5 easy steps to improving your sleep!

We all love our sleep very much! Unfortunately, sometimes we don’t get enough. This can cause a whole host of problems such as weight gain, mood changes, memory issues, trouble thinking and concentration, and weakened immunity.

Here are 5 tips on how you can improve your sleep!

Step 1: Know your Bedtime and Stick to One Sleep Schedule.

Having a regular sleep rhythm will allow your biological clock to be in sync, therefore allowing all of your other bodily functions to go smoother, including sleep.


Step 2: Eliminate All Caffeine Starting at 2 PM.

I know this may come as a bit of a shock, especially because of how much we all love coffee! However, caffeine is a stimulant and has a “half-life” of about 8 hours, which means that it’s level is reduced but still somewhat effective in your system after this time. This will prevent you from falling asleep & sleeping deeply.


Step 3: No Alcohol Within 3 Hours of Bedtime.

Alcohol affects your sleep in a number of negative ways. It prevents you from reaching the deep stages of sleep, dehydrates you and usually awakens you in the middle of the night (usually to go to the toilet).


Step 4: Stop Exercising 4 Hours Before Bed.

Exercise is great for your body, but not so good for your sleep if undertaken too close to bedtime. Exercise increases your heart rate, core body temperature and also sends stimulating hormones all around the body, such as cortisol and adrenaline.  

Step 5: Give the sun a “High-5” every morning!

Did you know that just 15 minutes of sunshine every morning helps to regulate the production of the sleep hormone, melatonin. Your internal body clock (circadian rhythm) functions best when you are exposed to a regular pattern of light & dark.