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5 Tips for a Better Nights Sleep

I thought today I would share my tips on how to fall asleep faster, stay asleep and wake up feeling refreshed in the morning. 

1. Plan ahead - set the stage for a good night’s sleep! How??

    1. Avoid caffeine after 2pm.
    2. Exercise for at least 20 minutes during the day, not late at night.
    3. Avoid alcohol within 3 hours of bedtime as alcohol disturbs your sleep
    4. Do not eat or drink too close to bedtime (especially if you tend to wake up for a bathroom trip during the night)!

no late night snacking

2Wind down - create a bedtime routine that helps your body naturally wind down so that you are in a parasympathetic mode at bedtime. This could include journaling as a reflection of the day, writing down all the thoughts that tend to come up and stop you from falling asleep. Or write a to do list for the next day as well as anything else that your brain starts to think about once your head hits your pillow.

journal to clear the mind
3. Limit light at night – This means all light, from your phone, computer, and TV, even any fluorescent lights you may have at home. A blue light radiates from these devices and it's this blue light that suppresses melatonin (your sleepy hormone that needs to be produced at night in order for you to fall asleep easily) – try turning on the automatic blue light filter on your phone; better yet, stop using your phone by 9pm.

phone at night

4. Create a Sleep Sanctuary in your bedroom - this means a dark space, no light, and no phones, plus a comfortable sleeping surface. Try to get your room to a cool temperature, lower than 19 degrees C and no distractions.   

good bed to sleep in

5. Have a good morning - believe it or not, your sleep routine starts when you wake up in the morning. Exposing yourself to full light for 30 minutes in the first 1-2 hours of being awake helps your body to produce more melatonin at night, oh and also try to avoid grabbing your phone first thing in the morning too, as you want to be exposing yourself to natural light, not the blue light from your phone. 

Morning Sunshine

And if you have tried all these things and still have trouble sleeping, try a herbal sleep tea such as MeVa Calm, MeVa Summer Dreams or Meva Sleep.

 

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