Now the nights are drawing in it’s time to start establishing good sleep routines to see you through the autumn and winter.

Don’t eat too late in the evening

Try and eat early in the evening. If you eat late, then your digestive processes will still be working away. The result is that you are more likely to wake up feeling sluggish. Food stays in your stomach for about 2 hours, so it is best to leave at least 3 hours after eating before going to bed.

Make sure your bedroom is a dark as possible

To wake up refreshed it is essential that you get a deep and restful sleep. Sleeping in a totally dark room helps the production of the brain chemical melatonin, which is excreted by the pineal gland. Melatonin has an effect on our mood and many aspects of our immune system and health. Studies have shown that cutting out all sources of light in the bedroom might help reduce depression.

Cut back on salt in the evening

Avoid eating a salt laden meal in the evening. Many people find that it can contribute to the appearance of puffiness, especially around the eyes. Your also more likely to feel dehydrated when you wake up.

Stop drinking caffeine after midday

Caffeine blocks some of the brain chemicals which make us feel sleepy. Although this stimulant is well known to contribute to anxiety and irritability. Only drink it in the morning so that it doesn’t interfere with the body’s circadian rhythms.

Prepare your skin the night before

Remove all make up and exfoliate your skin before going to bed. Reduce puffyness and the appearance of your skin in the morning by splashing genuine rosewater on your face.

Skin Brushing

Dry skin brushing is a great way to stimulate the lymphatic system and improve skin tone and complexion. Make sure you use a natural brush (not synthetic). You need to use it dry before you have a shower. Start by brushing feet and then your legs in long strokes. Brush towards your heart, although when you come to the abdomen brush in a clockwise motion to promote healthy digestion. Brush both sides of you arms towards your arm pits. You can use the brush around your breasts but not on your nipples. The whole process should take at least 3 minutes and then jump in the shower feeling invigorated.

Exercise in the morning

Exercising in the morning jump starts your metabolism. If you exercise at the same time every morning your body clock will adjust and you will eventually wake up feeling energised and ready to go.


Take antioxidants as a supplement. They help to reduce inflammation in the body and support the body in dealing with its own metabolic toxins more efficiently.

Philip Weeks’ tips for change of season health