We’ve spent the last couple of years exclaiming quite proudly, our ability to function with a lack of sleep, copious gym work outs, dancing all nighters and lack of perceived need for quality shut eye… now we are less than proudly displaying it under our eyes, in our skin, with our mood and in our bodies. If sleeplessness is catching up on you, or your body is just telling you it’s time to take it easy then here are our top tips for a good night, sans partying.

1. Say ‘no’ more often

It’s coming up to one of the busiest seasons in our year and it is in most people’s heart to want to say yes to everything and everyone to please them. Working all day combined with late nights make us look and feel older than we should and cause cellular damage that can take a lot of repair. It is important for you to prioritise and be aware that you don’t have to say yes to everything. Learn to say no thanks, run yourself a bath, light your favourite candle, and take a break this coming weekend.

2. Drink more tea

Herbal teas at night do wonders for hydration and for calming the body. Replace your afternoons coffee with a herbal tea and notice the differences in your slumber patterns quickly. A more restorative and repairing night, and a good way to encourage healthy detoxing. 

3. Avoid alcohol

Some people find that alcohol makes them sleepy and helps that initial stage of falling asleep, but what it also does it disrupt our stage four REM sleep. This is the most healing and repairing stage of our sleep cycle. If you’re waking up tired and not all that replenished then avoiding alcohol is a very good idea. 

4. Magnesium and B vitamins

Both are required for quality sleep and repair, but with caffeine, stress and exercise we deplete these crucial vitamins and this mineral. Fresh green leafy vegetables, nuts, seeds, nutritional yeast, legumes and peppers are good sources, but a great quality supplement from your nutritionist or naturopath is also a great idea. 

Being awake during the day and asleep at night sounds logical but many of us don’t follow this simple rule. Melatonin is what helps us sleep and it is destroyed by light, and so having phones on in bed, bright lights in the bedroom, sleeping in too late and going to bed well after we should all upset this cycle of melatonin production when required. Get back to basics by setting your alarm, getting up early and getting outside, and getting your bedtime routine in order. 

So there you have it, just by making a few slight adjustments to your current habits, you too could sleep as much as our mate Duke up top here. Take the time to give it a go, there's 40 winks out there with your name on it!