Poor quality sleep can impact your mood, energy levels, concentration, metabolism and general wellbeing. 

Good sleep really is the foundation of your overall health so here are 6 ways to set yourself up for a great night’s sleep.

1. Try to go to sleep and wake up at roughly the same time everyday.

This consistency will help to regulate your circadian rhythm which helps your body to understand when it is time to wake and time to sleep. Getting natural daylight in your eyes first thing will also help with this. 

2. Stop drinking caffeine (ideally) 6-8 hours before bed.

Caffeine stays in your system for several hours so your post-lunch coffee could be impacting your sleep. Remember that caffeine isn’t just in coffee, it’s also in tea, energy drinks, some soft drinks and even chocolate! Swap to a caffeine-free herbal tea such as chamomile or peppermint if you fancy a hot drink.

3. Avoid screens an hour before bed.

The blue light from phone and tv screens emit blue light which suppresses melatonin production - the hormone needed for sleep. 

4. Make your bedroom a restful environment.

Keep your bedroom dark, cool and as quiet as possible. Move any distractions (e.g. your phone!) away from your bed. 

5. Have your last meal 2 - 3 hours before bed.

Eating a big meal at night means your body is focusing on digestion rather than settling down for sleep. If you feel you need a pre-bedtime snack choose something small and balanced like a small amount of greek yoghurt with some berries and nuts or a banana with nut butter. It’s better to eat something small than to go to bed hungry.

6. Create a bedtime routine.

Create a wind down routine that you look forward to and that signals to your body and mind that it is time for sleep. Examples could be curling up with a sleep tea like chamomile with a book. Or a bath with lavender oil and your favourite candles. Gentle stretching or breathwork can be great just before bed too. Find what works for you and end your day in a restful and relaxed way.