Sleep Better

How to get a better night's sleep

If you sleep badly, watch this 5 minute YouTube video by watchwellcast. A good night's sleep on a regular basis is vital for your physical and mental health. You'll reap multiple benefits from better sleep, so read this page carefully and start putting the tips into action.

If you suffer from insomnia, here's a relaxation technique you can try tonight, it might just get you off to sleep. If it doesn't, you'll have fun trying and become more relaxed for sure:

Close your eyes, breathe deeply, relax, and visualise your favourite holiday. Visualise it in detail, use all your senses. Re-live that vacation in your mind.
Next - think of your favourite film, and re-play it in your mind, try to recall the exact dialogue in your favourite scenes. Experience the film as vividly as you can.
Next - think about the most amazing people you've met in your life, and re-live the encounter. What did they say to you? How did it make you feel? Experience it all over again in your mind.

Before long, you should be fast asleep. Let me know if it works for you.

Some more tried and tested sleep tips:

The ability to sleep well on a regular basis is worth a lot . You have more energy, you think more clearly, you make the right decisions. You're healthier, happier, and your whole quality of life is enhanced.

One of my personal training clients, a very busy lawyer in central London, said when he first came to me, "I feel tired all the time, and can't seem to muster up the energy for exercise". My response was to help him come up with a strategy to help him improve the quality of his sleep.

Action plan for better sleep:

  1. Never eat a heavy meal just before bed, and don't drink more than 3 units of alcohol in the evening.

  2. Instead of drinking coffee or ordinary tea, try drinking mint tea or other herbal teas instead. Caffeine is a stimulant, and sabotages good sleep. Warm milk is also a great sleep inducer.

  3. Keep your bedroom  clean, uncluttered, well ventilated, and dark. Give your bedroom a deep-clean (including under the bed, where an incredible amount of dust can accumulate, including dust-mites). T o minimise the volume of dust mites and dust in your bed, vacuum your mattress and pillows once a month. You'll be surprised how much dust comes out of your mattress and pillows. And wash your duvet cover, sheets and pillow cases once a week.

  4. Rather than worrying about issues when you've closed your eyes to go to sleep, think about the best times you've had in your life, and the best times you dream about for the future. Before long, you'll fall asleep.

  5. If you have a persistent problem running through your head that's keeping you awake, get out of bed, grab a piece of paper and summarise the problem in no more than 3 sentences.  Below that, write down the ideal outcome. Then go back to bed, ask your subconscious for solutions, and sleep on it.

  6. Invest in a good mattress, and turn it every few months. Replace your mattress every 3 years. Similarly, buy some new pillows, and change these once a year. Dust mites love pillows. This fact alone should encourage you to replace your pillows annually! You can buy pillows nowadays which can be washed in the washing machine.

  7. Have a relaxing hot bubble bath before bed, and practice deep breathing while you're in the bath.

  8. Take regular exercise. It's a great way to release pent-up frustrations and stress, and it leaves you pleasantly exhausted and relaxed (both physically and mentally) in a way that's very conducive to a good night's sleep.

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