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So many of us struggle with sleep. Just taking a look at our pre bed routine and how we can improve it could directly have a positive impact on our quality of sleep. Below are 3 of my suggested things to try and implement into your pre bed routine.

Reducing screen time and hour before bed

How many of you are guilty of numbly scrolling through your Instagram feed whilst lying in bed? Yes me too. Or binging on your favourite Netflix series right up to the point of going to sleep. The blue light emitted by your phone screen or TV restrains the production of melatonin. This is the hormone that controls your sleep-wake cycle (aka circadian rhythm). Aim to not use any screens for 60 minutes before you are due to go to sleep. Try swapping the screen for a book. Not only is this going to benefit your sleep but you are able to challenge the brain and up skill your knowledge through reading. Lastly if your job involved a lot of screen time try using a pair of blue light glasses. I got my pair from D. Franklin check them out here.

Use meditation and breath work

Something that some of you may of tried but couldn’t really get to grips with. Like you guys I struggled with this at first. However for the last 3 months I’ve been using the app called Headspace, which is guided me through meditation and breath work and allowing to really get to grips with it. Meditation before bed can help quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting an overall sense of calmness.

Try using CBD Products

Firstly what is it? CBD, short for cannabidiol, is a chemical compound from the Cannabid sativa plant, which is also known as marijuana.

It's a naturally occurring substance that's used in products like oils and edibles to impart a feeling of relaxation and calm. Unlike its cousin, delta-9-tetrahydrocannabinol (THC), which is the major active ingredient in marijuana, CBD is not psychoactive.

How it helps.

The signalling from CBD is thought to influence the activity of various hormones, neurotransmitters, and other cells that affect things like the sleep-wake cycle, emotional regulation, and pain.

Another possible contributor to aiding sleep is a terpene called myrcene, which is found in high CBD strains. Terpenes are aromatic compounds found in plants and fruits and are the basis of aromatherapy. Myrcene has been found to have sedative effects.

Some medical professionals believe that CBD improves rest by reducing anxiety and pain, allowing individuals to relax so their natural mechanisms of sleep can properly function.

Where can you get it from.

I currently use a brand called Pure Sport CBD. now this isn’t a shameless plus or paid post it’s a product that genuinely works for me. Not only do their products really help with my sleep but also helps with pain relief by acting as an anti inflammatory. The added bonus with these guys is that they are stringently drug batch tested so it is safe to use for tested athletes.

Try implementing any or all of these above points to your pre bed routine and see if you are able to increase the quality of your sleep.

Help and Advice

If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching please drop me an email on to find out more information on how we can help you. Just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively go to this link to set up a consultation call.

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