The First Step to Enhancing Sleep

If I had a dollar for how many times I have said this, I would be counting pennies for days (and probably living with a beachfront view in Lagos, Portugal). But in all seriousness, the first thing to do to improve your sleep?

Have a relaxing evening routine!

The Routine:

  1. Switch off shower - 60 minutes prior to your ideal sleep time, have a lukewarm shower, and switch off from stimulation such as work, noise, and social media.

  2. Take a Sleep Supplement. I recommend this one by Swisse.

  3. Do something relaxing for 30 minutes (!!!). Meditation, listening to zen music while deep breathing, reading a book, chatting to your partner / housemates / family / cat, listening to a podcast with a phone which has Night Mode switched on (it’s in settings for any Apple user), or my favourite, to visualise my goals. Want to watch TV? Go for it - just use these glasses if you do otherwise you’re still stimulated via the blue light!

  4. For the last 10 minutes, go to bed, start deep breathing, turn on a meditation track (Headspace is my preferred app especially for beginners) and put an eye-mask over your eyes. For those who struggle to meditate, just do deep breathing and listen to a preferred relaxation soundtrack. Personally, I love Indian Flute Music I find on YouTube.

The Why:

It sounds so basic, yet so many of us are engaged in highly stimulatory activities just before we jump into bed - working on our laptops; watching TV (without blue light blocking sunglasses, probably); out for dinner and drinks. Then we jump into bed and expect our brains to just switch off, as if you were flicking a switch? Nuh-uh. It doesn’t work like that.

See, in order to progress to quality, deep restorative sleep, as well as stay there (aka no waking up at 3am) we need to prepare ourselves - that means, Unwind Your Mind.

Biologically, this is moving from brainwaves of alpha and beta; experienced when we are alert, onto a slower brain wave pattern characterised by theta; witnessed during meditation and overall drowsiness. By doing so, we allow ourselves to easily progress into the quality sleep - because just after theta, comes delta (waves), and if our brains exhibits this during the night, we wake with that ‘best sleep of my life’ feeling.

So; how do we ensure it? Have a routine which physiologically and physiologically relaxes the body, and do it - each night. Each of these steps is a gentle signal to the body that you’re ready for sleep, which doesn’t just help you initially; it also helps you sleep through the night, aka not wake up several times with 10,000 thoughts in your mind.

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and nutritional changes you can make to improve your sleep tonight, and energy levels tomorrow. Or, email me at to find out more about my program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.