Get plenty of daylight. Sunlight exposure creates a strong physiological response that keeps the brain alert, while its absence causes us to be tired. Its advisable to get as much fresh air & natural light as possible throughout the day, particularly in the morning.

Get some exercise, Yoga or low impact exercise is preferred in the evening, but the most important thing is that you exercise at some point in the day. This increases your heart rate & releases endorphins; they help you sleep & manage stress.

Don’t take naps after 3 p.m., and don’t nap longer than 20 minutes.
Make sure you have a big breakfast & lunch, keep your last meal on the lighter side as your body is about to hibernate. If you eat a big dinner before bed, you’re going to find it hard to sleep as your body is still digesting. Also remember that coffee & alcohol at two big sleep stealers!



Make sure you set aside at least seven hours, everyone is different so find your optimal sleep duration & do your very best to meet that night in, night out. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.


Yonka Body

Create a bedtime routine, it can be 10 or 15 minutes when you commit to doing whatever is most relaxing for you. Some Aromatherapy, applying a wonderfully scented body cream or oil. Yon-ka do a great range of body products, they all smell & feel beautiful.

Dermalogica sound sleep cocoon is a lovely night time face cream to use, it regenerates your skin while you sleep. Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.

Dermalogica Sound Sleep Cocoon™

Make your bedroom comfortable, dark, quiet, and not too warm or cold.
If you are awake at night don’t lay there tossing & turning, get out of bed! Change the environment, bed should be a cosy place reserved for sleep.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.