Sleep hygiene – getting prepared for a good nights sleep


Some top tip fundamentals

Allow some wind down time

o Diaphragmatic deep breathing exercises, relaxing yoga moves, or a meditation App
o Calming herbal teas such as chamomile, lavender, passionflower, lemon balm, valerian or sleepy-time teas
o Have an Epsom salt bath with 6 drops of lavender essential oil

Dietary factors to consider

o No sugar of any kind PM
o No refined carbohydrates PM
o Protein with every meal – palm sized
o No caffeine including green tea & black tea PM
o No alcohol
o No snacking after the evening meal
o Have an early dinner – ideally before 7pm

Lifestyle factors to consider

o Ensure adequate exercise throughout the day to clear excess cortisol
o Ensure your sleep environment is quiet, clean and free from electronics
o Ensure your modem is switched off at the wall – you don’t need the messages while you sleep, and your phone alarm will still work
o Go to bed early – it does wonders
o Wear earplugs if you are a light sleeper


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