Do you have a sleep routine, but still find that you sleep poorly? Here’s a few tips to try and remedy that for you, because without sleep, we’re left ragged, tired, under energized, exhausted, our mental health suffers, our performance suffers, everything suffers. It’s super important. It’s what we call the force multiply.

Sleep enables us to do great things with our lives. Without it, it’s difficult.

The first and most important thing, is to start looking at relaxing your nervous system. Maybe you have a little bit of a sleep routine or a sleep staircase as we call it, but you still find yourself over anxious and hyper alert at bedtime.

Meditation’s a wonderful way of relaxing your nervous system. Having quiet time, reading under a dim light, for example. Not thinking about work, so putting your phone on do not disturb, not checking email or social media before bed. Think about bringing your nervous system into the calmest possible state, the way we would if we were putting a child to bed.

That’s the most important thing, because you could be sprinkling lavender oil on your pillow, spraying magnesium on your body like I do, and doing all these other things, but if you’re still going to bed and looking at your email last thing, it’s all for nothing.

Also, think about the temperature of your room and the appropriate bedding. At the time of recording this, it’s super-hot here in London. It’s between 25 and 30 degrees. During this type of weather, have the room very cool. Get the right bedding for summer onto the bed too, and that will really help you.

Think about light and noise. You don’t want any light or noise in the bedroom. Create an environment for yourself that’s appropriately set up for sleep, and then focus on quietening your mind and your body, so that you’re ready to get into that sleep state.

I hope that works for you. Let me know how you’re getting on, if you’ve got questions, please email me at [email protected]. I’d be happy to help.

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If you’re reading this, you’re are probably in a reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy. The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit or email [email protected] to register your interest in our services and connect with us on Facebook, Instagram and Twitter.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.