Top 3 Tips to Beat Sleep Deprivation


In this fast paced society, sleep deprivation in on the rise. It is vital we get enough quality sleep so we can function properly and not feel exhausted. Many illnesses and diseases are a result of chronic sleep deprivation. Many of us can avoid this by adapting these 3 top tips.

Increase Melatonin Naturally

Melatonin is probably the most known hormone associated with sleep. Melatonin is made in response to darkness and the sleep/wake cycle. It is at its highest levels in the late evening, in preparation for sleep during the night. Bright lights inhibit the production of melatonin, stopping you from getting asleep. Don’t use bright centre lights in the evening. Instead use lamps or dim the lights.

The blue light from our computer screens or mobile devices stops the production of melatonin, our sleep hormone. Install an app called ‘Flux’, which will take out the blue light according to the daylight hour.

Wind Down

Don’t engage in anything that is stressful leading up to going to bed. Stressful activities can lead to worry and keeping you from going asleep. The last hour before bed should be dedicated to peaceful and relaxing things.

Finding a night-time routine with consistency will help the body to unconsciously recognise that it is time to wind down and switch off.

When you can’t get to sleep, your mind is probably racing with thoughts and your body is tense. Here are some relaxing techniques to help:

  • Listen to soft gentle music
  • Slow deep breathing helping to activate the vagus nerve
  • Hot bath with magnesium flakes and essential oils
  • Meditation
  • Tai Chi or Qi Qong to restore energy flow
  • This can trick the mind into feeling safe



Deal with Anxiety

Most people with anxiety just can’t get to sleep. You lie in bed starring at the ceiling, getting more and more frustrated because you can’t go to sleep. When you are in the quite of the night, there are no distractions and so you are alone with your thoughts. You mind is racing with thoughts and it feels like it’s going to explode. This is typical most nights going to bed. So for some, before you even get to the bedroom, you are already worried that you won’t be able to go to sleep. This brings up fears around sleep and more anxiety.

Cortisol is naturally high in the mornings and reduces in the evening time, part of the circadian cycle, in sync with night time and going to sleep. It is also involved in the regulation of your sleep/wake homeostasis cycle and is also produced with adrenaline, in response to stress as part of the ‘fight or flight’ response. In our fast paced society, the problem now is that we are continually pumping out cortisol in response to stressors.

People who have anxiety or fatigue normally have a low functioning vagus nerve. The vagus nerve is part of the parasympathetic nervous system and it controls the heart, lungs and the digestive system. In fact, it has an influence on the functioning of all the major organs, involuntary muscles in the body and high cortisol levels (especially at night-time when they are naturally lower).

When the vagus nerve is stimulated, it calms everything down allowing the body to go into homeostasis and brings the body back into balance. The vagus nerve contributes to how we are feeling and our mental wellbeing. It is part of the mind body connection since it is connected from the brain right down to the abdomen.

Chanting, singing, laughing and gargling water can all stimulate the vagus nerve. Massages around the neck area are also quite effective. When we hug, we release the oxytocin hormone which is responsible for our social bonding and feeling loved. This hormone in turn also activates the vagus nerve. Yoga, meditation and deep belly breathing are also very effective ways to stimulate the vagus nerve.

Our sleep is a natural process and many of us still try to control it instead of just letting it happen naturally. It’s the very struggle that is stopping us from getting asleep. In order to get out of this head space, you can do some things to bring yourself back into the body which will help the natural process of sleep without trying to control it. If you’re having racing thoughts or worried about the next day, write it all out on paper. You are safe in knowing that the list is stored somewhere, other than in your head, and can reliably be recalled. Take a shower and gradually turn the heat up and then gradually turn it down. This is a great method I use to get out of my head and it works.


There a lots of other tools and tips that you can also apply to get a better night’s sleep. However, if you implement these 3 into your routine you will get fast results and be well on your way to sweet dreams.

If you found this article enjoyable, please find out more about my book ‘How To Get A Good Night’s Sleep’.

Woman Sleeping

8 Top Tips for a Good Night Sleep


8 Top Tips for a Good Night Sleep

Quality of sleep is more important than quantity of sleep. Air, water and food is nourishment for your body. Sleep is nourishment for the soul.

Exposure to light in the morning and evening impacts on your circadian rhythm. These rhythms are often out of sync as a result of the influence of our environment. These disruptions or imbalances affects our sleep/wake cycle, endocrine function, and other body functions.

