We all know the importance of sleep to our overall emotional and physical health and wellbeing.

Sleep is involved in healing, repair and growth. So it would make sense that the better quality of sleep, the better we are at healing and repairing ourselves, as well as supporting our growth and development.

The first step to improving the quality of your sleep is finding out how much sleep you need. This can vary from person to person, but most healthy adults need at least 8 hours of sleep to function well (although I can appreciate that for many of us with our busy schedules. this may prove as elusive as a 2 month holiday on the island of your dreams!).

Here are some suggestions that may help improve the quality of your sleep.

Set up a sleeping routine by aiming to go to bed at the same time each night when possible. If you wake up naturally without an alarm, chances are you are getting enough sleep. If you need an alarm to get you up each morning then look at going to bed a little earlier.

Sleep Deprivation

Spending long hours in an office environment with artificial lighting can affect your alertness and make you drowsy. If you can walk over to a window regularly, the natural light can help recharge you as will getting up from your chair and moving. Spending more time outside during daylight hours can help. When you are outside, why not take your sun glasses off for a short time occasionally to let the sunlight on to your face?

Cut down on caffeine. Research shows that caffeine can affect sleep up to 10 hours after drinking it. So aim to drink less in the afternoon and evening.

Alcohol may help you fall asleep easier, but it can affect your sleep quality. So avoid the night cap for a better night’s sleep.

Big meals within 2 hours of going to bed can affect your sleep especially if they are spicy.


If you enjoy your coffee, late night tipple and curry then it’s not all bad news!

Here are some additional suggestions.

• A nice warm bath with a hint of Lavender.

Soft relaxing music to help you wind down after a long day.

Relaxing With Music Image

Soft lighting and a good book can help you get ready for a good sleep.

• Some gentle stretching before bed is a great way to relax.

• Practise some relaxation techniques such as lying down with your eyes closed, breathing calmly and deeply into your abdomen or visualise a calm, peaceful place to help you relax deeper. These techniques can also help you get back to sleep if you wake up during the night.

As always, I would love to hear from you to find out what your thoughts are, which of these techniques work for you, and what other effective sleep strategies you have. Please post your comments below.

And if you would like to find out what more I can do to help you using specific techniques in NLP and Time Line Therapy®, click HERE to read more or please call me for a confidential chat on 0412 911 099.