The CMB Blog

Suffering Insomnia

Science-Backed Tips for Better Sleep and Improved Well-being


Sleep is far more than just a period of downtime; it’s a biological necessity that directly affects your physical performance, cognitive function, and emotional well-being. If your goal is anything from fat loss to peak daily performance, quality sleep is non-negotiable. However, the stresses of modern life can take a toll on sleep quality. Below are 10 actionable tips backed by science to help you sleep better and thereby improve your quality of life.

Minimise Electronics Before Bed

Research suggests that the blue light emitted from electronic devices can suppress the sleep hormone melatonin and elevate cortisol, the stress hormone. This leads to difficulty in entering the deeper, restorative stages of sleep. Try to avoid electronics at least an hour before bedtime and consider reading as a healthier alternative.

Pro Tip: If you absolutely need to work late, consider installing a blue light filter app like “Flux” to mitigate the negative effects on your sleep.

Curb Caffeine After 2 PM

Caffeine can interfere with your circadian rhythm and decrease sleep quality. Stick to a 2 PM cut-off for caffeinated beverages. Opt for green tea or herbal teas like chamomile in the evening for a relaxing bedtime ritual.

Establish an Evening Routine

An evening routine can signal to your body that it’s time to wind down. Make it a point to engage in calming activities like jotting down a to-do list for the next day or sipping some herbal tea while reading.

Morning Sunlight Exposure

Direct sunlight exposure for at least 10-20 minutes after waking up can help regulate your internal body clock, making it easier to fall asleep at night. Morning sunlight helps to lower nighttime cortisol and enhances the production of serotonin, both essential for quality sleep.

Practice Gratitude

A gratitude journal can serve as an excellent tool for positive mental framing and stress reduction. Before bed, jot down three things you’re grateful for. This simple exercise can set the stage for a more restful night’s sleep.

Breathing Techniques

Engage in diaphragmatic breathing through your nose to activate the parasympathetic nervous system, which helps your body relax. Use a 1:4:2 ratio for inhale, hold, and exhale cycles to help you relax before sleep.

Pay Attention to Gut Health

Your gut health can profoundly affect your sleep quality. A diet high in processed foods and low in fruits and vegetables can disrupt the gut microbiome, affecting the production of serotonin and melatonin. Consider adding prebiotics and probiotics to your diet for improved sleep.

Consider Supplements

Vitamin C, Magnesium, and herbal supplements like Valerian can support better sleep. However, consult your healthcare provider before adding any new supplements to your regimen.

Track Your Sleep

Use sleep tracking apps like “Sleep Cycle” to gather data on your sleep patterns. Understanding the nuances of your sleep cycle can help tailor strategies to improve your rest.

Optimise Your Sleep Environment

Your bedroom should be a sanctuary designed for sleep. Keep the room temperature between 16-20°C, use blackout curtains, and consider adding plants like English Ivy for improved air quality. Turn off all unnecessary electronics and consider using a white noise machine or listening to brain waves for an added layer of relaxation.


Inadequate sleep has been linked to obesity, depression, and cardiovascular diseases. Implement these tips one or two at a time for immediate, cost-free improvements in your sleep quality.


Ready to transform your life?

Register today for a complimentary gym consultation and discover the path to your ideal fitness routine!