Amplify Challenge

3 Tips To Help Create A Healthy Nighttime Routine

When it comes to achieving your health and fitness goals – whether it’s a fat loss goal, a strength goal or even a habit goal – one of the most underrated things people often overlook is sleep. Even if you’ve completely nailed your workouts and nutrition, if you’re not getting at least 7-9 hours of good quality sleep each night, you won’t get your best results. 

There are so many positive effects sleep has on our bodies including a stronger immune system; more mental clarity and reduced stress and from a fitness perspective, it’s one thing that can make or break your results. Getting 7-9 hours of quality sleep each night helps us perform better, speeds up repair and recovery, strengthens the immune system and reduces the risk of injury. 

So if you’re committed to improving your sleep, here’s 3 tips to help create a healthy nighttime routine. 


  • Go Screen Free 

While it can be tempting after a long day to sit in front of the TV catching up on Tik Tok, the blue light emitted through screens can negatively impact sleep by throwing off your circadian rhythm and delaying the onset of melatonin production – the hormone that helps us wind down and fall asleep. Going screen free and staying off all electronic items for at least two hours before bedtime can help reduce these sleep interruptions/inhibitors. Instead of doing one last scroll before bed, try reading a book, doing some light stretching or doing a relaxation meditation instead. 

  • Eat dinner early and have a warm drink

Eating a heavy meal right before bed can seriously disrupt your sleep; so aim to have dinner a few hours before bed to give your body time to digest. A light snack or a warm drink is a great option if you still want something a little later, like a mug of Naked Harvest Moon Mylk, which is specifically formulated to help aid sleep. Made from a blend of calming ingredients including magnesium and ashwagandha – it’s the perfect thing to help you wind down before bed (plus it comes in a selection of delicious flavours like Rocky Road, Vanilla Maple Chai, Hot Chocolate, Salted Caramel and White Chocolate Raspberry). 

  • Try and stick to a consistent bedtime 

We’ve all heard the saying, “you get what you do consistently, not occasionally” and that’s especially true when it comes to sleep. Following a consistent sleep schedule by waking up and going to sleep at the same time each day will help your brain create a natural sleep cycle so your body naturally starts to wind down on its own. When you’re consistent, after a while you’ll likely find you won’t even need to set an alarm… 


Shop the Naked Harvest Moon Mylk Range here.

Don’t forget as an Official Amplify Challenge Partner, all Amplify participants are entitled to 20% off full priced Naked Harvest items until 27 July 2023 using the code SP20 at checkout.