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Mon-Fri, 9am-5.30pm

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6 Habits that Help You to Sleep Better

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Do you struggle with falling asleep at night? Do you toss and turn until the wee hours of the morning only to fall into a restless sleep? Do you wake up feeling more tired than refreshed?

You’re not alone.

Millions of people struggle with sleep disorders ranging from mild to severe.

1. Chamomile tea

If you don’t want to default to prescription sleeping pills, try going the natural route with chamomile tea. It is perfectly safe and it really works!



Studies have shown that chamomile tea is rich in apidenin, a flavonoid compound which helps relax the body and induce sleep. Get your Roleaf chamomile tea now, its delicate flavor and warm aroma helps you to unwind after a long day. 

2. Stay away from screens

Try to stay away from your phone or computer one to two hours before bedtime. I know it is tempting to keep checking your phone when you can’t fall asleep. But the blue light that the screens emit will mess up your melatonin production and prevent you from falling asleep.

Charge your phone across the room instead of right beside your bed. Drastic times call for drastic measures!

3. Establish a proper nighttime routine

This helps to signal to your brain that it is time for bed. What this looks like is different for everybody. Do what helps you de-stress. Take it as your “me” time.

Light a scented candle. Take a warm bubble bath. Read a book. Drink a warm cuppa tea. Pray. Find what works for you and stick with it.



My nightly routine: Drinking warm cup of Roleaf tea while reading a good book helps me to unwind after a long stressful day. They have a such a great range of non-caffeinated brews to choose from! Calming Chamomile, Rooibos, French Rose Tea... These calming teas soothe my body. I love diffusing lavender and cedarwood essential oils too.

4. Exercise

Exercising tires out the body and helps you to sleep deeply. This is especially true for me after an intense session of weight training! I crash into bed and fall into a deep sleep almost immediately. But if you don’t like weights, go and take a walk, go for a swim… just move. This will regulate your hormone production, making it easier to sleep at night.

*Make sure you do it during the day or early evening. Working out too close to bedtime is counterproductive because the rush of endorphins will make it difficult to fall asleep.

5. Fixed Sleeping Schedule

Try to go to bed and wake up the same time every day – even on weekends. It is tempting to sleep in all the way until noon on a Sunday, but that will only confuse your internal clock and make it hard to adjust again on weekdays.

6. Eating before Bedtime

Eating before bed is not always a bad thing. Some food are actually great to help you fall asleep.

  1. Warm Milk – contains tryptophan, a sleep inducing hormone
  2. Tart Cherry Juice – rich in melatonin for sleep regulation
  3. A small serving of carb-rich foods e.g. bananas, wholegrain cereal, wholemeal toast. Carbs induce sleepiness. Make sure to choose healthy sources of carbs with low sugar for all the benefits without the increased waistline.
  4. Sweet potato – It contains potassium, a muscle relaxant, and is rich in complex carbs.

*Avoid alcohol before bedtime. It might make you feel drowsy, but it actually impairs the quality of your sleep. Alcohol also metabolizes quickly in the system causing you to wake up multiple times per night.