Sleep better: Try this tonight


Do you get enough sleep? I mean really good, restful and rejuvenating sleep.

When I get a good nights sleep I feel on top of the world. But when I have had a poor nights sleep, I wake up cranky and generally have a bad day.

Sound familiar?

I have discovered four top ways to ensure you get a good nights sleep, plus a caffeine-free smoothie that will have you sleeping like a baby.

Getting a good nights sleep is essential for your body to rest and recover. Sleep deficiency can impact on your health and has been linked to increased risk of diseases such as depression, heart disease, hypertension, obesity, diabetes and cancer.

Try this tonight

  1. Reduce your caffeine. Don’t have more than two caffeine drinks a day and don’t have any caffeine after lunch time. Caffeine can be hidden in hot chocolate, energy drinks and even some cold remedies. Caffeine stimulates your central nervous system, keeping you awake. Try swapping caffeine drinks for tea such as chamomile tea. Chamomile tea’s anti-anxiety properties will help you relax and get a sound nights sleep. If you crave the taste of coffee try having my caffeine free smoothie below.
  2. Stop using electrical devices 45 minutes before bed time. The light from the screen of electrical device, such as mobile phone, computer or iPad stimulates senses in your brain to release your waking hormones, causing you to feel restless when you try to go to sleep.
  3. Move your body daily. Getting some form of exercise each day will help you sleep well. It can be a walk at lunch time, a yoga class, dancing to music or going for a bike ride. Even thirty minutes of movement a day will drastically improve your health and sleep.
  4. Limit alcohol intake. Alcohol my initially help you fall asleep but it will disrupt your deep sleep cycle, leaving you feeling tired when you wake. Try swapping your wine for a wine spritzer (equal parts of wine and soda water) and try having a few alcohol free nights each week.

Sleeping Goddess Smoothie


  • 1 cup almond milk (or other milk of choice)
  • 1 teaspoon of instant Chicory powder
  • handful raw cashew nuts
  • 1 frozen banana
  • Pinch of ground cinnamon (optional)


  • Add all ingredients to your blender and blend until smooth. If you want to have this as a warm drink, after blending,  pour it into a small sauce pan and warm gently over low heat. If you prefer to make it an ice-smoothie, just add some ice to your blender.

Time Saver Tip

  • You can make this smoothie the night before and keep it in the fridge in a glass jar – ready to go with you to work in the morning.

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P.S. you can find more caffeine-free smoothie recipes in my online bookstore.

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Enjoy a sneak peek of chapter one
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This Breakfast ebook is perfect if you’re looking for:

+ 20 gluten-free & dairy-free recipes
+ Nourishing smoothies, Juices, Breakfast & Brunch
+ An overview of smoothies vs juices
+ Time saver tips to set you up for success
+ A bonus printable shopping list to get you started.

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