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Say Goodbye to Sleepless Nights: Tips for a Restful Slumber

Jun 28, 2023

Do you struggle to get a good night's sleep?

The frustration and exhaustion that come with restless nights can have a huge impact on your well-being. But fear not! In this blog, we'll delve into the common sleep disruptors and I'll share practical tips to help you achieve the restful sleep you deserve.

How does it impact you?
Lack of quality sleep leaves you feeling sluggish, drained, and irritable throughout the day. It dampens your motivation to exercise, disrupts your eating patterns, and can even contribute to anxiety and stress. Prioritising quality sleep is crucial for your overall well-being - it forms the foundation of the healthy, balanced lifestyle we crave!

What disturbs your sleep?
We know that hormonal changes during perimenopause and menopause have a big effect, but lifestyle stress and micro stressors, anxiety, low mood play a big part too.  Lifestyle factors such as screen time in the evening, caffeine, sugary foods or alcohol in the evening and a lack of routine timings for sleep and waking also really interfere with your sleep. By recognizing these disruptors, you can take targeted steps toward improving your sleep quality.

Practical Tips for Better Sleep:

  1. Dim the Lights: Create a calming atmosphere by dimming the lights after 7pm. Harsh lighting can disrupt your body's natural sleep cycle, so opt for softer, soothing lighting in the evenings.

  2. Reset Your Circadian Rhythm: Spend just five minutes outside in the morning to reset your body's internal clock. Exposure to natural light early in the day can help rebalance your circadian rhythm and enhance sleep quality.

  3. Move Your Body: Add some regular physical activity, even if it's a brief walk or gentle exercise, into your daily routine. Just 5-10 minutes of movement each day can equal better rest.

  4. Embrace Relaxation Techniques: Discover relaxation techniques that work for you. Deep breathing exercises, indulging in a soothing bath, listening to calming music, or utilising scents like lavender can help relax your mind and body, setting the stage for a more restful sleep.

  5. Watch Your Evening Eating Habits: Avoid heavy meals, especially those high in sugar, close to bedtime. If you can, curb the post 7pm snacks (or 2 hrs before your bedtime) to allow your body time to digest before sleep.

And finally, the one thing that draws me in and keeps me from sleep more than anything phone, and the late night doom's a tough one to break, but if you want some better zzz's, set yourself a timer for when you need to stop looking at the darn thing!!! 

Prioritising quality sleep and putting one or more of these these practical tips will transform your sleep experience and improve your overall well-being. Remember, it's not just about the quantity of sleep but the quality that counts. So, create a sleep-friendly environment and find bedtime routine that support relaxation and rejuvenation.

And mark your calendar for our upcoming Relaxation Evening this Sunday 2nd July 7pm, where we'll delve deeper into super-sleep optimization and give you some additional tools to achieve a peaceful night's rest.

Book here to join us for a rejuvenating evening of relaxation and self-care (a goody bag and good night sleep included!)

This event is in person, but I offer loads of online help too.  Jump over to my Facebook group to stay up to date, get offers and all the latest tips!  Here's the link

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