I’m pretty sure lack of sleep is probably to blame for the small bouts of depression and lows most of us feel every now and then.

If you don’t sleep properly how can you ever be expected to fire on all cylinders the next day? We drag ourselves throughout the day rather then actually living and enjoying it.

Sleep is a vital survival mechanism, it’s where we restore and recover our minds and bodies. Without it what happens? Not a lot if you just miss a few hours but it’s the chronic lack of sleep that does the damage.

A few hours of sleep lost will more then likely lead to you being irritable, make it harder for you to concentrate, and pretty much kill your productivity. Now though it won’t kill you, living like that isn’t getting you anywhere fast, and feeling like that every day isn’t helping you live a fulfilled life.

That’s why you need a sleep ritual.

Here are your 5 steps to better sleep.

Step 1 – Limit your caffeine intake to the morning with no caffeinated drinks after 4pm.

Caffeine is a stimulant and stays in your body for up to 6 hours after ingesting it. It will keep you awake so try to stick to morning only or at least stop in the afternoon.

Step 2 – Two hours before bed, take out a piece of paper and do a “brain dump.”

Lots of us are stuck in our own heads listening to the internal monologue. Ever sat in bed worrying about what’s happened or what you need to do tomorrow. ‘Dump’ it onto a piece of paper then forget about it, it will still be there tomorrow.

Step 3 – One hour before bed turn off your TV and computer.

Don’t drift off to sleep while watching TV. While it may seem like a relaxing activity, watching TV and being on the computer are actually stimulatory.

Step 4 – Make some tea, listen to soft music, and read.

Reading fiction and sipping on hot herbal tea gets you out of your mind and into the story, it also regulates breathing and tells your body you’re shutting down.

Step 5 – Turn off your phone and other gadgets and keep them out of your bedroom.

Radio frequency sources like the ones in your phone interfere with sleep and waking up in the middle of the night and checking your phone is just too tempting. Put it in another room and buy a battery-operated alarm.

What to do now??

Follow these 5 steps tonight and then make sure you consistently repeat them for at least 2 weeks. Once you have done that see how you feel. I’m guessing it will be a lot more energised, less irritable, more motivated.

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