22 Apr 2020

Hello gorgeous human!

Happy… whatever day it is. I truly feel that each day that passes makes us realise that time is just some strange illusion. All the days are blending, week days are now weekends, weekends are now next week. How strange! One thing I did want to talk to you about though, is tips to get better sleep. I also recommend having a look at the three things I do every morning as this will help you with any feelings of anxiety + help you with getting more shut eye at night.

With so much change in our lives right now, your sleep habits might have gone out the window. You might be finding yourself going to bed at erratic hours, staying up and watching Netflix or watching news, or laying in bed sleepless due to anxiety. These changes in your routine can have profound effects on your mental and physical health.

Research has shown that getting a lack of sleep can increase your risk for obesity, disease, allergies and asthma. The Center for Diseases Control and Prevention recommend that adults over the age of 18 need at least 7 hours of sleep per night.




Sleep is important as it signals to your body to release hormones that assist with:

  • managing your hunger levels; preventing you from having cravings such as sugar to fuel your body
  • improving your immune system; helping to keep you free of sickness
  • decreasing the risk for negative health conditions; those of which can have adverse affects on your body and mind


If you answer yes to any of the below then the chances of you getting enough quality, REM sleep, is likely low. This can affect everything from your work, fitness goals, to increased cortisol levels in your body which make it harder to lose weight.

  1. Have you had any cravings over the past week?
  2. Do you check your phone or computer within 30 minutes of going to bed?
  3. Do you need caffeine to feel ready for the day?
  4. Do you have a hard time falling asleep or staying asleep?
  5. Do you ever get anxiety?
  6. Do you hit a 3pm slump and crave sugar?


I’ve also added another blog post that shares some supplements that I recommend you take to get better sleep. I highly recommend reading that in addition to this as I’m sharing additional tips. Click here to read it, trust me, you’ll want to!

Now without further ado, here are my tips to get better sleep!





Eat at least two hours before bed. This gives your body a chance to focus on repair and restoration, rather than digesting.

Eat nutrient dense foods. These will help you to have more energy throughout the day without crashes, requiring caffeine.

Put your phone away 30 minutes before bed. The blue light on your screen can impede with REM sleep, signalling to your brain to stay alert.

Reduce your caffeine intake. Opt to have coffee until midday then swap over to green tea which has has reduced levels of caffeine.

Cut down on your social media time. While not a direct correlation to sleep, being online too much can promote feelings of insecurity and cause overthinking late at night.

I hope that this blog post helped you and just remember, right now we are all going through a very bizarre time in life. I truly recommend to focus on yourself and do the self work. This can mean being consistent and focusing on your sleep to finally getting your health in a place you’re happy with by changing up your food + fitness. Whatever it is that you need to do, just remember this: after this all ends, you will either be glad you did the self work, or sad that you didn’t utilize this time at home before going back to the scramble of life as we know it.

I’d love to know any tips you swear by for better sleep. Drop a comment below!


Tons of love,


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