How to Improve Your Sleep

Struggling to sleep? Still feeling tired even after getting more than enough beauty sleep? Sleep plays a crucial role in your recovery. The occasional night of poor sleep won't cause any harm, but a pattern of late nights or poor-quality sleep can significantly affect your energy levels. We'll explore the best ways to get the most out of your zzz's!

Signs you're sleeping poorly

Having a bad night's sleep now and then is completely normal; it happens to the best of us. But if you're noticing your energy levels are low even when you sleep for a long time, it might be the quality of your sleep that needs improving. If you often find it takes more than 45 minutes to fall asleep, you wake up one or more times and struggle to get back to sleep, or you wake up early in the morning without feeling refreshed, these could be signs that your sleep quality isn't at its best.

Causes of poor sleep

Many factors can affect your sleep. The most common reason for disturbed beauty sleep is stress. When you're exposed to prolonged stress, your body shifts into a state of alertness, which affects the nervous system and makes it difficult to wind down. This can also lead to shallow sleep, preventing you from reaching the deep REM stage. Other culprits behind poor sleep include noise in the bedroom, such as snoring or passing traffic, and consuming caffeine in the afternoon and evening.

7 steps to better sleep

So, what can you do to achieve that truly restful sleep? We've gathered our 7 best tips to help you optimise your zzz's and wake up feeling refreshed and energised every day!

1. Reduce stress. Easier said than done, we know. But by managing the stress in your life, your sleep will naturally improve.

2. Exercise regularly. Being active doesn't have to mean spending hours at the gym. Simply trying to incorporate more movement into your daily routine, like a walk during your lunch break, can make a difference.

3. Wind down before bed. As bedtime approaches, it's not the best time to run a marathon or deep-clean the house. Instead, focus on relaxing activities like reading a good book or listening to your favourite podcast.

4. Set the mood with lighting! Avoid bright lights and excessive lighting in the evening. Instead, switch on a few cosy lamps. A high cosy-factor equals good sleep.

5. Avoid caffeine late in the day. A big fan of that afternoon coffee? It might be time to consider swapping it for another beverage. Alternatively, switch to decaf!

6. Keep the bedroom for sleeping. Working from bed might sound appealing, but to help your body associate the bed with sleep, it's best to reserve it for just that. Try to avoid working or studying in your bed or even in the bedroom.

7. Take a supplement for sleep. There's nothing wrong with needing a little help to wind down. Try adding a supplement like magnesium or ashwagandha. For a great pre-bedtime combination, try our Bedtime, filled with GABA, Magnesium, and Lemon Balm to support a good night's sleep!