Sleep Tight Sanrae: 5 Simple Steps to Better Sleep

Sleep Tight Sanrae: 5 Simple Steps to Better Sleep

Sleep is everything. It’s the magic time when your body and mind rest, repair, and reset. Without good sleep, nothing else works quite as well — from your hormones to how you age gracefully. (Personally, if I don’t get my 7+ hours, even an extra cup of matcha won’t save me!)

In the very first episode of The SANRAE Wellness Podcast, I chatted with Rumbiey Muchenje, a certified sleep and integrative health coach, about why sleep is absolutely essential and how we can improve ours.

Here are 5 simple, practical tips from our conversation to help you sleep better and wake up feeling restored:

1. Mind Your Timing: Meals & Movement

Avoid heavy meals, especially high in protein or sugar, close to bedtime. Try to finish eating at least 3 hours before sleep so your digestion isn’t working overtime.

Exercise is great for sleep, but avoid intense workouts close to bedtime. Aim to finish exercise at least 2 hours before you hit the hay to prevent those energising stress hormones from keeping you awake.

2. Keep Consistent Sleep Patterns

Go to bed and wake up at the same time every day, yes—even weekends! This helps your internal clock stay on track, improving sleep quality and how refreshed you feel.

3. Limit Blue Light Before Bed

Screens emit blue light that can mess with your body’s melatonin—the hormone that signals it’s time to sleep. Try to switch off devices like phones, tablets, and laptops at least 2 hours before bedtime.

4. Soak Up Daylight

Get outside during the day and soak in natural sunlight. It boosts your serotonin (the mood and alertness hormone) and helps your body know when it’s time to wind down at night.

5. Create a Sleep Sanctuary

Make your bedroom a peaceful haven. Keep it dark, cool, and clutter-free with calming colours and natural materials. Remove electronic devices to minimise distractions and noise.

Start with these five easy steps and sleep tight, Sanrae! Sweet dreams and radiant mornings await.