7 Tips for a Better Sleep

7 Tips for Better Sleep

Do you have trouble falling asleep, and staying asleep? Check out our 7 tips for better sleep below!

1. Consistency is key

To improve your sleep, the first thing you should do is to try to fall asleep at the same time, and wake up at the same time. This allows your body to programme itself to naturally fall asleep and wake up at certain times. So, pay extra attention to going to bed at a certain time, and you will find sleeping suddenly a lot easier!

2. Be Wary of the amount of time required for your body to process caffeine

Even though everyone knows that you shouldn’t drink a strong cup of coffee right before bedtime, what usually catches people off-guard is the time it takes for caffeine to be processed by your body! Caffeine has a half-life of approximately 5 hours, meaning if you were to drink a cup of coffee that has 100mg, five hours later there would still be 50mg of caffeine in your system.


To put this into context: This means that if you were to drink two cups of coffee in the morning at 9AM and two more at 2PM (100mg of caffeine each), come 7PM you would still have 150mg of caffeine in your system, and come midnight you would still have 75mg of caffeine in your body! And does having almost a full cup of coffee at midnight sound like it would do your sleep any good? Of course not!


Therefore, we would greatly recommend you reduce your caffeine intake per day to less than 200mg, and ensure you have had your daily cups of tea or coffee before noon to give your body enough time to process the caffeine.

3. Avoid Alcohol Before Bedtime

It is a well-known fact that alcohol has several negative effects on our body and on our mind, but one way alcohol affects us negatively is by disrupting our sleep. And due to the way alcohol does this, some people might claim that alcohol helps with their sleep!


Studies have shown that while alcohol does help you fall asleep quicker, it disrupts the quality of your sleep and reduces the much needed REM sleep, which is the deepest level of sleep.


And even if you were to ignore the negative effects that alcohol has on you, alcohol is still a diuretic. This means the likelihood of you waking up in the night to go to the toilet after drinking alcohol is significantly increased.


So, to ensure you get a good night’s sleep, stay away from alcohol! You might need a few nights of not drinking to fully feel the benefits of alcohol-free sleep, as it does take a while to process the toxins caused by drinking alcohol.

4. Reduce Your Screen Time

Being glued to your smartphone (or other screens) won’t do you any good during daytime, but it does even more harm to you if you do this right before bedtime. This is mostly due to the blue light emitted by your technology, that is known to suppress the melatonin production (the sleep hormone). So make sure to turn off those screens well in advance before your bedtime!

5. Exercise More

While the list of the benefits of exercising to your mind and body is pretty much endless, the benefits of exercise for your sleep are nothing short of impressive.


Particularly moderate-to-vigorous exercise has been found to reduce the time it takes you to fall asleep, and also the time you spend awake in bed.


One thing to keep in mind though is, that for some people exercising right before bedtime might do more harm than good!

6. Improve Your Sleeping Conditions

While there isn’t a universal single-solution for the perfect conditions in which people get the perfect nights’ sleep… There still are several things you can do to improve the likelihood of you getting a better sleep!


You should ensure that the amount of light is reduced in your bedroom to a minimum, that your bedroom is clean of clutter and has relaxing décor (that you can complement with relaxing scents like lavender), and that the temperature is on the cooler side (16-18°C ideally).

7. Complement Your Sleep Routine

Finally, you should consider some of the following affordable ways of improving your sleep!


  • Eye masks – In case you are unable to reduce the amount of light in your bedroom sufficiently, eye-masks are a great way to block out the nuisance light that you might be disturbed by in the middle of the night.
  • Ear plugs – Ear plugs are the perfect cheap way to block out those unwanted sounds to increase the chance of not having your sleep interrupted.
  • Weighted blankets – Some studies suggest that people suffering from sleep disorders such as insomnia might benefit from the use of weighted blankets.
  • CBD - The potential benefits of CBD may aid with your ability to relax and unwind in the evenings. Our CBD Oils are the perfect way to ingest CBD, to see whether you could support your lifestyle with a bit of extra help!
  • Other Supplements – While no pill or tincture can replace a balanced diet combined with a healthy amount of exercise and a healthy lifestyle; there are several vitamins, minerals and extracts that benefit to a good nights’ sleep. Our Sleep Tincture for example is specifically formulated to support a deeper & unbroken sleep – why not give it a go?
Sleep Night Time Tincture

Sleep Night Time Tincture

Our extremely popular Sleep Tincture has been developed to promote a deeper and unbroken sleep naturally. Rich in sleep-supporting ingredients such as Magnesium, B6 and Zinc, Green Stem Sleep Tincture will help you experience deeper sleep, so you can wake more refreshed and ready for the day!


How to use: Place 1-2 pipettes of Sleep Tincture under your tongue, and hold for 1-2 minutes, and then swallow the remaining oil with a glass of water. Take approximately one hour before bedtime for best results.