Why is Sleep So Important?


  • Not getting at least 8 hours of uninterrupted sleep per night (at night) can be just as bad as eating poorly and not exercising.
  • The importance of sleep is often overlooked and is one of the most important factors to our health.
  • Lack of sleep can aggravate medical problems and interfere with the body’s natural ability to heal itself.
  • We need sleep for muscle repair, memory consolidation, release of hormones regulating growth and appetite and a healthy immune system.
  • Sleep balances our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. Leptin suppresses appetite and ghrelin increases it. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain. Even if you get plenty of nutrition, if you don’t get adequate sleep you will be inclinded to eat more.
  • Lack of sleep can increase cortisol which increases sugar into the bloodstream, contributing to weight gain.
  • Lack of sleep can inhibit the growth hormone which is responsible for turning fat into muscle, again contributing to weight gain.


8 Top Tips for the Best Sleeping Habits

  1. Wind-down at least 30 minutes before bed in which you do something relaxing, such as read a book. In order to calm your mind, do a breathing or relaxation exercise. Stress hormones, adrenalin and cortisol can impede our winding down. They keep your body in ‘fight or flight’ mode, making it difficult to get to sleep.
  2. Don’t eat foods high in carbohydrates before bed. This will raise your blood sugar. Focus on nuts, seeds, vegetables and proteins.
  3. Make sure your sleep environment is quiet and dark throughout the night. Our cells respond to light. When light is detected our cortisol levels rises and melatonin (sleep hormone) is suppressed. In Traditional Chinese Medicine, the Chinese clock and Circadian rhythms are biology and behavioural changes that follow 24-hourcycle, responding primarily to light and darkness
  4. If you’re having racing thoughts or worried about the next day, write it all out on paper to help get it out of your head.
  5. Do you text in bed or watch YouTube or maybe catch up on your emails? Disconnect from close-range electronic devices like laptops, phones, and tablets. Install an app called flux. This will reduce the blue light coming from you screen which inhibits your hormone production (melatonin) required for the sleep/wake cycle. This can shift you’re your whole body clock cycle.
  6. Ground yourself. The body is like a battery. If you walk barefoot you are getting the negative electrons from the earth helping to ground and balance the body’s electrical system which may be important for setting the  biological clocks, regulating circadian rhythms and balancing cortisol levels.
  7. Don’t stay in bed if you can’t sleep. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.
  8. Get a good sleeping position. Sleeping with the upper body in an inclined position can reduce acid reflux and in some cases help reduce snoring. If we find it hard to get comfortable in bed, use a pillow in between your knees (if you lie on your side) or place a pillow under the back of your knees (if you have back stiffness).

Top 8 Oils for Sleeping


  • Lavender has been used for thousands of years. It contains over 200 chemical constituents and so offers something for almost every symptom while balancing the root cause. It is very a calming and relaxing oil.
  • Roman Chamomille helps the brain to relax but also helps the digestive system to relax. Great for muscle cramps and a great anti-inflammatory.
  • Vetiver works directly on the nervous system. Also good for neurological problems like ADHD, dementia, autism. Great for anger and hysteria.
  • Ylang ylang is a natural aphrodisiac, improves your mood. Great for helping to release locked up emotions. Just what you need before going to bed.
  • Cedarwood helps to release emotions being processed by the liver at night
  • Eucalyptus and other respiratory oils like thyme and peppermint, helps to open the airways, strengthen the immune system and reducing inflammation in the sinus cavities and throat helping with the problem of snoring.


Recipe 1 – Anti-Snoring Oil

50ml Almond Oil
18 drops Eucalyptus Oil
8 drops Peppermint Oil
4 drops Thyme Oil

Mix all the ingredients together. Before going to bed, rub into the soles of the feet. Also rub across the chest and the neck.

Recipe 2 – Anti-Snoring Spray

50ml Spring Water
18 drops Eucalyptus Oil
8 drops Peppermint Oil
4 drops Thyme Oil

Mix all the ingredients together in a bottle and shake well before use. Spray in the room and on the bed clothes before going to bed.

Recipe 3 – Sleeping Blend Oil

50ml Almond Oil
15 drops Lavender Oil
5 drops Chamomille Oil
5 drops Cedarwood Oil
5 drops Vetiver Oil

Mix all the ingredients together. Before going to bed, rub into the soles of the feet. Also rub on the wrists, neck and heart.

