If you find yourself yawning your way through the week – chances are you could be experiencing sleep issues. According to NHS guidelines, most adults need between 6 and 9 hours of sleep every night, and too much variation in your bedtime routine can lead to too little sleep.

However, between hectic jobs, family commitments and active social lives it’s becoming increasingly difficult to de-stress, unwind and get our full 6 to 9 hours every night. 

All those sleepless nights have an impact on your appetite and mood. More worryingly, profuse sleep deprivation has also been linked to serious medical conditions including obesity, heart disease and diabetes. 

The good news? If the tiredness you are experiencing is sleep related, there are lots of things you can do to improve your sleep. 

So take a seat, relax, unwind and read on. 

1. Maintain a regular sleep schedule 

It may seem like simple advice, but one of the best ways to get a good night’s sleep and wake up on-time is to establish a regular sleep schedule.  So try to set a realistic bedtime that works for you and that you can stick to. It’ll help programme your brain and internal body clock to boost your alertness and make mornings much easier.

2. Avoid that afternoon cappuccino or latte. 

First off, it's important to remember that everyone metabolises caffeine differently, so not everyone is going to respond to it in the same way.

But what we do know is that, no matter who you are, caffeine can elevate your levels of cortisol, aka the stress hormone. So avoid drinking coffee four to six hours before bedtime. 

3. Establish a Nighttime ritual.

Rituals can go a long way in promoting rest and relaxation. So start implementing nighttime habits that encourage self-reflection and peace of mind.  Taking a warm shower or bath before bedtime is a chance to reflect and wash all the stress from the day down the drain.

Or consider adding a warm and cosy mug of bedtime tea with RECLINE.  Infused with magnesium and natural botanicals such as calming lavender, chai, chamomile and cacao - to benefit body and mind and promote inner calm.