1. Regular exercise
Physical activity during the day will help you to expend excess energy so you won’t be feeling restless in bed at night.2. Limit the consumption of caffeine and alcohol prior to bed
If you’re having a coffee or wine at night and wondering why you’re experiencing sleep disturbances, then try only drinking coffee early in the day and limit the alcohol to a single after-work drink rather than pre-bed beverage.3. Try not to watch TV in your bedroom or do work too late at night
The extra stimulus of images on the TV can affect your ability to relax and fall asleep and If you’re doing work right before bed, you’re not giving yourself enough time to switch off from the workday stresses, bringing them right into bed with you.4. Have a bedtime routine
Get your body and mind into the habit of knowing when it’s sleep time. Do some reading (nothing too heavy or challenging), take a bath, drink a green tea or listen to some quiet music to relax before sleep each night and you’ll notice the difference as your body adjusts to the newly formed routine.5. Avoid naps during the day
If you’re napping throughout the day, then chances are you’ll not feel as tired or need as much during the night, resulting in tiredness the next day – if you’re struggling with your sleep at night, avoid naps at all costs.6. Don’t take your worries to bed
If you’ve got things on your mind, try to talk them over with someone during the day, call a friend in the evening to debrief, try journaling or meditate, to avoid stewing on your concerns or worries in bed.7. Ensure you have a healthy diet
A healthy diet will help with your digestion so you’ll have a better night’s sleep and avoid restlessness due to gut disturbances.8. Create a relaxing sleep environment
Have lamps on in the room, lovely cushions and a nicely made bed to hop into. Make the room a tidy, stylish oasis away from the rest of the house where you can relax and drift into a deep, replenishing sleep.9. Use lighting to help manage your circadian rhythm
Open up your blinds to let the light in when you first wake up, spend some time outdoors during the day and limit the use of bright lighting (including from your phone!) in the evening.10. Get up earlier
Getting up earlier in the morning helps to use your energy up earlier, so you’ll naturally want to go to sleep earlier at night.Set yourself the goal of going one whole week doing all ten tips! You will be surprised at how well you’ll sleep and how much better you’ll feel as a result. Our Master Trainer Program™  covers all the practical elements of a fitness education program as well as covering other important topics such as the health benefits of getting enough good quality sleep at night too. If fitness and health is your passion, why not make it a career? Enquire here.
