easy ways to sleep better

Many of us are not getting enough sleep. This is a fact of life and one that too many people don’t seem to think is very important. But it is!!! Getting enough sleep is vital for a healthy life. If you want to look good, feel good, thrive at work and at play, you need to hit that golden pillow and get some heavy zzzzzzz’s. Lets take a look at 9 easy ways to get more sleep and why you need to…

No time to read? Why not download my free handy Pdf that will help you Sleep Better, Look Better and Feel Better.

Reasons We Don’t Get Enough Quality Sleep

how to sleep better

Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle.

A part of your hypothalamus (a portion of your brain) controls your circadian rhythm. That said, outside factors like lightness and darkness can also impact it. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired. That’s why your circadian rhythm tends to coincide with the cycle of daytime and nighttime (and why it’s so hard for shift workers to sleep during the day and stay awake at night).

Solving the above sleep issues will get us well on the way.

But Why Should We bother?

how to improve sleep your circadian rhythm

Health Consequences of Not Getting Enough Sleep

I think not getting enough sleep is one of the most under rated of our many modern day problems.

Wake Up and Smell the Coffee!!!😉

Prioritising your sleep will pay you back many times over. Here’s some of the many issues caused by lack of quality sleep:-

use an eye mask to improve your sleep

9 Easy Ways to Get More and Better Sleep

The tips below are all taken from my own sleep routines. I take my sleep seriously.

  1. Bed at 10 Up at 6 – This may not suit everyone but for most of us this is the optimum time for bed because most people have to get up fairly early in the morning to get to work or the kids to school on time. You have to prioritise this early bedtime above all else. You may have less hours awake to do what you want but you will enjoy the hours you do have so much more with a full nights sleep to nourish you. Quality trumps Quantity.
  2. Make sure your room is dark. Your room has to be pitch black, light will seriously disturb your sleep. Use black out blinds or curtains if needed. Make sure you turn off all your appliances completely and turn your mobile to sleep mode. (or put it in another room). When travelling or if you prefer use an eye mask. This will immediately and easily black out all light to your eyes. (I find wearing these too often (as I do) can cause my eyes to get puffy. To stop this I just place the mask over my eyes rather than wear it, so it falls off during the night whilst I am sound asleep allowing my eyes to breathe and therefore no puffiness)
  3. Make sure your room is quiet. Check your bedroom and the immediate vicinity and stop all noises that are under your control from happening while you are in bed. Persuade your snoring partner to wear one of those stop snoring devices or move them to a separate bed or even room (it’s that serious). When all else fails and the noises are outwith your control (hotel rooms, airplanes etc) use ear plugs.
  4. Don’t eat or drink after your evening meal. Eat as early as possible and after that don’t eat or drink a thing. No discomfort or uncomfortable indigestion for your body to cope with and no sleep disturbing trips to the toilet in the middle of the night… It’s also great for your health in other ways…
  5. No screens 2 hours before bedtime. Make a time, mine’s is 8pm, and after that try not to look at your mobile or laptop. Apart from the stress and anxiety responses they may cause the light coming from these can confuse your brain into thinking its still daytime… plus the sheer amount of input and information going into your brain is bound to overstimulate you making it much harder to fall asleep. Try It!!!
  6. Have a quiet relaxing evening routine. The closer it gets to your bedtime, the quieter and calmer you should become. This is going to be different for each person. For me I always sit in candlelight to signal to my brain it is nighttime. Sometimes I watch a nice easy going television program (nothing too exciting or overstimulating) or maybe sit and draw or write a journal. You may want to read a book, chat quietly or go for a bath.
  7. Indulge in a Bedtime Story. If you don’t do this already you are in for a treat. Try it!!! Its so nourishing and pampering.😁 You can use audio books in their various formats (tape, cd, MP3 etc) or you can subscribe to Audible and use their app. from your phone. This is what I now do, it means I have all my books available to me all around the world. Whatever format you choose remember for a sleep story it shouldn’t be too exciting and set the sleep timer so that it turns itself off. If you have Calm app they also have sleep stories specifically designed to help people sleep.
  8. Avoid Alcohol, Caffeine and Nicotene before Bedtime. Im guessing this won’t be popular, I’m sorry, but these really do affect your sleep. Try to leave as much time as you can between engaging in any of these and going to bed.
  9. Meditate. As soon as you wake up in the morning do a 10 minute meditation. A regular meditation practice helps you cope with anxiety and stress (too big sleep thiefs.). There are lots of options for meditation. You could just close your eyes, set a 10 minute timer and concentrate on your breathing for 10 minutes, continually returning to your breathing when your mind wanders… or use the Calm app and do the daily calm everyday.
how to get more sleep, no mobile

Prioritising your sleep is easy, and more or less free. The health benefits you gain are priceless. Why not try some or all of the above and see how you get on. I’d love it if you let me know.!!!

Prioritising your sleep is easy, and more or less free. The health benefits you gain are priceless. Why not try some or all of the above and see how you get on. I’d love it if you let me know.!!!

Click button for My free handy Pdf that will help you Sleep Better, Look Better and Feel Better.

Dance is my passion so for me cardio fitness is a breeze and a blast. I’m a specialist and master teacher in Egyptian style bellydance, I’m also an international award winning bellydancer. If you fancy a free bellydance class with me click below.

I also run a fantastic group Health Coaching program where we optimise your health and weight together at the same time in a way you will LOVE. Get rid of middle age spread and bloated belly, get more energy and revive your va va Voom. Click picture for more details and to register for the next course beginning May 8th 2021.

healthy and loving it online course
click picture to go to Healthy and Loving It course information page.

I also work with a small number of clients on a one to one basis. Tailored to your requirements, taking into consideration all the little things that make you and your situation unique. We’ll collaborate together and find the perfect fit that works for you.

ubscribe below to receive my occasional blog post, Healthy and Loving It coaching programs news and Bellydance news direct to your inbox.

I’d love to hear your thoughts, suggestion, comments or questions in the comments box below.

Further Reading

Alcohol and Sleep

11 Responses

  1. Many people don’t seem to realise the importance of sleep. I realised the difference it made when I happened to stick to a fixed schedule of 11-7. I woke up well rested with little difficulty of getting out of bed, mostly waking up a few minutes before the alarm. I noticed the drastic decline in my cognitive abilities when I got 6 hours of sleep.

    1. I totally agree with you Natasha. I love, cherish and prioritise my sleep with a vengeance otherwise I just can’t function properly.

      1. Great information. I sleep 8 hours every night well mostly once in a while life gets in the way. The no food or drink in the evenings is something I never really thought about and I tend to drink alot in the evening and than have to get up. I will be adding this to my life. I sleep great except for the bathroom trip guess it’s time to change when i drink my water.

        1. Hi Emily I tried to answer this a few days ago . Glad you found the info. Useful. Sleep is so important for our health. Xxx

Leave a Reply

Your email address will not be published. Required fields are marked *