Sunday, 16 October 2016


"Just a sleepy girl with a really busy schedule!"

Getting enough sleep each night is just as important as training hard and eating correctly.  Sleep is so valuable in order to reset and restore your energy levels and so you should be aiming to get around 8-9 hours per night.

For the last few months I've been struggling with tiredness which has really affected my training sessions, my productivity levels and my mood as my energy levels just aren't always there.
Some people fall asleep as soon as their head hits the pillow, whilst others lie there for hours counting sheep.

Having a bedtime routine that you regularly follow can help you prepare for bed to ensure you get a good night's sleep.

1. Have a bubble bath
Having a warm (not hot) bubble bath a couple of hours before bed will help your body relax and you'll begin to wind down.  Although your body temperature will increase, by the time you go to bed it will have cooled down again.

2. Cut out the caffeine
Cut down on caffeine especially in the evening as it's only going to make it harder for you to get to sleep.  Try swapping a cup of tea or coffee for a warm milky drink or camomile tea instead.

3. Create an ambience
Lighting a fragrant candle in your bedroom an hour before going to sleep will help create a relaxing ambience but just remember to blow it out before you go to sleep.  You could also try using The Works Deep Sleep Pillow Spray.  This will slightly fragrance your pillows and help calm you once you've climbed into bed.

3. Switch it off
These days we all seem to be glued to our phones, whether it's to scroll through social media, shop online or read articles.  However, the bright light will signal your brain to stay awake and alert which is the opposite of what you want it to do.  Half an hour before you're about to head to sleep either put your phone on silent or turn it off.  If notification alerts keep going off then it's more likely to break your sleep pattern throughout the night.

5. Time to relax
If you're bad for overthinking and trying to put the world to rights when attempting to fall asleep (guilty) then why not try listening to relaxation music.  It stops your mind from wandering and instead helps you relax and fall asleep quicker.  An app that I've found recently that really works is Sleep Genius.

4. Write it down 
We all live such busy, hectic lives these days and can find it hard to switch off.  If you're stressed or worried about something and it's stopping you from falling asleep or waking you during the night, then try keeping a notebook next to your bed and write it down.  Organising your thoughts like this means they won't play on your mind as much and instead you can tackle the list you've made the next day.

Try not to worry about not being able to get to sleep or waking during the night as this will only make things worse, instead keep a positive mindset.

I hope my suggestions help you get a great night's sleep and you wake up feeling wonderful!



  1. Great tips! I do each and everyone of these :) I see a massive difference since cutting down my caffeine intake.

    Amy |

    1. Thank you :) I think I need to try and cut down my caffeine intake even more.


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