How to Get a Good Night’s Sleep

They say in life that ‘timing is everything’. Time the launch of your new product, time your run to the winning line in that marathon you are running or simply timing when you choose to go on holiday. Get it right, and you’re on a ticket to ride. Get your timing wrong and it can be the difference between an average experience and a fantastic one.

So it seems to be with sleep. I always say to my colleagues at work that the difference between a good day and an average one is a good night’s sleep. Why? Because you feel alert, light and ready to tackle whatever challenges are thrown at you. When you feel tired and lethargic as a result of a poor night’s sleep (or in some cases, no sleep at all), sometimes going to your desk and hiding in front of Google or being distracted by anything but work is as much as you can bear. I know – I’ve had that feeling. I bet you have had it too.


We often hear that the key to feeling rested and alert is getting enough sleep. In this results driven world, we are often totally obsessed with ‘what’ or ‘how much’. We have apps galore that measure your every move, every calorie, every heart beat. We wish to ‘optimise’ our time spent exercising in the (often forlorn) hope that spending the correct amount of time will lead to the results we desire. In some cases, undertaking a High Intensity Interval Training (HIIT) regime can do that, but all the same, we often overlook the wisdom of when we should be exercising to achieve those results.

That’s where being ‘smart’ about your sleep comes in. Have you noticed that diurnal animals such as dogs often go to bed early? Our dog, Lassie, will just announce to the household and take herself off to bed between 8 and 9PM every day whilst my parents are lazing around, watching tv, often falling asleep on the couch in the process. I am often amazed at the supreme intelligence of these animals as they live according to the rhythms of nature.

In this regard, Ayurveda (the sister science of Yoga) provides that being in tune with life’s daily rhythms, and especially going to be early, is the key to a long, healthy life. From 10PM to 2AM, our body goes into overdrive: cleaning itself of any residual waste and toxins, repairing cells and generally having a rejuvenating affect upon our tired cells (and mind). That’s why going to bed early is the key to starting the engine and maximising the restorative effects of sleep.

Even if you were to grab the optimal 7 – 9 hours sleep that ‘Big Health’ advises, I can tell you there’s a big difference between going to bed between 10-11PM and 11-12PM. Fall in the later category, and you are likely to wake up lethargic and struggle to get out of bed. Go to bed earlier however, and chances are you will be bouncing to get out of bed and do a few sun salutations (like me) or jump on that treadmill. Well, maybe not. But you know what I mean. Miss that first hour and you’ve only get half the ‘bang for your buck’.

I know I’ve found my routine and I’m loving it.


That’s of course assuming you haven’t stuffed yourself with steak and three veg or some meat lovers pizza (any pizza really…dairy(!)). You guessed it, eating light in the evenings is also the key. Sorry my Spaniard friends: siestas YES, but midnight dinner dates… NO. 😉



What’s your experience of sleep? Do you find getting into a rhythm of going to bed early helps, or do the Night Owls rule supreme?

5 Comments Add yours

  1. CJ says:

    OMG! LOVE and would LIVE FOREVER in Club Duvet Land… i LOVE my sleep, i LOVE my bed… and often find myself lingering longer and blowing kisses to in the mornings. I am not sure if its my hypothyroidism or just busy lifestyle, but i can’t get enough sleep.
    I never go to bed later than 21h00, but i do struggle to fall asleep sometimes. I usually read for and hour or so, its the only quiet time i get so yeah read.
    With doing my yoga course now, I have been trying the ‘twelve breaths’ (go look on my yoga journal) that Paul Smith advocates. I just LOVE it… I don’t know how far I get because, I never get to the twelfth breath *lol*
    I hope when we do it in class next i don’t just topple over and end up snoring!!!!


    Liked by 1 person

    1. yogibanker says:

      Great work CJ! You are well on the way to becoming a sleep master 😊Obviously going to bed early isn’t the only factor, but it really does help! Keeping sleeping well! 😴🙏

      Liked by 1 person

      1. CJ says:


        Liked by 1 person

  2. Comprehended.. great post. I didnt know the repair cycle was at the time stated above. Sleep heals a lot. But i feel that even if i sleep and i something on my mind i wake mid way thru and that is it. But i find journaling resolves that be it before bed or when i wake up in a mood. Meditation of course sort loads out.. but if wake in a foul state of play listening to something positive and life changing as we get at Raja yoga meditation, and meditating puts me straight. Also no caffeine or B vitamins before bed cause you cant sleep.

    Great share Scott the importance of sleep.

    Liked by 1 person

    1. yogibanker says:

      There’s no one magic bullet but things can really help, like going to bed early. Great that you have journaling, and of course meditation to fall back too. I agree, B Vits are a no no and caffeine of course! Thanks Bella 🙏

      Liked by 1 person

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