Pledge to #sleephappy: Sleeping Royalty

Sleeping Royalty, here are your personalized #sleephappy tips from Dr. Meadows:

Take the Pledge to #sleephappy by incorporating some of the tips below into your bedtime ritual.


1. Being hungry at night can disturb your sleep. If you do feel peckish before bed eat a small healthy and calming snack such as a banana, muesli or natural yoghurt.

2. Exercising late in the evening can disturb the quality of your night time sleep. Aim to always exercise during the day or early evening.

Evening Wind-down

3. To maximise your wind down routine before bed, take a moment to be mindful. For a few minutes, sit in a chair, close your eyes and focus your awareness on the movement of your breath. If your mind wanders off onto a thought, gently acknowledge it and let it go by returning your attention back onto your breath. 

4. Keeping regular bedtime is fantastic for promoting great sleep, however this does not mean never going out or staying up late. For a truly flexible relationship with your sleep, aim to go to bed at roughly the same time most nights, whilst also making time to go out and enjoy your life.

Bedroom Environment

5. We spend a third of our lives lying on our beds and so it helps to take care of them. Your body weight presses down on the mattress causing it to become lumpy and bumpy over time. To extend the longevity and ultimately the comfort of your mattress and the quality of your sleep aim to turn it with the seasons.

6. Sleep is primarily regulated by the rise and fall of the sun. The light sensitive cells in your eyes inform your brain of the time of day and therefore when to sleep. Aim to get out into natural light every day to strengthen your night time sleep.
7. Scent can have a calming powerful impact on the senses, helping to transform our mood and so fragrance can play a role in creating a relaxing bedtime environment.


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8. Power napping can be an excellent way to recharge your batteries and maintain high daytime performance. Aim to sleep for 20 minutes max and always during the body’s natural sleepy phase between 1pm and 3pm.

9. Falling to sleep is characterised by being in a state of quiet wakefulness. You can cultivate this state by choosing to gently scan your body from head to toe. Aim to explore every aspect of your physical being moment by moment, noticing everything from muscle twitches to the beat of your heart.

Mind and Mood

10. A happy and content brain is a sleepy brain. This means that using your valuable energy to live a rich and meaningful life every day actually promotes great sleep every night. Aim to perform one small act of value every day such as going for a walk, meeting with a friend or telling someone you love them.

11. If you wake in the night it’s easy to start running through what you've done that day or what you have on tomorrow. Either way the key is not to get rid of it or indulge it, but instead just watch it. Aim to watch your thoughts come in and out of your mind and understand that because you can look at them; you are not your thoughts.
Febreze recommends

You already have a great bedtime routine, but research shows a pleasing scent can help you unwind even further.  Try infusing the air with the New Febreze Sleep Serenity Warm Milk and Honey fragrance and doze off on a peaceful cloud of soothing scent.
Take the Pledge to #sleephappy

A few simple changes to your sleep habits, such as using scent as part of your bedtime routine, can make a huge difference to the quality of your sleep and therefore your mood and alertness the next day.

So whether you’re Sleeping Royalty, a Walking Zombie or a Suffering Insomniac, try putting your sleep tips into practice today and start reclaiming the five hours and 26 minutes the average Brit spends struggling to get to sleep each week.

Share with your friends and encourage them to take the Pledge to #sleephappy today!

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thankyou great advice

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thanks :) will help

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I don't have any problems to sleep easy life,holiday offen

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Thank you for the tips. I have just purchased a blackout blind and have decluttered, Streetlights are out at midnight so just need the traffic to stop - getting there !

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I found that most of my true answers were in more than one category but I have tried to be as honest as possible. Thanks for the tips I will definitely be taking them on board - hope they work.

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