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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!

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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.

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02 Movement

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

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03 Stimulants & Sedatives

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

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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.

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05 Routine

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

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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.

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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.

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08 Temperature

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

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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.

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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.

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11 Technology

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

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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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