Top 10 Tips to a great night’s sleep

We all know we need a good night’s sleep to perform optimally at work, in sports and in our relationships. Preferably 8 hours a night. Why? Sleep is the body’s time to repair it’s internal organs and tissues. Make new skin cells and allow our brain time to process and make sense of the days events.

In our busy modern lives where deadlines loom and mobile phones are always on, sleep deprivation has become the norm. To almost epic proportions.

So how exactly do we achieve a good night’s rest?

Here is my top ten tips to help you sleep better:

1. Wind down before bed. An hour before you intend to go to bed start winding down.

2. Switch off your mobile phone, computer, tablet, emails and Facebook page.

3. Turn off the television.

4. Have a bath.

5. Read a book unrelated to your work.

6. Meditate. Find a quiet place, sit down comfortably and meditate. Focus on your breath. Take equal in and out breaths. Try a light meditation- image breathing in beautiful white light. And exhaling darkness.

7. Do Yoga. Join a Hatha Yoga class with a teacher you like. Find a class that spends the first 5-10 minuets of class doing pranayama- yoga breathing exercises. I love pranayama and always teach it in my Yoga classes all styles from Dynamic Hatha to Gentle Yoga at all levels. All my clients tell me they sleep well after their yoga class.

8. Learn to let go. Life’s too short to hold grudges. And most people appreciate it if you give them a second chance.

9. Avoid caffeine and chocolate. Cutting these stimulates out all together will help regulate your sleep and help you drop off to a deeper, more relaxing slumber.

10. Try not to eat a heavy meal too close to bed time. Give your body a chance to digest before you hit the hay. That way your body can properly rest while asleep and not on digest your meal.

Remember practice makes perfect! Follow the 10 simple steps outlined above and get into a healthy wind down routine before bedtime. And stick to it.

I hope these tips help you rest well, sleep deeply and perform better.

Amanda Frost
Yoga and Pilates Teacher
Exercise, Yoga and Health Blogger

About Amanda

Yoga & Pilates Hampshire was Founded in 2016 by Amanda Frost, we believe in living a life full of joy, gratitude, and free of judgement. We are based in Kingsley, Hampshire close to the towns of Bordon, Alton and Farnham.

Our goal is to provide high quality and affordable Pilates & Yoga Courses in the East Hampshire area. For anyone needing an hour of body weight exercise and relaxation. By coming together to do regular flowing Yoga and Pilates sessions and practice breathing deeply.

If it’s improved health, weight loss, flexibility, strength or relaxation is your goal you have come to the right place.

After leaving the corporate world working as the on site Pilates & Yoga Instructor for blue chip companies Google, AOL and Time Warner and in several health clubs across London. Amanda moved to Hampshire to become a mum and set up her own Yoga & Pilates business. She has trained weekend warriors to triathletes since graduating from her teacher training in 2003 (over 15 years ago).

Amanda is a certified and insured Hatha Yoga Teacher (Yoga Alliance RYT 200 hrs), Vinyasa Yoga Teacher (YMCA Fit), Pilates Matwork Instructor (Future Fit Training), a member of the register of exercise professionals (REPs) and certified by the Yoga Alliance.
Pre and post natal exercise (Future Fit Training). Nutrition (City & Guilds) and MAT Specialist (Muscle Activation Technique).

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8 Reviews/Comments on "Top 10 Tips to a great night’s sleep"

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Thank you for this nice article!
I guess, switch off the mobile phone, tablet, emails etc. is the hardest from the list. I try to meditate before the bed, but sometimes I can’t concentrate at all… Hope your tips will help.


Agree with you, Sophie. I am a web-developer at UK Edu Birdie service and it is very hard for me to stay offline and do not think about job all the time. Usually, I try to have a walk before the sleep or read a book (not connected with the job). It helps me to relax and get sleep better.

SoCo Yoga

Great tips will have to give these a try


A motivating discussion is definitely worth comment. I do believe that you should write more on this issue, it might not be a taboo subject but generally people don’t talk about these topics. To the next! Kind regards!!

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