How to fix your sleep in 7 simple steps

How would you rate your sleep?

Recently I put out a poll on social media asking which area of people’s lifestyle they struggled with.

As expected sleep was the resounding ‘winner’.

Not surprising as 23 million people in the UK suck at it. 

Which is heart-breaking, because if you get it right, sleep will energise you more than any stimulant can.  

A poor night’s sleep sucks your emotions dry. I know this all too well.  

I use to hate going to sleep knowing that I was just going to lie there for what felt like an eternity until I finally drifted off.

That was until I discovered what makes you sleep better than a Koala!

It’s not that I was a bad sleeper per-se. It was because I was doing things that was impacting my sleep. 

So fixing those, plus adding in some other things means I’m sleeping better than ever. I now can’t wait to go to bed.

And I drop off with ease. I go out faster than an energy saving light bulb.

So here are 7 rules to help you get the revitalising sleep you need.  

1. Don’t have a big meal before bed have a small snack instead.   

A big meal will activate your digestive system for a long time and keep you awake.   

whereas a small snack won’t and it’ll boost tryptophan & serotonin, fuelling your sleep. I go with a slow release carb based snack an hour before bed (porridge and some whey).

2. Have a caffeine cut off time.  

Caffeine blocks adenosine (the chemical that builds sleep pressure).  

The more caffeine in your system the harder it’ll be to fall asleep.  

Have a cut off time at least 6 hours before your bedtime. 

3. Use blue light blocking glasses.  

Most devices emit a blue light, which blocks a hormone called melatonin that makes you sleepy.   

This makes you less drowsy and it takes you longer to fall asleep.  

So I pop on my blue light glasses 90 minutes before bed.

These are the one’s I use 

4. Have a warm shower or bath before bed.  

Your body’s core temperature cools down afterward. This sends a signal to your brain to go to sleep.  

Have a shower or bath 90 minutes before bed in water at 104 to 109°F (40 to 43°C). 

5. Have a cool bedroom.  

If your bedroom is too warm you’ll have a hard time falling asleep.

Set your thermostat to a cool temperature between 60–67°F (15.6–19.4°C). 

6. Have a sleep schedule.

Your body has a regulatory system called the circadian rhythm.  

So waking up and going to bed at the same times each day help your internal clock keep a regular schedule.  

Experiment with times to get in sync with your circadian rhythm.

7. Practice mindfulness or meditation.  

When you’re stressed, you’ll have difficulty falling asleep.  

Meditation, and mindfulness are tools to calm the mind and relax the body.  

Headspace is good for meditation.  

Or if you prefer to journal (like me) use the 321 technique.

Here’s a guide on how

If you want more help with other areas of your health and wellbeing you can download my Vitality guide. The guide includes guidance on nutrition, exercise, sleep and stress management

Download here

If you have any other questions reply to this email and I’ll get back to you.

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