6 Tools to Improve Your Sleep
Many of the leaders I work with have been sharing a common challenge recently: struggling to get restorative sleep. It’s no surprise. High workloads, endless digital demands, and the inability to switch off can leave even the most resilient leaders lying awake at 2 a.m. replaying the day.
Because sleep is so vital to performance, clarity and wellbeing, I wanted to share six practical tools that I know genuinely make a difference. Unlike most of my advice, these are products rather than pure practices. I don’t have any affiliations with the brands listed here – they are simply tried, tested and effective. If you’re outside the UK, it’s worth shopping around for local versions.
The key is not to overhaul your life overnight. Start with one tool, experiment, and build gradually. Think of it as a long-term investment in your most precious resource: sleep.
1. Lavender Oil
- Why: Calms an overworked mind and signals your nervous system that it’s time to rest.
- Time: 30 seconds
- When: Just before bed
- How: Inhale directly from the bottle, rub a drop into your hands and inhale, apply to the soles of your feet, or add to a diffuser or Epsom salt bath.
2. Sleep Tea
- Why: A gentle, natural sedative that soothes the system and encourages deeper sleep.
- Time: 15 minutes
- When: In the hour before bed
- How: Brew for 15 minutes in a teapot. Sip slowly, breathe deeply, and treat it as a ritual of winding down.
3. Shakti Mat (Acupressure Mat)
- Why: Quickly releases tension stored in the shoulders, neck, and back after a demanding day.
- Time: Build up gradually to 15 minutes per day
- When: Before bed
- How: Lie down so your back is in contact with the mat. Start with a t-shirt for comfort, then progress to bare skin for deeper impact.
4. Stretching Programme
- Why: Regulates the nervous system and eases tight muscles caused by long days at a desk or on the move.
- Time: 15 minutes, 5 days a week
- When: Evening wind-down
- How: Follow short, guided videos. No need for add-ons, just space, time and consistency.
5. Synctuition Mind Spa (App)
- Why: Brings the benefits of meditation to those who don’t find it easy to meditate.
- Time: 20 minutes
- When: Before bed
- How: Download the app, plug in headphones, and let the immersive soundscapes ease you into rest.
6. Floatation Tank
- Why: Dramatically reduces stress and anxiety, supporting deep calm and recovery.
- Time: 60 minutes + travel
- When: As an occasional deep-reset practice
- How: Float in a pod of warm, Epsom salt-rich water. A powerful way to completely switch off.
Further Reading
If you would like to go deeper:
- My book,Sleep Meditations(Audible) – practical guided techniques to help you relax body and mind, preparing you for deeper sleep.
- Why We Sleep by Matthew Walker – a science-based deep dive into the importance of sleep for health and performance.
For more practical sleep strategies, you may also like my blog: How to Protect Your Sleep Under Pressure
