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Many people find that drifting off for a restful night’s sleep can be a pivotal contributor to waking up feeling refreshed and ready to embrace the new day’s challenges. It’s no wonder, according to the National Heart, Lung and Blood Institute, the importance of sleep extends far beyond merely feeling great when the alarm clock rings. The institute explains that getting enough sleep is essential for brain function, which can improve learning ability, mood and overall wellbeing. The same piece also suggests that sleep plays an essential role in physical health because, amongst a plethora of body healing benefits, sleep is involved in repairing the heart and blood vessels. In considering these elements found by the study, long-term sleep deficiency is associated with an increased risk of heart and kidney disease, high blood pressure and diabetes.

Despite such research, a report by The Sleep Council reveals that having trouble sleeping could be affecting a considerable number of adults across the UK. Are the anxieties of daily life distracting you when it comes to resting your head at night? Below we’ve brought together some advice to encourage more and better-quality sleep.

Please be aware this is simply a guide. If sleeping problems persist, it is recommended you speak to your GP or a health professional.

koala bear sleeping in tree

Establish a Routine

According to the NHS, establishing regular sleeping hours and coordinating the body’s internal clock are both valuable ways to assist falling asleep. Select a time to fall asleep and to wake up and try and keep to around half an hour of them and try to keep this up at the weekends to help beat Monday blues.

Ditch These Habits

It is possible that your lifestyle can have a big impact on your quality of sleep. However, if some habits are removed just a few hours before bedtime, some people will begin to see a difference, according to The Sleep Council. These include:
· Avoid drinking alcohol or caffeine
· Avoid nicotine
· Switch of mobile phones, tablets and other electronic devices – try reading a book or doing something creative

Create a Peaceful Environment

Certain individuals find that having the right bedroom environment can have a positive influence on sleep. Make sure the colour tones of your bedroom are soothing and relaxing. For example, soft, muted or warm colours such as duck egg, caramel and forest green.

woman lying on bed reading a book


Studies have shown that regular exercise can significantly improve the severity of insomnia in sufferers and help people to fall asleep faster, according to the National Sleep Foundation. Theories in this study suggest that this is down to the observed reduction exercise has on anxiety and depressive symptoms, a common link with insomnia.


Certain individuals find that as little as 10 minutes of meditation before bed can help them to drift off. Meditation focuses on breathing and being present, which explains why certain individuals may experience feeling calmer after.

Natural Remedies

Before contemporary medicine, people turned to nature for its perceived healing powers. Their belief was that herbal remedies are a pleasant aid to sleep. Chamomile, lavender and valerian root are a few common examples. It is thought that these plants can reduce anxiety and depression symptoms associated with sleeplessness and have been used for centuries in traditional medicine. Healthline summarises several studies on these, suggesting there may be some scientific value in these ancient remedies. It reports that many of the participants found sleeping easier.

purple lavender on brown wood table


For those becoming wary of sleep, why not give podcasts a go? With an array of choices from nature sounds to guided meditation, certain individuals turn to podcasts to switch off and nod off. If you would like to know more about sleep podcasts, take a look at our journal article about them.

If you are looking to extend your knowledge of mindfulness, meditation and self-awareness, consider Balance Holidays as your guide to physical, mental and spiritual wellbeing. Our retreats, held in exclusive luxury locations, focus on a variety of dynamics from cooking to creativity. Our forest bathing retreats are a fantastic way to experience a deep connection with nature. Please browse our website for our complete list of retreats.