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10 Tips to Sleep Better

Here are some tips to help improve your sleep this World Sleep Day:

  1. Get a healthy bedtime routine. Try to get up and go to bed at the same time every day (yes, even on weekends)
  2. Try to avoid electronic screens like mobiles, tablets, and computers for at least 30 to 60 minutes before going to bed. Blue light stimulates your brain and makes you feel more alert.
  3. It’s all about the environment! Keep your room dark, cool, and quiet, as this will help promote sleep. You can also play ambient sounds or white noise if that helps you sleep better.
  4. Instead, try reading, listening to relaxing music, or a podcast to help you relax and unwind. 
  5. Start journalling before bed. Write down everything you are worried or concerned about, or make a to-do list for tomorrow. Organising and structuring your thoughts might calm you down and in return, you might sleep better. 
  6. Don’t force your body to sleep – if you can’t sleep or don’t fall asleep within the first 20 minutes, try reading or listening to quiet music and try again when you are tired.
  7. Exercise can make you feel physically tired and release stress, resulting in better sleep. 
  8. Avoid drinking caffeine and eating large meals before bedtime, as this can cause problems.
  9. Limit daytime naps to no more than one hour, and don’t nap too late. 
  10. You could also take the IPS Sleep, a sleep-promoting agent, 30-60 minutes before bedtime.