My top ten tips for a good nights sleep By Penny Demetriou

My top ten tips for a better nights sleep

I LOVE sleep! Yes, there I’ve said it. I love nothing more than jumping into bed of an evening and knowing that I’ve got some solid hours of rest and restoration ahead of me.

We all know that the quality of our sleep influences almost every aspect of our lives, from the way we look, to the way we feel! However, so many of us have difficulty sleeping or falling asleep these days, and a good nights sleep isn’t as simple as just getting in to bed early!

I truly believe that in order to get a good nights sleep, we need to create healthy habits and evening rituals that help our bodies and our minds to calm down and prepare for a restorative sleep. So here are my top tips for a better nights sleep.

1. Limit caffeine after midday

I am not concerned with having a morning coffee, but I do think that having caffeine of an afternoon and closer to bed can impair the quality of sleep for many people. Ask yourself, does it take you a long time to un-wind and fall asleep each night? Chances are caffeine is still pulsing through your body. Experiment for 1 week, having a herbal tea or water after 3pm and see if it makes a difference.

2. Eat dinner as early as you can

As often as you can, eat dinner early. Eating late at night means that your body is working overtime to digest your food when it should be focused on helping you sleep.

Think about the last time you went out for a late dinner? Did you have trouble falling asleep? or have a restless night tossing and turning? Your digestive system has to work incredibly hard to digest the foods we eat so allowing 2-3 hours for your food to fully digest before going to bed might be the secret to a more restful nights sleep.

3. Turn off your electronics

For at least an hour before you go to bed, turn off all electronics. Give your brain (and your eyes) a break from staring at that screen! Trust me, you will fall asleep much easier!

4. Consciously sip a CAMOMILE or peppermint tea

An hour or so before bed, make yourself a herbal tea. This ritual will not only help your digestion, but will start to calm down your nervous system preparing your body for rest.

5. Soak in an epsom salts bath

When you have the time, soak in an epsom salts bath. The magnesium from the epsom salts are quickly absorbed into your skin and helps to sooth and relax tired and sore muscles.

6. Write out or share your daily gratitudes

Think about three things that you are grateful for, share these with your kids or your partner. My husband and I do this every night and it always puts a smile on my face before bed.

7. Place your legs up the wall for 10 minutes

Lying on your back with your legs up the wall is a hugely restorative pose for your body.

8. Meditate or deep belly breathe

I’ll often do this one whilst I’ve got my legs up the wall! Deep breathing or a simple 10 minute meditation is incredibly calming and helps relax the mind and body in preparation for sleep.

9. Have some magnesium

I take bioceuticals Ultra Muscleze to aid relaxation for my muscles and body.

10. Write out your to-do list for the next day

My final tip is to write down everything that’s racing through your mind. Don’t turn off the lights and then lay there with your mind racing. Write it down!

I hope these tips help you to have a restful, restorative nights sleep. If I haven’t mentioned one of your top tips, please share it in the comments below.

As a health and wellbeing coach Penny works with busy time-poor working women who are struggling to maintain a healthy lifestyle.

Through her work, Penny helps women make simple choices around healthy food, providing ‘fuss-free’ recipes, wellness tips and simple everyday practices; to increase their energy, lower their stress levels and fall in love with real food so they lead healthier, happier lives.

If you’re ready to start living a healthier and happier life, contact Penny through the contact page for your free 30-minute consultation.

  • A Nourishing Space Christmas

    The festive season for me is all about celebration! Coming together with family and friends, sharing gifts and enjoying lots of delicious food. Over the years my sisters and I have always planned our Christmas menu with a great deal of care. Trawling through cookbooks…

  • 10 fuss-free ways to practice Self-Care
    10 FUSS-FREE WAYS TO PRACTICE SELF CARE

    We all know how the story goes, you’re working full-time and overwhelmed with work. Your calendar is packed with meetings, catch ups and overdue tasks. You’ve committed yourself to three after work activities (that probably could have waited until next year) and so to make room for…

  • Five easy ways to boost your health this winter

    With the cooler weather well and truly here in the Southern Hemisphere, today I’m sharing my top five easy ways to boost your health this winter and keep your immune system strong.  Get your FREE 5 Day Healthy Meal Plan today!+ Fuss Free Recipes + Easy To…

2 Comments
  • Hayley // Searching for Something

    April 29, 2015 at 7:53 am Reply

    These are such great tips Penny, thank you for sharing. I did a legs up the wall stint this morning just after waking up, but I love doing it at the end of the day to, it’s so relaxing and a great little time to double up and meditate. Love the new website, congratulations! xx

    • Penny Demetriou

      April 29, 2015 at 9:38 pm Reply

      Thank you so much Hayley. Yes legs up the wall is my go-to at the end of the day! I am still practicing discipline around switching off at night….you know how hard it can be. But I honestly have such a better sleep when I do. Hope you are well gorgeous xx

Post a Comment

Sign up today for yourFREE 5 Day Healthy Meal Plan.

You have Successfully Subscribed!