Tips for a better’s night sleep

When you are on a weight loss journey or training hard, a restful, peaceful and restoring sleep is so important – but it’s not always that easy! Here are some things that the 5.4 Goal Support Team have learnt that really help to get a better sleep!


Commit to 8 hours of sleep: Go to bed 1-2 hours earlier to ensure you get your 8 hours of rest. Preferably get into bed by 10pm.

Social media boundaries: Phone off by 7-8pm each night this week. Avoid all screens and technology after 8pm if possible. Laptops and phones can also affect your ability to fall asleep.

Don’t look at your phone as you wake up: Wait until AFTER your morning routine.

Enjoy a social media free day or half a day on Sunday if possible.


Coffee and caffeinated tea: Limit your coffee and caffeinated tea to one a day and before 3pm. Swap your 2nd, 3rd, 4th cup with any herbal tea.

High quality protein: at dinner like what is in your 5.4 meals helps encourage a deeper sleep and will keep you feeling full, and keep your blood sugars stable so you don’t wake up in the middle of the night hungry

Alcohol: Avoid it for 1 week and see if your sleep improves.

Before bed rituals for you to try this week:

A hot bath or shower with lavender oil or Epsom salts.  It is a great help in relaxing your muscles and nervous system.

After your bath – put your legs up against the wall for 10 minutes and breathe deeply.

Jump into bed and enjoy a good book (don’t forget to avoid being on your iPhone or laptop before bed).

What are your tips or rituals for a better night’s sleep?