We’ve taken you through a number of physical lifestyle changes to help improve your sleep. But, when all’s said and done, one of the most important changes you can make is taking time to care about yourself.

Your Challenge

Take time out from your busy schedule and give yourself 30 minutes at the end of each day to wind down and prepare your body and brain for sleep. Remember, good sleep replenishes us and restores our mental and physical health, so in order to do it well we need our body to feel relaxed and our brain to be calm.

Things to try!

A before-bed ritual will help your body understand when it’s time for sleep, allowing you to relax and wind down. Stretching should be included in this pre-sleep routine as it helps promote sleep and is often beneficial to those experiencing pain.

  • Progressive relaxation works well for soothing both the body and the mind.
  • Consider taking a course in Mindfulness.
  • Take time out and enjoy a warm bath by candlelight.
  • Read the newspaper or a book (no kindles or e-books allowed!).
  • Remember to laugh – enjoy the company of friends.


Stress and sleep?

  • 65% of the population say that stress affects their sleep. Not taking time out for yourself is one of the main causes.
  • Stressed people suffer from early morning wake ups.
  • Boredom can cause stress and sleep loss, with poor sleepers spending more time sitting around, watching TV and/or not involving themselves in healthy, sleep-friendly activities.
  • Scheduling time to enjoy with friends is key to emotional health.


Here’s the rundown:

Happy people are good sleepers. Schedule time with friends, pursue hobbies and enjoy 30 minutes of wind down each evening. You’ll be setting yourself up for healthy sleeping habits for life.

Do you have any tips to share? Leave a comment below!

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