Ensure an Optimal Sleep Environment

  • Cool room 18-19C and warm feet
  • Dark – black out curtains, no blue lights, eye mask if needed
  • Quiet – as quiet as possible or white noise
  • Bedroom is only for sleep…and sex!


  • Choose a consistent wake time every day, regardless of what time you went to bed to help maintain regular circadian rhythm
  • Expose yourself to sunlight, daylight or a light therapy lamp first thing in the morning for 20min

Things to avoid:

  • Caffeine 12 hours before bed or completely if needed
  • Alcohol in the evening or at least 3 hours before bed
  • Work or problem solving 2 hours before bed
  • Screens (phone, laptop, TV) 1 hour before bed

Exercise regularly

  • At least 20min daily, 4-5 hours before bed
  • Allow time to wind down before bed
  • Mindfulness meditation (The Ana/ Calm/Headspace App), box breathing, reading a book

A light snack may help

  • Avoid heavy meals before bed but a light snack can be helpful
  • Try: nut/seed butter, brown rice crackers and hummus, pistachios (contain melatonin) or coconut/greek yogurt and pumpkin seeds
  • These contain protein and tryptophan which may help keep you asleep

Limit fluids in the evening

  • Drink your water earlier in the day to avoid frequent urination at night

Don’t worry or plan in bed

  • If your mind is racing about events from the day or planning for tomorrow, get out of bed and go to another room, try writing things down to get them out of your head and go back to bed when sleepy

Other Tips To Help You Get To Sleep

  • Relaxation – progressive muscle relaxation, box breathing
  • Herbal teas like chamomile or lemon balm (steep for 10min)
  • Weighted blanket
  • Lavender essential oil – 1 drop on pillow or in diffuser

These tips are from our guru for all things sleep at Flourish, Dr. Melissa Descoteaux!

Want to learn more about how you can up-level your sleep? 

Book a Free 1:1 Discovery call now!

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In Flourishing Foundations our Health Expert team go in depth on optimizing sleep for endless energy!

Always good vibes,

Dr. Ais


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