Ten:PM is here to help you improve your sleep

hygiene and create “your healthy bedtime


It is proven that insomnia usually gets better by changing your sleeping habits as well as some day to day lifestyle improvements.  Getting better sleep in the long term isn’t going to happen overnight though, in the same way you wouldn’t expect to lose lots of weight on day 1 of a diet.  The following routine and lifestyle changes may take time to make a difference, however the key is persistence and perseverance and in time you should be rewarded with improved sleep quality.

Keep a regular sleep/wake schedule

Keeping regular hours helps the body’s sleep system stay in harmony and promotes feelings of sleepiness and drowsiness when your body is ready for sleep. Therefore, where possible, wake up at the same time each morning and go to bed at the same time every night. Going to bed when you feel tired and getting up roughly the same time each day will teach your body to sleep better. Try to avoid napping where possible.

Get out into natural light as soon as is practical in the morning, preferably around the same time every day.
Natural light, which can still be effective on a cloudy or grey day, helps reset our internal body clock. It helps us get over feeling groggy when we have just woken up and makes us more alert.

Relax before bedtime

Try to relax at least an hour before bed and engage in calming activities such as reading a book, listening to relaxing music, taking a bath and using relaxing and calming scents.
Forms of breathing exercises can help some people, such as taking long deep breathes in through your noise and breathing slowly out through your mouth. Meditation can also calm the mind and relax the body in preparation for sleep. There are well recognised apps on the market which have been produced to help with mediation and mindfulness techniques.  Here are some to consider with reviews by other sleep experts.

Create a restful environment

Ensure the bedroom is cool, dark and quiet before bed in order to create an environment to help you fall asleep and stay asleep.
Heat, light and noise can impact on our ability to get off to sleep and increase the chances that we wake in the night. Even if we don’t realise that is the reason for us being awake. Making sure the bedroom is cool, dark and quiet can improve the quality of our sleep as can sleeping on a comfortable, supportive bed. Use an eye mask or ear plugs if you feel this would help you.

It is common for insomnia sufferers to watch the clock when we are awake at night. For some of us, this can increase our anxiety levels and further prevent us from being able to fall asleep. It is not necessary to remove the clock, as, for example, some people rely upon their alarm clocks to get them up in the morning, but having the clock face out of sight will help reduce any sleep anxiety.

Avoid smoking, caffeine, alcohol and sugary foods before bedtime

Smoking, caffeine, alcohol and sugary foods can all disturb your sleep patterns. Try to cut down on alcohol and avoid caffeine close to bedtime. Instead opt for a suitable pre-bedtime drink as part of your routine. Introducing a bedtime drink back into your routine is a great habit to get in to – just as many of us religiously do for our children following a bath, bottle and bed routine.

Although there are significant individual differences in how caffeine affects each of us, give yourself enough time between your last caffeine intake and your sleep time to make sure that it does not interfere with your ability to get off to sleep.
Although alcohol is a sedative, it can have a significant impact on the quality and quantity of your sleep. Our sleep tends to become fragile and light when we have a lot of alcohol in the evening and can lead to lots of awakenings in the latter part of the night and feelings of being unrefreshed during the day.
Nicotine is a short-acting stimulant that can keep you awake and so should be avoided in the later part of the evening and during the night if you happen to wake up.

Reduce electronic use before bedtime and avoid electronic use in the bedroom

Using electronics just before bed and in the bedroom can keep us awake for longer as the blue light from these devices has the capacity to prevent the hormones that make us sleepy from being produced.  Importantly, it is not just the light that can affect our sleep but most activities that we use our devices for can keep us awake and alert which we don’t want to do at bedtime.

Don’t go to bed full, hungry or thirsty

Eating at regular times helps strengthen our internal body clock. However, eating a heavy meal before bedtime can make it challenging to sleep at night. Drinking lots of liquid before bed will also increase the chances that we have to go to the bathroom during the night. Conversely, being hungry or thirsty at night can increase the chances of waking up. A balance should be struck between being sated but not full up before we go to bed – the Ten:PM Night Cookie is the perfect answer!

Healthy eating habits can also help

All the foods you eat and the beverages you drink could have an impact on how well you sleep. Eating a healthy diet influences the way your brain works, which can not only help with sleep problems but also decrease symptoms of depression. These suggestions might help you get better sleep:

Eat nutrient-rich foods ; Avoid spicy or fatty foods close to bedtime ; Eat a substantial breakfast but a small supper; Have a light snack before bedtime, ideally with an element of carbohydrates; Limit the amount of refined sugar in your diet; Drink enough water to stay well-hydrated.

Engage in daytime exercise

Exercise promotes the quantity and quality of your sleep, making it deeper and more refreshing. However, a few studies have shown that exercising too close to bedtime can prevent sleep so we suggest leaving a window of at least 2 hours before bedtime without exercise.

Ten Pm Product Range

Give your body a helping hand!

Our product range has been specifically designed to help the body and mind relax to provide you with the best chance of achieving a great night’s sleep. The product range has been designed to form part of your healthy bedtime routine.

Having a Ten:PM Night Drink (luxury hot chocolate!) together with a Ten:PM Night Cookie 1 hour before bed will enrich your body with natural herbs and ingredients that have been proven to help you get a good night’s sleep.

Then 30 minutes before bed take a couple of Ten:PM Night Capsules which are packed with Ashwagandha, spray your bedroom and pillow with the Ten:PM Night Spray and feel as relaxed as possible.  If you are someone who struggles to sleep unless you have complete blackout, then the Ten:PM Night Mask will be perfect for you!