Strategy Notes/Action
1 Stick to a routine. Go to bed at the same time and wake up at the same time every morning.  


2 Wind down at least 90 minutes before bed. Dim lights, come off phones and laptops.  


3 Drink a night time herbal tea or a fresh glass of water. No caffeine, sugar or alcohol.  


4 Create a night time ritual. Take an Epsom Salt bath or a warm shower. Massage face and hands with a natural moisturiser.  


5 Create a sanctuary in your bedroom. Cosy fresh bedding, soft lighting, diffuse oils or spray your pillow with Sleepy Pillow Mist below.
6 Read a book.  


7 Use a journal to write down any worries or concerns you may have. Brain dump. What are you grateful for and what have you done today that you are proud of?
8 Practice deep breathing. Breathe in through the nose deeply from the belly and out through the mouth 4 to 5 times.  


9 Listen to a meditation app or relaxation script.  


10 Be consistent and keep it up for at least a month to notice positive changes. Be ok with the odd sleepless night.  



Tropic Pillow Mist is a lovely spray you can use at night on your pillow to help you sleep better. It contains essential oils to calm and soothe the mind. The link below will take you to my Tropic web shop. You can set up an account and order a bottle by choosing Sarah Pinckney Colchester in the Ambassador drop down list.


Doterra Serenity essential oil helps to calm the mind and body ready for a restful sleep. Serenity Soft gels are capsules containing the oil that you can take before bed to further aid a good nights sleep. If you would like further information on these please message me for a sample.


Herbal Teas

Top Ten Tips For A Better Night Sleep
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