A One-off restless, cant get to sleep at night, isn’t that much of problem. Sure, we may feel a little irritable the next day, but its only one night.

Unfortunately, many of us toss and turn regularly, struggling to get to sleep and missing out on good quality sleep.

Research shows that poor sleep has immediate negative effects on our hormones, brain function and mood. I can certainly vouch for that. Having been through the menopause and having an 8-year-old in tow has not always ensured that I receive a good nights sleep. Isn’t it funny, we don’t really think about our sleep, until it becomes disturbed, then it’s all we can think about.

But all is not lost, you have more control over your sleep than you know. These simple tips will help you sleep better and be ready to take on your day.


The Right Setting

If you’re having trouble nodding off, one of the first things to check is your Bedroom. Is it too hot, is it too light? too noisy? The perfect temperature for sleep is much cooler than you think -60/68 degrees. You should try to keep that temperature to ensure the body doesn’t overheat.

And try to avoid harsh lights which can trigger the mind to become active. Where possible soften the lights, dim them or turn them off.



Try To Go To Sleep And Wake Up At Consistent Times

Your body’s rhythm functions are mostly set on a loop, aligning with the sun rising and the sun setting.

Being consistent with your sleep times can really help to aid sleep quality. Irregular sleep patterns can alter that natural rhythm which signals your body to sleep and to wake up

If possible try to wake up and go to bed at a similar time each day.


Turn Off That Blue Light

Those blue transmissions are not conducive to a good night’s sleep. The blue light tricks your body into thinking its daytime. At least an hour before bedtime turn off your phone, your tablet, any alarm clocks with a digital display.

If you really can’t do without your tablet, try downloading an App. There are some great ones on the market. These can block the blue light or at least inhibit it significantly. These apps are available for both Android and iphones.


The Smell Of Rest

Certain smells can have a direct impact on our mood – Geranium, Lavender and Jasmine are wonderfully, naturally calming to the senses.

When used at bedtime, Pillow Sprays are infused with these same calming properties which can help the mind to switch off from the day’s events.


Cup Of Sleep

Tea is one of the most popular drinks here in the UK, but unfortunately, it’s not the best beverage to have if you want a good night’s sleep. The popular cuppa contains high levels of  caffeine which can interfere with our sleep patterns, keeping us awake and stimulating our nervous system.

Herbal teas, which are naturally caffeine-free, are a safer option. They can help to calm the mind and promote sleep. Look for ingredients such as chamomile, lavender, and valerian which are known for their calming properties.



About Niki Wibrow

Niki is a Health, Fitness, Lifestyle Influencer specialising in helping ladies post 40. In addition to founding the award-winning 404040 Plan, Niki has become a well recognised face within the fitness, wellness industries. She is a regular contributor to many TV and radio shows, and has worked with major brands such as Netflix, Matalan, Fabletics And This Works.

For more health, wellness and workout tips you can follow Niki here.





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