How To Get A Good Night Sleep

How Important Is Sleep ?

Good quality Sleep is one of the biggest factors for your health and well-being and many top health coaches, say it is often more important than good nutrition and exercise combined for a client, and the lay person also knows this from using common sense. The problem is when your not getting a good night sleep, what are the steps to address this and turn it around. In this blog we will unravel this.

One Of The Biggest Factors

One of the possible biggest factors that disturbs people sleep is, is relationship troubles, those unresolved issues, those heated arguments that make you toss and turn in the middle of the night and those unresolved  emotional thought patterns that have not been healed and  blown away.

The reason we are highlighting this point , is that a lot things are more obvious  when they are written about, and simply by highlighting it can give motivation to helping to resolve those issues.

Their are 2 main levels here, one is ,their is a deep level hormone imbalance that needs addressing and on our Thyroid testing page , we have a solution to that. When the hormones are really out of balance, it is like someone’s stress level is already through the roof and everything is amplified to a negative scenario, this needs address before we give you the simple solutions.

The simple solution could be to learn about the 3 principles or have a coaching session in this. The 3 PS simply helps you to see things going beyond the turmoil mind. To find out more google about The 3 Principles.

On top of that simple things like  a weekly Yoga class or doing something like the Wim Hoff breathing all helps to clear the mind. The key is cultivation, that means not to give up on the first week, and to tune into your motivation which could be to not be the salve to your turmoil mind and flip that around into your goal that you master your mind.

As long as your focusing on solutions, things generally work out.

Mattress Beware

I learnt this lesson the hard way. Don’t buy a new bed and sleep on it straight away. A brand new mattress may sound amazing, yet it is sprayed with a load of harsh fire retardant chemicals and when you first open it from its plastic cover , a lot of these chemical leach out and as you sleep a fall night on it your body will absorb those chemicals , possibly making you feel really rough the next day. The trick is to buy the mattress that has been on display, or if you get a new mattress allow it to air out in a ventilated room for the first week.

Also with a mattress, you spend a good part of your life on it, so our suggestion is have a really super duper comfortable mattress.

Black Out Curtains 

It is highly recommend to have black out curtains in your bedroom. The darker your bedroom the deeper you sleep and the more melatonin your pineal gland produces. Not only does melatonin helps you sleep. Melatonin also plays a role in the body’s antioxidant defences and helps regulate blood pressure, body temperature and cortisol levels, as well as sexual and immune function.

Exercise Timing

Research has shown  exercise in the morning compared to afternoon or evening exercise , increases quality of sleep. So if you can exercise in the morning , this can make another huge difference to you wake sleep cycle.

What Supplements  Can Help ?

I use to recommended supplements like Valerian Root, which can have their place for some people, yet I really believe if you get the basics right, and follow the simple suggestion here it is even better than trying to put a plaster over it.

Find Your Chronotype

Sleeping patterns, behaviours, and characteristics all vary from person to person based on age, activity level and sleeping conditions. These behaviours are classified with “chronotypes,” or the specific circadian rhythms that define individual levels of alertness and activity throughout the day.

“Chrono,” meaning “relates to time,” and “type,” refers to one of four ways that chronotypes are classified: the lion, the dolphin, the wolf, and the bar. Each of these animals corresponds with a certain type of person and their activity levels. Do you need that afternoon nap, or do you power through the day and make it an early night? Are you focused and driven in the early morning, or do you prefer to snooze in your cosy bedding until the afternoon? Knowing your chronotype can not only boost your productivity, but it can also help you better understand your body’s needs.

Instead of fighting your body’s natural rhythm with a sleep schedule that doesn’t work, it’s best to work with your chronotype. Understanding the advantages and disadvantages of a personal chronotype starts with knowing yours.

If you follow this link you can discover your Chronotype 

30 day Caffeine Detox

Some people are more sensitive to caffeine than others, yet with most people to much caffeine can disrupt their sleep. Caffeine maybe great for work and concentration yet it really is not good for deep sleep. The secret is if you have caffeine is to optimise your caffeine intake, so for example enjoy your organic low mould coffee in the morning if that your thing, yet avoid caffeinated drinks and foods from 11 am such as green tea, coffee and  chocolate.

I highly recommended to try a caffeine detox for 30 days, and find out for yourself the true effect of how caffeine is effecting you, caffeine does have this invisible cloak of helping lift peoples mood, and is high in some antioxidants, but this I believe in weighing up the good and bad, be careful with caffeine to much really is not good, especially if you have a fragile nervous system.

Cut Off Point

In the olden days before electricity, our sleep wake cycle was more natural. Now kids and adults a like can get addicted to checking their phones. On average people check their phones once every 12 minutes – that is around  80 times a day. Plus their is more information today at our finger tips than ever before, so peoples brains can be in information overload. This is why it is recommended to have a cut off point from work and screen time. This is because of 2 main factors most screens emit a bright light which is called blue light , this blue light is like a stimulate effect , similar to sun light. The other reason is at the end of the day if you can slow down without to much stimulating information it all helps with the quality of your sleep.

Have A Shower Before You Sleep 

This tip is really awesome , simply have a shower just before you go to sleep. I find their is something about having a shower before I go to sleep that feels like it clears negative energy, and sleep to me is turning into a scared ritual , that I know my thoughts , feelings and energy just before I go to sleep is multiplied, so the clearer I ‘am before I go to sleep the better I wake up. Just try it and find out for yourself…

Reduce EMF’s At Night

In one way we can’t really get away from EMFS from Mobil phone masks, Smart meters Wi-Fi, our phones and many other devices. They all may give a great service with this technology. Yet to much EMF’s can disrupt your sleep.  Their are simple suggestions

  • Leave your phone out of the bedroom
  • Turn of the Wi-Fi hub at night
  • You can paint your bedroom with a EMF protection paint
  • Use a grounding sheet.


Daily Satisfaction

A study by Professor Didon suggests that a gratitude practice can help you sleep. When your mind is consumed by positive thoughts there’s not so much room for negative ones, which tend to keep you awake.

So you can try this out if you like, in the evening before sleep is coming to you , recall 5 things that you are grateful for or went well in this day and the trick is to feel the happiness from them, not just recall them.

And then say to yourself tomorrow morning I’m going to wake up feeling great, or fill in what ever words you like to I’m going to wake up and feel….. ( Fill in the gap)


If your not sleeping well, really take a good look at your life, where you are in life, and how you are with yourself, and use this as the turning point and motivation, as long as you have this your more motivated to take some of the  steps above to unravel this , so you have the most peaceful sleep and wake up refreshed ready for the day.

To your health and happiness

Tony and Alejandra


“The six best doctors anywhere, and no one can deny, are sunshine, water, rest, air, exercise and diet.”


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