3 Tips for a Better Night’s Sleep

A good night’s sleep shouldn’t feel like an impossible dream. Yet, so many people struggle with racing thoughts, restless nights, and the frustration of being awake when they desperately need rest. If that sounds familiar, here are three simple but effective strategies to improve your sleep—backed by the same approach we teach in our Sleep Coach training.

1. Cut Down on 'Toss and Turn' Time

One of the biggest mistakes people make is lying in bed for hours, hoping sleep will come. If you’ve been awake for more than 20 minutes, get up, keep the lights dim, and do something calming—like reading or deep breathing—until you feel sleepy again. The key is to break the cycle of associating your bed with frustration and wakefulness.

2. Train Your Brain to Recognise Sleep Cues

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. But routine isn’t just about time; it’s also about signals. A wind-down ritual, like journaling, listening to soft music, or gentle stretching, tells your brain, It's time to sleep.

3. Challenge Your Thoughts About Sleep

Anxiety about sleep often makes things worse. Thoughts like I’ll never get enough rest or I’ll be exhausted tomorrowcreate stress, keeping you awake longer. Instead, reframe these worries: Resting in bed is still good for me or I’ve coped with tiredness before, and I can do it again. Our Sleep Coach training includes powerful CBT-I techniques to help people break free from these unhelpful thought patterns.

💤 Want to help others improve their sleep?

Our Sleep Coach training equips you with the tools to guide clients towards better rest using proven techniques like CBT-I, self-hypnosis, and the STILL Method approach. Whether you want to work professionally as a sleep coach or simply learn the secrets of great sleep for yourself, this course is packed with practical, real-life solutions.

Find out more or email us to chat to one of our sleep coaches