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Sleep, tired, low energy - Why am I so tired all the time?

Updated: Oct 3, 2021

A good night's sleep begins the moment you wake up. What you do during the day has a direct impact on how you will sleep. Good quality sleep is the ultimate game changer that often gets overlooked.

Reassess your Sleep Hygiene

If you have trouble getting into deep sleep, maybe it's time to re-assess your sleep hygiene. Do you have a wind down routine? Is your bedroom set to emanate tranquility to help you fall asleep easier? What are you having in the day that keeps you from having a good night's sleep?

Here are the 4 key pillars to getting into deeper sleep:

1. Optimise your bedroom

(temperature, bedding, black-out curtains, soothing scents, white noise)

The ideal sleeping temperature for a good night's sleep is between 22-25 degrees Celcius. Consider changing up your bedding (we love organic cotton, linen, or Tencel), installing blackout curtains, and having a portable white noise machine especially if you are a light sleeper.

And with technology being so portable it’s easy to turn your bed into a full-on workstation. It’s really important to create a separation between what happens in your bedroom and what happens elsewhere.

Try to keep phones/ laptops and watching TV out of your bedroom. Choose nice linen, get the right cushions, play with dim lighting, use calming essential oils, set a timer to play relaxing music. Find what works for you.

2. Set a wind-down routine

(dim the lights, unplug from electronics, your own relaxing ritual)

These should be things that are enjoyable in their own right, rather than activities you think will make you fall asleep. Try brain dumping if you haven't.

3. Set your sleep schedule

(waking and going to sleep at the same time every day even on weekends, prioritizing sleep)

Sleep thrives on a regular routine. Studies show that being asleep between 10 pm and 2 am has the most impact in terms of hormonal secretions and recovery.

Remember we are designed to go to sleep when the sun goes down and wake up when it rises. Advanced technology means we can stay up way beyond this with the invention of electricity but fundamentally our biochemistry has not changed much.

If you currently go to bed at 2 am, it’s a good idea to slowly start clawing back time until you reach the 10:00/ 10:30 bedtime for ultimate recovery.

4. Cultivate good habits in the day

(caffeine curfew, not eating too late, limiting screen time)