Not catching enough Zzz’s throughout your night? Sleep has a profound effect on our wellbeing and it’s important we take our sleep seriously. Here are some tips to ensure you maximise your time in bed. (Sleeping, that is!)

1. Drink Tea: Herbal tea can help you relax before bedtime.

2. Read a Book: Meander your way through a favourite book to help power down from a hectic day.

3. Put away the iPad: The blue light from tech devices tricks your mind into thinking it’s daytime, so turn off gadgets 30 minutes before you need to go to sleep.

4. Have a Snack: Honey, nuts, and dairy all have something in common: they contain compounds that induce sleep.

5. Stretch it out: Stretching relieves aches, but it can also calm you and prep you for sleep.

6. Meditate: Clearing your mind allows you to drift off to sleep.

7. Hide the light: Electronics, alarm clocks, street lamps – all of these can prevent deep sleep. Cover up anything that’s contributing to light pollution.

8. Take a warm shower: A warm bath or shower can soothe muscles; it’s also great if you’re suffering from a cold or allergies.

9. Exercise: Expend your energy for the day with exercise, and you’ll be ready to drift off to sleep as soon as you hit the hay.

10. Eat and early dinner: Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

11. Soothe with smell: Lavender and tea tree oil are soothing scents; add a few drops of these essential oils to your sheets.

12. De-stress: Worrying keeps you up; learn to take time out to de-stress – both during the day and before bed – to clear your mind.

13. Put away the wine: Nightcaps equal restless sleep.

14. Find the right temperature: The best temperature for helping you get proper sleep is between 18 and 22 degrees.

15. Do yoga: Besides the stress-releasing stretch, yoga helps relax the mind.

16. Don’t nap: Restless sleep makes you want to nap during the day, but it may be just what’s keeping you from much-needed rest.

17. Get a new mattress: If you’re waking up with aches and pains, then your mattress may be the thing that’s keeping you from much-needed rest.

18. Stop your afternoon coffee break: Caffeine affects people differently, but if tossing and turning correlates to your afternoon coffee run, now’s the time to stop.

19. Try a natural remedy: Many people swear by the supplements melatonin and valerian for helping you get to sleep naturally.

20. Have a routine: Taking time to wind down in the night can help you prep your body and mind for a good night’s sleep. Pick a few items from this list to make a pre-bedtime ritual.


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