22/05/2026
7 TIPS FOR A GREAT NIGHT'S SLEEP 💤
1. Eat dinner no later than 3 hours before bed - otherwise, your body is busy digesting food instead of winding down for sleep.
2. Raising your core body temperature 90 minutes to 2 hours before bed can set your internal thermostat at the optimum temperature for a sound slumber.
Taking a hot bath or a sauna session will help you to fall asleep easily.
3. Make sure your bedroom is dark and cool for a comfortable sleep.
A light room won't allow your body to produce melatonin to fall asleep easily, and overheating in bed will cause you to wake up.
4. Breathwork exercises can help us fall asleep more easily.
Try 4-7-8 breathing, where you breathe in slowly for 4 counts, hold the breath for 7 counts, and exhale for 8 counts.
If this is too difficult, just extend the exhalation by a few counts from the inhalation (so 3 counts in, 6 counts out).
This has a very calming & sedating effect on the nervous system.
5. Do any cardio or vigorous exercise earlier in the day, not in the evening. Intense exercise produces adrenalin which stimulates us, instead of calming us.
6. There are various herbs and nutrients that can help promote a restful sleep.
These include Ashwagandha, Passionflower, Hops, Lavender, Lemon balm, Valerian, Saffron, Magnesium glycinate, Tryptophan or Melatonin.
Herbs can be taken in tea or tincture form.
7. Clear the mind of any clutter before bed.
If you have a busy mind or a list of things to do the next day, write them down or journal.
Switch off the 'chatter' by reading a book, listening to an audio book, some relaxing music, or a guided sleep meditation (yoga nidra).
These are all more effective than counting sheep! 🐑🐑🐑🐑🐑🐑🐑
Night night...😴💤
