This week has been a shocker for a good nights sleep. Tossing and turning, waking and checking the time, multiple toilet stops and generally taking AGGGEEESSSS to fall asleep. Waking up tired and falling asleep at my desk by the end of the day. But why? The answer is who knows. Everyone is different. Some people can sleep sitting up in chairs, on planes or on a couch within the flick of a switch. Others struggle.

Here are some tips to ensure you are setting yourself up for the best nights sleep and wake up feeling rested and rejuvenated. Tip: its not all about the pre-sleep routine. There are things you can do each morning and during the day that will help you get into a good sleep cycle and stop counting sheep! Leave that up to the shepherds.

Prepping your mind, body and space each day is the best thing you can do to guarantee a good nights rest. There are also some things you can do to maximize your energy throughout the day without sugar and caffeine.



Get your sweat on; mornings are best because you get it over and done with fast and getting up that little bit earlier means you will be tired by the end of the day.

Chose the right breakfast; Make a mental check list – carbs, fats and protein. Does your breakfast contain all three key food groups? If not, change it. Having a large nutritional breakfast will set you up for a productive day of prolonged energy.

How about avocado on toast?? >> RECIPES HERE.

Or oats/porridge?? >> RECIPES HERE

Are you a smoothie gal?? >> RECIPES HERE




Do not sleep during the day; the curse of the 3.30pm nap? Been there before trust me, but try and stay vertical and save sleeping for when the sun goes down. If you have to – stick to a 20 minute power nap post lunch nanna style.

Do not have coffee / caffeine after 2pm; for some this might seem like an impossible task but start slowly and try to avoid that 2pm coffee. Opt for a cuppa or green tea instead!

Avoid the processed sugars; that 3.30pm sugar craving comes around right on cue every day.  Instead of having a kit kat or sugar coke why not opt for a healthy snack packed with protein and essential fats to offer the body sustainable energy to last until dinner. Try one of the snacks below;

Vanilla nut protein balls >> RECIPE HERE

Banana date muffins >> RECIPE HERE

5 of the best grab and go snacks >> RECIPES HERE




Do not exercise JUST before sleep; the three hour window before you sleep should be saved for relaxing and winding down. Any vigorous energy blasting workout just before sleep will make it harder to relax and switch off when you need to.  How about a quick pre sleep stretch? Try this sequence >> HERE


Turn off all electronics 1 hour before bed; or better yet remove ALL technology from your room. You want to associate you bedroom as a place of sleep so if you need to watch tv or be on your laptop – take it to the lounge. That way when you come to bed, your body will know it’s time for sleep.  

Make your room dark, cool and quiet; if you need to set the heater or aircon on for 30 mins before sleep or open the windows – do it. Dim the lights or switch them off. You want your room to be fresh, quiet, cool and dark so your body can switch off too.

Go to bed at the same time every night; your body loves a little routine





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