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good sleep: the basics

We all do it, just not always well. A good night’s sleep is just as important as a kick ass training schedule and a healthy diet.  

When it comes to my clients and helping them to reach their goals + optimize their health, sleep is something we ALWAYS talk about.   

Whatever your wellness goals are, sleep is always intertwined.   

Are you looking to loose weight? Feel more energized? Improve digestion? Boost your mood? Heal an aliment? 


Poor sleep has immediate negative effects on your hormones, exercise performance, and brain function to name a few.  If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.  

Here are some sleep basics to get you on your way:  

  1. Reduce / stop consuming caffeine after noon.   

  2. Exercise regularly   

  3. Avoid eating too late at night/ too close to bed time   

  4. Establish an evening routine  

  5. Try and keep the sleep + wake times relatively the same every night. Aim for 7-8hrs /night 

  6. Keep your room cool + dark - we love this sleep mask

  7. Use a weighted blanket - we love this one 

  8. Drink Tulsi Tea  

  9. Journal - Put your phone away + put pen to paper  

  10. Use Pascoflair

While there are a number of natural/ herbal remedies to help with sleep, my personal go to as well as what I recommend in my practice is pascoflair. Pascoflairs main ingredient is Passion flower. - The tropical flower acts as a mild sedative. Passion flower helps to calm the mind in preparation for sleep. It works effectively in 30 minutes, with no hangover effect.  

Don’t over complicate things. Figure out what works for you and stick to it. The better we sleep, the better we are.  

Wishing you the sweetest most magical sleep.   

be well.   

S xx   

Sabrina Virdee CPT, RHN 
Feel as though you may need more support. Book a call with Sabrina to find out more.

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