9 tips for a great nights kip

by Oct 20, 2017Blog, Healthy Lifestyle, Nutrition

By Dan Marriott

When it comes to sleep, there are many factors that can affect us from getting a decent kip each night. Irregular sleeping patterns, stress, having children and demanding jobs can all play a part.

Spence has previously written a corker of a blog on this topic. Haven’t read it yet? Click the link below.


In addition to Spencer’s blog, i’m going to give you 9 tips that you can take away and implement, tonight, to help you get a good sleep.

  1. Be regular with your sleeping patterns. Makes sense right? If you can get in the routine of going to bed at roughly the same time, the body will get used to it. Depending if you like to stay up late or go to bed early, usually between 22:30 and 06:30 is a good ball park to go to bed and wake up.
  2. Shoot for between 7 and 9 hours of sleep each night. Too little and you haven’t given your body enough chance to rest and recover. Too much sleep and you’ll find yourself groggy and taking longer to get going in the mornings. Find your sweet spot.
  3. TURN OFF YOUR PHONES! Either that, or, our phones now have the feature to change the light on them, from blue to red, it’s the blue light that stimulates the brain. Same with the TV, try to stop watching the TV a half hour before going to bed. We ideally want to ‘numb’ the brain before going to sleep.
  4. Make sure the room is dark and a little chilly before going to bed.
  5. Go to bed earlier and read a book, this will help you unwind and prepare the body for sleep. Unless it’s a scary book, then you may be up with nightmares!
  6. Coffee can take up to 7 hours to leave the system, so try and have your last brew by 3pm, to ensure it leaves the body before you go to bed.                                                                                         
  7. Manage the stressors that you CAN control. If you can’t then, try not to worry about them, too much.
  8. Have a carb heavy meal in your last meal of the day, or a couple of hours before bed. Carbs release serotonin and then melatonin which help you sleep.
  9. Supplement magnesium, in addition to a well balanced diet, also check Spencer’s blog for foods that contain magnesium. Magnesium can help us get to sleep, supplement Awesome Supplements Daily Dose. Daily Dose contains Magnesium (and a bunch of other stuff) which helps sleep. Spence also recommends Phil Richards Magnesium Relax.

Start implementing this tonight and let me know how you get on.

If you’ve found this blog useful, don’t be selfish and share with someone you know who may also benefit from these tips.

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