5 Easy Steps To A Better Sleep

5 Easy Steps to Better Sleep


We all want to sleep well.

When you are well-rested, you can tackle almost anything that life throws at you. Sleeping well boosts energy levels, immunity, mood, physical and mental agility and a good night’s sleep aids our decision-making and reduces stress levels.

By contrast, regularly sleeping poorly and long-term insomnia can play havoc with our physical and mental health.

If you regularly sleep poorly, it might be time to reassess your routine just before bedtime, and make a few key changes that will help send you peacefully into the land of nod.

Here are 5 easy steps for a better night’s sleep:

  1. Avoid stimulants: smoking, caffeine and alcohol are all stimulants and should be avoided or reduced to improve your sleep. Avoid consuming any caffeine after 3pm.


  1. Relax your body: have a warm (but not too hot) bath with soothing oils like lavender or chamomile. Have a warm milky drink before bed. My favourite is “golden milk” which is warm milk (dairy, soya, coconut or oat milk is fine) with a spoonful of honey and spoonful of turmeric, cinnamon and ginger before bed. It is nourishing and calming and loaded with health benefits. Read more and get a recipe here.



  1. Relax your mind: Stay away from screens a whole hour before bed. Don’t look at your phone! Read a book instead or listen to relaxing music or a calming podcast as you prepare for bed. You can download soothing nature sounds or meditations (like this one from Audible) to listen to as you prepare to sleep. These are excellent for people who find it hard to switch off their racing minds to allow sleep to come.


  1. Get really comfy: A bed and bedroom that is not too hot or too cold, a comfy pillow that supports your head and neck, and a completely dark room all aid a deeper, longer sleep. Take a few minutes to check you are as comfortable as you can be, and make any adjustments to bedding, open or close windows etc before settling down.



  1. Apply Sleep Balm: When you climb into bed, apply Miel Botanicals Sleep Balm to wrists, collarbone and, best of all, to the soles of the feet! The soothing synergistic blend of essential oils such as lavender, marjoram and vetiver are gently absorbed and can really help with the unwinding process.

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