9 Tips for A Better Night Sleep

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Whether you are suffering from an anxious mind, the side-effects of prescription meds or a chronic condition (such as IBD or arthritis) good sleep can often be hard to achieve!It can often seem like your mind is racing and the harder you try, the more difficult nodding off seems to be. Since sleep is such a common problem, today I’m sharing my top ten tips for a perfect night sleep.


1. Use a nighttime spray. Many people favour lavender sprays but I prefer to use my Magnesium night spray before my head hits the pillow. Magnesium can help with everything from anxiety to joint pain- and deficiency is more common than you think. I go into detail about Magnesium on my top supplements for gut health post but Magnesium can help relax your mind and any muscle spasms before you nod off.

2. Get Appy. There are many apps designed to help with the art of relaxing. I use the Calm app. Simply select your favourite relaxing sound, chose a guided meditation and then pop your earphones in! There’s also special meditation programme designed for improving sleep.

3. Track your sleep. If you are feeling tired after a good night sleep, it might be worth considering the quality of your sleep. I use my IFit Watch (full post coming soon) to measure my sleep activity: it tells you the ratio of light to deep sleep and how many times you wake up during the night!



This app is really helpful at getting to the bottom of your sleep problem. I always make sure I get my 8 hours but when I started tracking it; I couldn’t believe how many times I was waking up in the middle of the night!

4.Soak in the bath. Baths are proven to relax you- throw in some Epsom Salts to ease joint pain and help with relaxation.

5.Go Herbal. Chamomile Tea can be a great replacement for coffee and tea. It helps you unwind before bed without any caffeine!

6. Light a Candle before bed. Lighting a candle before bed helps wind the body down; since you’re not being kept awake by bright light. Another tip is to change your phone settings to a dimmer light to replicate this tip.

7. Get everything off your chest. Keep a journal next to your bed to help record your thoughts- if your mind is racing then keeping a note of your feelings can really help! It may also be worth jotting down any recurring dreams to get to the bottom of your emotions.

8.Eat protein-rich foods to help your body release sleep-inducing hormones. Think good quality chicken and turkey. Omega rich foods (such as fish) may also help with joint pains and brain activity.

9. Exercise. If a run around the block is off the cards, try gentle yoga stretches (Youtube has some great tutorials for relaxation yoga)


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  1. May 16, 2016 / 1:22 pm

    I’ve been using a few of these as well as some more tips which I blogged about a few months ago and it’s really done a big difference to my sleep. I never tried to use an app though, so that’s something I’m going to look into, thank you.

    – Elodie x


  2. May 16, 2016 / 4:15 pm

    I need to move where I clearly my mobile as I always end up spending way to long on my mobile before bed. x

  3. May 16, 2016 / 7:19 pm

    I agree having a soak in the bath with Epsom Salts ( I have a kilo lol) does help relax the muscles although I still can’t sleep. I find it hard to switch off!

  4. May 16, 2016 / 7:26 pm

    Your tips are really helpful and I think I need to follow some of them as I often get disturbed slepp.

  5. May 16, 2016 / 8:48 pm

    I had never heard of a night time spray but it totally makes sense I may need to give it a go x

  6. May 16, 2016 / 8:58 pm

    I love using sleep apps, the ones that simulate the rain to drown out background noise, I’m really sensitive to outside noise!

    Corinne x

  7. May 16, 2016 / 9:38 pm

    I miss having a bath to soak in, a walking in shower is all I got but thanks for the other tips

  8. May 16, 2016 / 11:51 pm

    This is awesome advice. I should try the journal idea. That might help put my mind at ease.

  9. May 17, 2016 / 10:26 am

    Ha, unless this app could make my baby sleep it won’t be much help to me… my husband. however, could REALLy use this as his sleep patterns are awful – fab post thank you!

  10. Hannah
    May 17, 2016 / 12:41 pm

    I definitely needed this advice! I really struggle to get a good nights sleep x

  11. May 17, 2016 / 2:59 pm

    I find sleep sprays work, as does having a soak and if I am struggling to sleep, then I read until I am tired x

  12. May 17, 2016 / 9:18 pm

    Could not have been a more perfect time for me to read this post. I’m sat here yawning and wondering whether I’ll get a good nights sleep as the last few nights have been rough. I definitely need to invest in a sleep spray and I’ve downloaded a sleep tracking app to try as well

  13. Sharon Leighton
    May 17, 2016 / 10:45 pm

    And don’t play Candy Crush!

  14. May 18, 2016 / 8:20 pm

    I have a sleep spray that I use and it really does help, I also try to have relaxing baths before bed and switch off from all technology for a bit before I settle for the night xx

  15. May 20, 2016 / 2:57 pm

    I already knew a lot of this, but there were definitely a few things you included in this list that I’ll have to try. Especially the lavender/magnesium spray. I have no idea what magnesium would smell like, but I know lavender smells amazing! Thanks so much for sharing this list! I guess I don’t have any excuses for not getting a good night’s sleep now! 🙂

  16. June 9, 2016 / 2:16 pm

    These are pretty useful tips! I’m going to save this in my archives haha! Love it.

  17. Lora
    June 28, 2016 / 5:35 pm

    great , thanks for sharing

  18. August 25, 2016 / 7:50 am

    I love this, I’ve been sleeping terribly recently! I always keep a notebook by the bed, its surprising how much just writing things down can be calming.


  19. August 2, 2017 / 2:12 am

    I definitely am going to try out these tricks and see if it makes a difference

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