Health & Well-being

April 16, 2021

The Secret to a Good Night’s Sleep – Set Your Bedtime

By Lisa Jane

It sounds so simple, yet few of us manage to do it.

We push ourselves, get distracted, flop on the lounge and doze for hours – hours that would provide much better and healthier sleep if we were in bed.

The value of a good night’s sleep can not be overstated. A good night’s sleep provides mental and physical respite for mind and body.

And while we all have some inkling that getting enough sleep is good for our health, we tend to brush over just how important it is to regularly get a good night’s sleep.

Here are some physical health benefits of good sleep

  • Boosts your immune system so you get sick less often
  • Helps maintain a healthy weight
  • Lowers your risk of serious health problems, like diabetes and heart disease
  • Reduced stress also has a flow on effect of promoting good health and helping you ward off diseases and infections

And mental health benefits of good sleep -

  • Think more clearly
  • Make better decisions than if you are lacking in sleep
  • Feel more confident, capable and able to cope
  • Be more alert and aware

Have a think about how much better your business, career or life in general would be if you made getting enough sleep a priority!

How much sleep do I need?

Most adults need 7 to 8 hours of good quality sleep EVERY night.

Your body sets your “biological clock” according to the pattern of daylight where you live. This helps you naturally get sleepy at night and stay alert during the day.

If you aren’t finding enough time for proper sleep then start making it a priority in your daily routine. Very few people have the luxury of sleeping in every morning, so the adjustment has to be made at the beginning of your sleep time – at bedtime.

If you regularly get up at 6am then make bedtime at 10pm, if you’re a 5am riser then aim for 9pm bedtime – whatever your routine, ensure bedtime is 8 hours before the alarm goes off in the morning.

If you are having trouble sleeping

If you are having trouble sleeping, you may need to: 

  • Change what you do during the day.
  • Create a comfortable sleep environment.
  • Set a bedtime routine.

Change what you do during the day.

  • Exercise in the morning instead of at night.
  • Have a set time to complete your workday.
  • Have an earlier dinner time.

Create a good sleep environment.

  • Make sure your bedroom is dark. If there are streetlights near your window, try putting up light-blocking curtains.
  • Keep your bedroom quiet.
  • Consider keeping electronic devices – like TVs, computers, and smart phones – out of the bedroom.

Set a bedtime routine.

  • Go to bed at the same time every night.
  • Get the same amount of sleep each night.
  • Avoid eating or talking on the phone in bed.
  • Turn off tech and screens - avoid using smart phones or watching TV at bedtime.
  • Do breathing exercises to help you relax
  • If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading or meditating, until you feel sleepy.

With so many benefits to making sure you regularly get you 7 to 8 hours of sleep, isn’t it time to make a bedtime routine one of your top priorities?


With a little more organisation, and some systems in place, you can claw back the time you need to enable you to get to bed earlier and reap the many benefits of regular good sleep.

Your business is worth it, your life is worth it, your family is worth it …. Most of all – YOU are worth it!

Lisa Jane


I believe in a holistic approach to health and fitness and making small, incremental changes to improve your lifestyle. It isn’t about how you stack up against everyone else, it's about how you feel about yourself! It’s more than your exercise or your food, it is your attitude and your well-being!

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