5 hacks for a better night’s sleep

Forget counting sheep, a restful night is about consistency and calm.  

Do you lie awake staring at the ceiling some nights? Then wake up feeling grumpy and fatigued? You’re not alone. A report found that 60 per cent of Australian adults have trouble falling or staying asleep. The good news is you can learn how to sleep better and you can do it completely naturally.

A quality night’s sleep is essential for your health and wellbeing. Poor quality sleep increases the stress hormone cortisol which can lower your immunity and increase inflammation. It can also slow down your metabolism and make you more susceptible to chronic diseases like type 2 diabetes and heart disease. 

Getting a good night’s sleep might be easier than you think. Here are five hacks to help you drift off with ease and wake feeling refreshed. 

‍

1. Wake up and go to bed at the same time each day. 

I’m all for mixing up your workout routine but when it comes to sleep, keep it consistent. Our bodies have a circadian rhythm which is like an internal clock. A consistent sleep schedule reinforces that rhythm which helps keep our entire system healthy and strong. When you wake up energised, you’re able to tackle the day with positivity. I’m a 5am person but if that’s too early for you, no judgement. 

‍

‍

2. Don’t exercise just before bedtime. 

You might be tempted to save your workout for the end of the day when the kids are asleep and the phone has stopped buzzing. While you get a big thumbs up for committing to an exercise regime, try not to squat, lift, cycle or run within three hours of bedtime. Exercise raises your core body temperature, releases adrenaline and increases your heart rate. This can make it difficult to fall asleep. 

‍

3. Harness your Zen with a wind-down routine. 

A calming bedtime routine tells your body and mind that it’s time to rest. My bedtime routine consists of having a warm shower or bath, following my ASEA skincare regime, writing in my diary, reading a book, and doing some meditation. All these things help prepare me for a restful night. Find three of four things that help empty your busy mind and calm your body then add them to your wind-down routine.

‍

‍

4. Don’t eat any later than 7pm.

Eating close to bedtime can interfere with your sleep quality making you feel groggy in the morning. An early dinner ensures you have enough time to digest your meal before curling up under the covers. I also recommend not eating a huge, carb-heavy dinner at night as this can cause heartburn and indigestion, the enemies of sleep. 

‍

5. Turn your bedroom into a restful sanctuary.

Your bedroom is a space for rest and relaxation, turn it into a sanctuary for just that. As you prepare for bed, dim the lights and use a diffuser to burn your favourite essential oil. Lavender oil is my absolute fave as it helps to naturally relax the body. It also pays to invest in a good quality pillow and mattress as well as soft sheets that beckon you to bed. 

‍

‍

You don’t have to resign yourself to tossing and turning every night. A consistent, calming routine will book your ticket to the land of nod and give you the energy you need to have productive, fulfilling days. 

If you’re interested in discovering more of my daily hacks for optimum health, take my 7-day challenge. Simply download my free ebook and you’ll get a week’s worth of simple hacks to improve your health, wellbeing and confidence.