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

Amanda Frost
I Provide live interactive classes and on demand services via the internet for HEALTH SEEKERS who what to GET BACK TO WELLNESS.

As a HEALTH SEEKER myself, I understand that you value safe educational exercise as a key part of your life journey and that is why all my classes focus on POSTURE, MOBILITY, STRENGTH AND BREATH.

Before setting up Yoga & Pilates Live and moving to the countryside to become a mum of two. I run a successful corporate Yoga & Pilates company for major businesses including Google, AOL, Time Warner and for several health clubs across London.

I started my formal fitness education in 2003 and combined that with my ballet dance background to help many HEALTH SEEKERS over the years. I have focused and developed my exercise education in Yoga and Pilates because these disciplines lend them self perfectly to a wellness first approach.

I am fully certified and insured to teach Hatha Yoga, Vinyasa Yoga, Flow Yoga and a variety of Pilates Matwork. As a member of the register of exercise professionals and Yoga Alliance I am held accountable to keep my education current.

I have also studied anatomy, bio mechanics and Muscle Activation Techniques and regularly drawn of these training's to make sure my classes are safe and effective.

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9 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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Amanda Frost

Thanks everyone for your feedback. I am glad you enjoyed my Top 10 Tips blog. Find more blogs on my website also online Yoga & Pilates classes to help you relax befor bed. And stay safe during the current COVID-19 pandemic.
Stay safe and well everyone.
Amanda 🙏🏻🧘‍♀️

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