Hey,

If a client was struggling to sleep, here's how I'd break down the avenues they could explore.

• 5 external sleep conditions
• 5 internal sleep habits
• 5 tools if you’re struggling to fall asleep

How many of these are you doing every night?

And, next time you have a bad sleep - read this and think 'how many did I miss?' I guarantee it'll be a good few...

5 External conditions

1. Move your phone charger to at least opposite side of room. (Ideally in another room)
2. Use something else as an alarm
3. Set a regular wake time for both week and weekend
4. Create a tech-free 30 mins before bed. Fold clothes, pack for following day, journal, meditate, paint, tidy. Low (ideally red) light and silence.
5. Ensure the bedroom isn't too warm - the brain cools 1-2°C at night

5 Internal conditions

1. Stop your caffeine intake by 1pm
2. Eat 2.5 hours before bed, ideally not too much food and definitely not too many carb/sugar.
3. Train your brain that the bed is only for one thing: sleep... (well maybe two things).
4. Tire your body in the day through movement. No matter how busy your mind, an exhausted body will pull you into the grips of sleep
5. Don't train (too hard) too close to bed - stretching and yoga fine, but sprints are not.

5 tips to encourage sleep

1. Hot bath before bed to wash the heat out your body
2. Sit upright and breathe slowly for 10–15 minutes. Doing nothing but breathing is surprisingly tiring for a busy brain.
3. Read a book that demands more attention. Attentive thinking tires you fast.
4. Don't get into/stay in bed if you're not tired. This one sounds baffling, but lying awake in bed associates bed with 'I lie awake here'. Get up and do something low-light and quiet until tired again.
5. If something is on your mind, write it down. Help your brain work through the problem. That's why it's thinking about it. Once you write it down you'll a) feel like it's less of a problem b) be more tired as writing is slow and tiring

Got a friend who can't sleep, send this their way.

Best of luck.

Live by design, not default.

James - humans BEING

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Disclaimer:The information I share is for education and general interest only. It is not medical advice, diagnosis, treatment, or a substitute for professional care. Please do not start or stop any medication or supplement without guidance from a qualified health professional who knows your personal history.

The views expressed are my own, based on sources available at the time of writing. Logos, images, and short excerpts may appear for identification, critique, or educational purposes; all trademarks and copyrights remain with their owners. I aim to be accurate, and if you believe something here is incorrect, please let me know so I can review and, if needed, correct it.

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