whatever works! This let’s your nervous system move into it’s rest and relax phase so that you have the right quality of sleep!

5. move your body

Moving your body every day, whether it’s a walk, a run or a kickboxing session! A good workout will help you sleep better at night.

Be mindful of doing something that’s too high paced and intense after around 8pm at night. Your adrenaline levels will spike, you’ll feel amazing but trying to calm them down in time to sleep could prove difficult, I know it does for me!

6. what’s your bedroom like?

No. Seriously? Take a good look around your bedroom. It matters. Environment and vibes directly affect your mood and state. Is it set up for a restful sleep? Is it too cold? Too hot? Poor ventilation? Is it noisy? Is there too much light coming into the room?Do you need earplugs? A white noise machine? Black out blinds? Or even a better pillow or mattress?

Invest in whatever you need, it will pay off!

It really is so so important for your wellbeing on every level!

7. are you tense?

Having a relaxed mind directly links with having a relaxed body. Is there a load of tension in your body? It will affect your sleep. Regular massage can be a dream for your sleep!


Massage & Bodywork Therapist