Tips for Promoting Good Sleep Quality

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Samantha Hardwick

Sleep is an essential part of our daily lives, allowing our bodies and minds to rest and recharge.  The quality of our sleep can vary, depending on several factors, including our sleep habits, routine, circadian rhythm, and stress levels.  In this blog we will explore some essential sleep habits that can help improve the quality of our sleep.

Poor sleep is a prevalent problem in the UK with many people struggling to get enough restful sleep.  According to a survey conducted by the Sleep Council in 2021, over 40% of UK adults reported that they suffer from poor sleep.  They also found that women were more likely than men to experience poor sleep, with 47% of women reporting sleep problems compared to 35% of men.

Another study conducted by the Royal Society for Public Heath found that poor sleep is prevalent among young adults with 70% of 18-24 years old reporting that they felt tired most of the time. It also found that poor sleep was linked to several health problems including poor mental health, obesity, and diabetes.

Poor sleep can have a significant impact on our health and well-being leading to problems such as irritability, poor concentration, and low mood.  Long-term sleep problems can also increase the risk of developing health problems such as obesity diabetes and heart disease.

So, let’s explore some ways to improve the quality of our sleep.


One of the useful sleep habits is having a consistent sleep routine.  Going to bed and waking up at the same time every day can help regulate our circadian rhythm (our natural 24-hour internal clock that regulates sleep-wake cycle and other physiological and behavioural processes in the body), making it easier to fall asleep and wake up naturally.  We should aim to get to bed by 10.00 p.m. and wake up between 6.00 – 7.00 a.m. This routine can help us establish a healthy sleep-wake cycle and improve our overall sleep quality.


Stress can significantly impact our sleep quality, making it difficult to fall asleep or stay asleep.  Relaxation techniques such as meditation and reading can also be helpful in promoting good sleep quality.  Taking some time to relax before bed can help our bodies and mind unwind, making it easier to fall asleep.  Meditation can help reduce stress and anxiety, promoting a sense of calm and relaxation – you can find some short meditations here  Reading a book or a magazine can also help shift our mind away from daily stressors allowing us to relax and fall asleep more easily.  I love reading but do have to be strict with myself otherwise I could read all night!

If you are struggling to clear your mind of racing thoughts, Emotional Freedom Technique (EFT) can be a helpful tool.  EFT involves tapping on specific points on the body while focussing on a specific thought or feeling.  This can help to release emotional blockages and promote a sense of calm and relaxation.

If you are interested in trying EFT, you can find a tapping script on my YouTube channel that will guide you through the process  By incorporating EFT into your bedtime routine, you may find it easier to let go of the day and quieten your mind before sleep.  With consistent practice, EFT can become a valuable tool in promoting restful and rejuvenating sleep.  If I do wake in the night I will tap on my fingers to help me go back to sleep.


We all know that it can be challenging to keep phones out of the bedroom, especially when we use them as alarm clocks or to listen to meditations. However, it is important to recognise that having digital devices in our sleeping space can be detrimental to our sleep quality.  These devices emit blue light which can interfere with our circadian rhythm, making it harder to fall asleep and stay asleep.

Creating a safe sleep space is crucial for promoting good sleep quality.  To do this, we should strive to keep our bedrooms free from digital devices like laptops, tablets, and smartphones.  Instead, why not get a traditional alarm clock or go back to using your iPod to help relax and drift off to sleep.  I use a Lumie Bodyclock which has a sunrise and sunset setting.

Additionally, try to avoid using your bedroom for work or other activities that can interfere with your sleep.  By creating a space that is dedicated solely to sleep and relaxation we can help our minds associate our bedroom with restful sleep and not stressful work or other activities.

Incorporating healthy sleep habits like a consistent sleep routine, relaxation techniques like EFT, meditation and reading, regulating our circadian rhythm, managing stress levels and keeping sleep a safe space can help promote better quality sleep and wake up feeling refreshed and energised.

Would love to know if you have a bedtime routine, let me know in the comments and if you want to know more about EFT or Meditation and how it may help you then let’s have a chat, book a 30 minute call here



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