Catherine Tanaka
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Sleep Hacks for Improving Your Sleep and Waking Up Refreshed

Are you tired of waking up feeling groggy and exhausted? Do you find yourself tossing and turning all night long? It's time to take control of your sleep! 

Getting a good night's sleep is crucial for our physical and mental well-being. If you are tired of feeling groggy and exhausted, try these effective sleep hacks to improve your sleep. They are all simple strategies you can start implementing tonight!   

What is Sleep?

Sleep is something that all animals do, including humans. It's when your body and brain take a break from being awake and active and instead rest and recharge. It's like hitting the reset button on your computer but for your body and brain! 

When you sleep, your body repairs tissues and muscles and ensures your organs are working correctly. Your brain also gets to rest and process everything you learned and experienced during the day. That's why getting enough sleep is essential for your health and well-being. 

Sleep is usually divided into different stages, and each stage has different things happening in your body and brain. You might not even realize it, but you go through these stages multiple times throughout the night! 

In a nutshell, It's a way for your body and brain to take a break and prepare for the next day. Just like you need to recharge your toys and gadgets after using them for a while, your body needs sleep too! 

Effect of Lack of Sleep

Lack of sleep can have a big impact on your body and mind. When you don't get enough sleep, you feel tired and have difficulty focusing during the day. Your body may also be unable to fight germs, making you could get sick more often. You might also feel cranky and have a harder time controlling your emotions. 

Long-term lack of sleep can have even more serious effects. It can increase your risk of developing health problems like obesity, diabetes, and heart disease. It can also affect your ability to learn and remember things, making it harder to do well in school or work. 

That's why ensuring you're getting enough sleep each night is important. Your body needs rest and a good recharge to be your best self during the day. 

Sleep Hacks: 8 Simple Strategies for Improving Your Sleep

Sometimes, it can be hard to get a good night's sleep. Maybe you're too excited or worried about something, or you just can't get comfortable. That's where sleep hacks come in! 

Sleep hacks are simple tricks and strategies to help you sleep better. Here are a few examples: 

1. Get into a routine

Try to go to bed and wake up at the same time every day. This helps your body get into a rhythm and know when to sleep. 

Ensure your routine starts 1 hour before your "lights out" time. This would include dimming your artificial lights and perhaps reading an (actual, not "e") book or having a bath. 

2. Create a cozy sleep environment

Make sure your bedroom is cool, quiet, and dark. You can also use soft blankets or pillows to make your bed extra comfy. 

3. Avoid screens before bed

Watching TV or playing on your phone or tablet can make it harder to fall asleep. Try reading a book or listening to calming music instead. 

4. Get moving during the day

Regular exercise can help you sleep better at night. Just ensure you're not exercising too close to bedtime, as that can make it harder to fall asleep. 

5. Have a consistent sleep schedule

Make it a priority, and you're more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off, but by making sleep a priority for a few weeks, your body and mind will adjust, and thank you for it. 

6. Balance your blood sugar

Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you're getting some protein every time you eat. 

7. Get some sunshine and exercise

These things tell your body it's daytime, meaning it's time to be productive, active, and alert. Doing this during the day will help you wind down more quickly in the evening. 

8. Cut off your caffeine and added sugar intake after 12 pm

Whole foods like fruits and veggies are fine; it's the "added" sugar we're minimizing. Yes, this includes your beloved chai latte. Caffeine and added sugar can keep your mind more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

These are just a few examples of sleep hacks you can try. The most important thing is to find what works best for you and stick with it. 


Getting sufficient sleep is essential to maintain our overall health and well-being. However, it's not just about how many hours you sleep; sleep quality also matters. 

So, try out these sleep hacks and start using them tonight. With a little effort, you can wake up feeling refreshed and energized, ready to tackle the day ahead! 

Recipe: Caffeine-free latte for your afternoon "coffee break"

Serves 1-2 

  • 1 bag of rooibos chai tea (rooibos is naturally caffeine-free) 
  • 2 cups of boiling water 
  • 1 tablespoon tahini 
  • 1 tablespoon almond butter (creamy is preferred) 
  • 2 dates (optional) 

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes. 

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender. 

Blend until creamy. 

Serve and Enjoy! 

Tip: Try this with other nut or seed butter to see which flavor combination you like the best. Cashew butter, anyone? 

About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.