
Johnny Roberts
20 way's to get a better sleep and feel re-energised

Get more 'morning sun' - Waking up and going straight outside to absorb the sunlight has been proven to reset your circadian rhythm
Get as much full body sun in the day where you can
Reduce ALL lighting at night
Don't eat at least 3/4 hour before bed
Keep yourself cool at night
Reduce your nervous system activity - limit the amount of caffeinated drinks you consume throughout the day and also limit strenuous physical activity close to bedtime
Stop working an hour before bed and let your central nervous system relax
Make sure you are getting a balanced diet during the day
Try some meditation
Get into a good routine of waking up and going to bed at the same time everyday
Use a good and comfortable mattress
Make sure you are in complete darkness when you go to bed so that your body can produce as much of the hormone 'Melatonin' as possible
Supplementing with Magnesium before bedtime has been shown in studies to improve sleep quality
Supplementing with 'L-theanine' before bedtime improves your body's ability to produce a hormone called 'GABA' - This hormone is responsible for relaxing and calming the central nervous system
Using Aromatherapy to help you sleep can be quite effective - one essential oil that has been shown to be very effective at relaxing the body is 'Lavender'
If you are able to grab a massage just before bed this can be very helpful
Have a hot bath before bedtime
The herb 'Passion flower' has been shown to be effective and soothing your nervous system via the GABA pathway
Camomile tea has been shown in studies to be effective at inducing feelings of calm before bed - this is mainly due to it also increasing levels of GABA within your body
Be outside as much as possible in the day in order to obtain enough bright light