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Discover the Secrets to Blissful Nights with These 12 Proven Sleep Tips! Discover the ultimate manual for restorative sleep, filled with tried-and-true methods to improve the quality of your sleep and help you wake up feeling refreshed every morning. From sleep hygiene to relaxation techniques, explore the journey to a pleasant night’s sleep and welcome a regenerated you!


01 Anchor

Shortly after waking, get outside into natural light as this helps the cortisol activation response and acts as an anchor for your sleep.


02 Movement

Any form of physical activity will help improve sleep quality and reduce wake episodes.


03 Stimulants & Sedatives

Watch the coffee and alcohol as both can disrupt sleep. No coffee after 1pm will help


04 light

We become more sensitive to light as the day goes on, avoid bright white lights and swap lighting to soften orange tones. Keeping light in a low position in our room can also help.


05 Routine

Go to bed at the same time and get up at the same time. Sleep regularity really helps us fall asleep fast.


06 Ritual

Creating a healthy ritual 30 minutes prior to sleep not only trains your brain but also gives you a strategy for wake episodes.


07 Enviroment

Sleep to a large extent is dependent on our ability to create the right environment to initiate and maintain quality sleep. Make sure your bedroom is a haven for sleep.


08 Temperature

Temperature is a key driver of sleep and melatonin. Ensuring you can keep your bedroom and bed cool will promote restful sleep.


09 Unwind

We are so busy and wound up yet we forget to relax before we go to bed. Find something which helps you mentally and emotionally unwind before bed.


10 Awake At Night

Learn a deep rest protocol to stop overthinking - this can be a “body scan” or guided meditation. Support – pain and being uncomfortable can easily disrupt sleep. Ensure you choose a bed which supports your spine and head well.


11 Technology

Apart from the negative impact of blue LED light, what we engage with on our electronics can delay sleep.


12 The Snooze Button

Set a “reverse snooze button” to remind to unwind and go to bed at the appropriate time.

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