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Finally get restful sleep with these 7 tips for a great night’s sleep

Sleep - woman lying on bed

Sleep is one of the most critical health factors that affects how we look, feel and function.

We rarely hear about it from fitness and health experts, but good sleep is considered one of the fundamentals to improving and maintaining good health.

Although most of us know that we need 8 hours per day, research says that more than 50% of us are regularly under-slept.

Further to the lack of volume, our quality of sleep can be poor as we pay little attention to a plan, strategy or even our overall sleeping habits.

This is almost the complete opposite when we are raising kids as we feed, bath, settle and read to them so that they can get quality sleep to be healthy, happy and to grow.

Signs of a lack of good sleeping patterns

The most obvious sign that we are not getting the volume and quality we need is that we are tired, irritable and stressed.

It plays such an important part in our body that irregular sleeping patterns can be related to weight gain, diabetes, increased blood pressure, imbalance of hormones, reduced immune system, headaches, neck pain, irritability, reduced mental function like decision making, concentration, learning capacity, memory, and reduced physical function like balance, recovery, co-ordination and reaction time.

What a list!!

It seems so simple, but do not underestimate the impact of insufficient sleep as this is the very core of how our body works through the Autonomic Nervous System: the system that balances our body’s stress and repairs hormones.


1.Regular bed times including waking and sleeping (preferable before 10:30 pm)

2. Listen to your body – when you get those sleepy signals, listen and go to bed.

3. Reduce stimulants 4 hours before bed – coffee, nicotine, sugar, soft drinks, TV, movies, computers and food.

4. Reduce bright lights 2 hours before bed

5. Sleep in a completely dark room

6. Rest prior to bed – warm bath, reading, warm milk

7. Reduce electrical devices in the bedroom.

This is not a complete list, but these 7 tips are the key fundamentals to better sleep.

Like any other behavioural changes these might take some time to implement and/or to see the results…. but it is definitely worth it.

If you feel there is no improvement, make sure to discuss with your GP to check any underlying health conditions.

Just imagine getting truly restful sleep that makes you feel energised, motivated and excited for the day.


Cameron Corish

Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 10 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.  

Ready to feel and look your best?  Come in for a FREE chat and see how we can transform your life.  Call 0406 451 907 or book a session here.


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