Today I will provide a few tips that has helped myself and my clients have a better nights sleep on a consistent basis. I think we have all experienced times where we struggled to sleep and the knock on effect the next day can have a negative effect on your day.

Lack of sleep can effect a persons overall health ( physical and mental ). It can also stop people reaching their body composition goals ( fat loss / muscle gain etc ) due to negative nutrition choices plus lack of training performance due to lack of energy.

Enough of the chat lets get straight into some tips to help you get a better nights sleep.

In no particular order –

1 – Create a sleep routine. Rise at the same time and go to bed at the same time each day.

2– Make sure your bedroom is at a comfortable temperature.

3– Remove caffeine late in the day. Caffeine close to bedtime will disrupt your sleep pattern.

4 – Remove any trigger foods late in the day.

5– Remove any blue light exposure roughly 30-60 mins before bedtime. ( I pads , phones . tv etc )

6– Try not to exercise close to bedtime.

7– Do some light stretching close to bedtime as this will help you unwind.

8– Do  a brain dump. What’s a brain dump ? Its when you write down any tasks or things that is on your mind that may keep you awake at night. I find this really helps me get a good nights sleep.

9– Don’t go to bed hungry. Aim to consume a light meal of protein and some slow releasing carbs.

10– Turn of the tv , your favourite tv show can wait.

11– Reduce stress

12– Be active throughout the day.

Hope these tips help you on the way to a good nights sleep.

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