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Go to bed sleepy head

Sep 20, 2020

Can’t sleep?

It’s time to change your bedtime story.

If you’re a parent, you will understand the importance of a nighttime routine for your child. Too much stimulation in the hours leading up to bedtime makes for a battle when it comes to them switching off.

I hate to put it to you, but it’s the same deal for us adults! What you do in the build-up to bedtime will massively impact the quality of your sleep.



What hours are best for me to sleep?

Your body is going to benefit the most if you are asleep between 10:00pm-5:00am.


What can I do to help during the day?

  • Create a consistent bedtime and waking routine

  • Consider investing in an alarm clock that wakes you up with natural light. This will avoid the dump of cortisol the stress hormone upon waking.

  • Swap out caffeinated drinks for water and herbal tea

  • If you must have caffeine, drink it before lunchtime

  • Calm your nervous system throughout the day by practicing breath work and integrating a daily meditation practice.

  • Move your body. Exercising regularly will help sleep.

  • Drink 2 litres of water a day to keep your body hydrated.

  • Keep your sugar intake to a minimum.




    And in the evenings?

  • Turn off electronics 1.5 hours before you go to bed and if that really is too much to ask then turn them on to night settings to give your eyes a rest.

  • Turn off the news! The last thing your brain needs is more stress just before bedtime. Cut it out and watch or read the news during the day (and NOT when you’re eating!)

  • Woah back on the alcohol.

  • Eat 2/3 hours before bed to give your body a chance to digest the food.

  • Eat a light meal (This can be a tough one in our culture, but give it a go anyway.)

  • According to the ancient philosophy of Ayurveda, having a milk drink at night is very beneficial. Consider a home made turmeric latte or if milk isn’t your thing, try a chamomile tea.

  • Brain dump. Super easy and really effective. Just before going to sleep, grab a pen and your journal and write down everything that comes to mind. Literally get your thoughts out on the page.

  • Read a chapter of a book.

  • Block out light with an eye mask.

  • Meditate



    Ok, got it. Anything else I can consider?

  • Set the tone. Create a blissful place to sleep. Comfortable pillow, cozy duvet, a calm and relaxing sanctuary that oozes chill time.

  • Keep electronics out of the bedroom (go on I dare you!)

  • Essential oils such as lavender, rose and jasmine are all beautifully relaxing. Put a couple of drops on your pillow or in a diffuser to help relax you.

  • Give yourself a massage especially on the feet.

  • Don’t sweat it. If you get to sleep no problem and wake up in the middle of the night wide awake, don’t worry. Looking at the clock, pacing up and down, stressing about not being able to get back to sleep isn’t going to help your racing mind. The mind loves having something to do- so give it something! Lie down, on your back, take a few big deep breaths in through the nose and out of the mouth and start counting backwards from 10,000.Before you know it, you will be out for the count!