Recipe 4 – Sleeping Blend Spray

50ml Spring Water
25 drops Lavender Oil
5 drops Vetiver Oil

Mix all the ingredients together in a bottle and shake well before use. Spray in the room and on the bed clothes before going to bed. (This is a great one for kids)

Free 3 Part Video Series

Sleep affects every aspect of your life. Yet, for most, restful sleep is a complete mystery! To improve anything, you must start with sleep. Join me for my FREE 3 part video series: Practical Approach to Sleep. In this video series I show you why sleep is so vital for our health and what you can do to help you get a good nights sleep leaving you feeling refreshed and revitalised for the next day!

Learn why sleep deprivation not only has a major impact on cognitive functioning but also on emotional and physical health.


  • Why Sleep Is So Vital For Health
  • How Sleep Affects Brain Health and Cognitive Function
  • Sleep Hygiene – Tips for an Effective Night Sleep
  • Interested in attending? You can sign up here to this Free video series:


What have you tried to help you sleep better? I’d love to know your experiences. Comment below.

Dark Puffy Eyes

What Causes Dark Circles Under the Eyes


We all know that late nights and working too hard can contribute to dark circles under the eyes. So what is happening on the cellular level to this delicate skin around the eyes.

Your skin below the eyes is very thin and can show the blood vessels and the blood contained therein.


As we age and get older, our skin loses it’s elasticity and collegen production resulting in the skin becoming even more thinner. we lose subcutaneous fat which often masks the blueness just below the surface of the skin. This is why the elderly often appear to have very dark circles under their eyes.

Sun Exposure

More melanin can be produced below the eyes resulting in the eyes looking darker and browner. However this process called periorbital hyperpigmentation and often only affects darker skinned people. Sun protection is advised to prevent over production of melanin and also premature aging contributing to weakening and thinning of the skin.

Seasonal Allergies

Eye puffiness and weak blood vessels can be a result of too much fluid build up which can be caused by an immune system response, allergies or excessive salt in the diet. This causes the blood vessels to appear closer the surface of the skin.  Seasonal allergies cause the release of histamines causing inflammation around the area. Rubbing the eyes as a result further worsens the situation.

Food Allergies

Usually if the puffiness is constant you may have an undetected food allergy. People with food allergies tend to be deficient if B6, B9 (folic acid), and B12.


For the majority of us, the cause is usually tiredness. So how does that effect our eyes? Well our circulation is slower causing blood to pool. Usually it can appear worse in the morning. Well when we are low in energy our body releases cortisol. This is a stress hormone and it raises blood volume which causes the blood vessels below the eyes to appear puffy and dark. The excess fluid accumulation causes the blood vessels to become fragile, weaken and can leak.


eyes 300x200


Top 6 Tips to Reduce Dark Eyes?


  • If you suffer with seasonal allergies, eat foods that inhibit histamine release and stabilise mast cells like pineapple, ginger, garlic, turmeric and onions. Drink chamomile, nettle and peppermint herbal teas.
  • For possible food allergies, get a food allergy test done and find out what vitamins and minerals you are deficient in.
  • You can use topical creams with ingredients that will boost the circulation and constrict blood vessels. Ingredients like hyaluronic acid pump up the area keeping the blood vessels further away from the surface of the skin. Vitamin C can help with the production of collagen as well as brightening the skin.
  • In the morning, apply a cold compress for about five minutes to constrict the blood vessels. You can use cucumber slices or tea bags aswell. The tannin in tea bags reduces swelling and discoloration.
  • Make a saline solution to help clear nasal congestion with one cup of distilled water and ½ teaspoon of sea salt. This will help to reduce a build up of mucus which causes inflammation and pain or sinuses. Also eat non-mucus forming foods or alkaline foods like green leafy vegetables, cucumber, lemons, nuts and legumes. Avoid dairy.
  • Reduce salt intake and eat plenty of fresh vegetables and fruit. Drink plenty of water to help detoxify.


The LEAH Nourishing Eye Cream contains active ingredients known for their anti ageing and tissue regenerating properties.

What did you try to tackle dark circles and how did it work for you? Let us know. Please comment below.

If you like this article, and would like to learn more please visit my online courses page.