Dawn Bradley

Transform your life by prioritising sleep

In the health and wellness field of science it’s known that prioritising sleep is the most important thing you can do to maintain or improve your mental and physical health. Here are some simple steps to guide you:

    1. Expose yourself to natural light as soon as you can after waking – to reset your circadian rhythm.
    2. Only drink caffeine in the morning. Avoid after lunch time.
    3. Know that exercising close to bed time can increase your heart rate and keep you wired.
    4. Stop looking at your phone screen at least an hour before going to bed.
    5. Avoid TV and reading anything that’s stimulating in any way 1 hour before going to bed.
    6. Don’t eat anything 2 to 3 hours before going to bed. This includes drinking alcohol or milky drinks. Avoid anything other than water or herbal tea.
    7. Alcohol will always disrupt your sleep, so avoid it completely if you’re not getting quality sleep.
    8. If your mind is active and you struggle to fall asleep, reflect on your day and think about 3 things you are grateful for. Some people find it helpful to write it down, others can think about it while laying in bed. Place one hand on your heart and one hand on your stomach to connect with the positive feelings that arise.
    9. Guided meditations, white or grey noise, gentle music, breathwork (4-7-8) can also help you to fall asleep. Find which works best for you.
    10. Going to bed and getting up at the same time every day of the week will help to get your sleeping body clock into a regular routine.