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A good nights kip is essential if you want to be able to wake up feeling refreshed, rejuvenated and ready to hit the ground running, but frequently for one reason or another we all wake up feeling anything but refreshed!

The following tips will help you to make sure you are firing on all cylinders when you wake up in the morning.


Making sure you get enough exercise each day promotes a healthy night’s sleep, so including a little regular exercise in your daily routine makes a whole lot of sense on every level.


Alcohol and caffeine can wreak havoc with sleep patterns – some people are more sensitive than others. Try reducing one or both and see what difference it makes to the quality of your kip!

We all know that we should eat a healthy diet, but did you know that eating excessive amounts of rich food could also affect the quality of your sleep?


Establishing your own bedtime ritual can help your mind to relax and settle, ready for a deep sleep. Try reading, bathing or meditating last thing and avoid screen time late at nightif you are having trouble sleeping.

It is not always easy to stick to routines, but it is surprising how quickly your body clock can settle into a comfortable routine if you are able to be disciplined!


Stress is probably the number one contender for interfering with sleep, as it tends to prevent the brain switching off when your head hits the pillow. Make a list of the things in your life that are making you feel most anxious and eliminate as many of these worries as possible!

Obviously some of the things that are worrying you will be out of your control, but you may find that by tackling tasks you have been putting off and becoming more organised, you can manage to get on top of your stress and improve your sleep.


Maintain a cool but comfortable temperature in your bedroom and you will sleep more peacefully. Being too hot in bed can make you restless and some people are more prone to having bad dreams when they are too hot in bed.


Is your room dark when you go to sleep? Streetlights, daylight or light from appliances in the bedroom may be interfering with your sleep. Investing in a black out blind or simply unplugging appliances rather than leaving them on standby 24/7 may unlock the door to the deep sleep your body needs!


As well as getting the temperature right, a comfortable mattress, pillows, and good quality bedding are crucial. An inferior quality mattress can lead to difficulty sleeping and will do your neck and back no favours at all in the end. If you know yours are way past their sell by date, do yourself a favour and replace them ASAP!


The importance of a good night’s sleep cannot be underestimated and the health of your body and mind depend on it. Sometimes it is a matter of trial and error, but persevere and do your best to give yourself the best possible chance of filling your beauty sleep quota!