Could your sleep routine be better, do you feel awake until the early hours, do you always wake up tired?

A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better and be healthier.

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep. If you want to optimize your health or lose weight, establishing a good sleep routine is one of the most important things you can do.

As someone that had previously struggled with getting a good night sleep for several years, I talk from learned experience on this topic. I have used several tips to drastically improve the amount and quality of sleep I get on a regular basis.

Try the tips below to get a better quality of sleep tonight 😊

1,  Increase bright light exposure during the day.

2, Reduce bright light exposure in the evening, check out the settings on phones/laptops/tablets. Turn blue light filter on.

3, Don’t consume caffeine late in the day, if you like to enjoy hot drinks regularly there are several caffeine-free options available.

4, Reduce irregular or long day time naps.

5, Keep bedtime and wake time consistent, this will keep your body in a good rhythm, you will begin to get tired nearer your normal bedtime.

6, Optimize your bedroom environment.

7, Don’t eat late in the evening.

8, Take a relaxing bath or shower. (before bed).

9, Relax and clear your mind in the evening.

10, Don’t turn the TV on or look at your phone/tablet when you go to bed.

Myself and my fiancée have both used Bimuno a daily prebiotic (available in many high street shops and online) for about 2 years now and we have found it very beneficial and is part of our sleep routine. It is high in fibre and helps your immune system too, it also improves your digestion and can reduce bloating. *Individual results may vary but we have both found it very helpful*

Benefits of getting a good night’s sleep:

1, Reduce stress.

2, Improve memory.

3, Lower blood pressure.

4, Strengthens immune system.

5, Help control your weight.

6, Better mood.

7, Decrease chance of diabetes.

8, Strengthens your heart.