THE average person spends 26 years of their life snoozing – and we all know how quickly a bad night's sleep can ruin your day.

From a sluggish shift at work to skipping the gym because you're knackered, lack of sleep can knock off your normal routine.

But there are easy changes you can make to ensure your 40 winks aren't a nightmare.

Jess MacKenzie, a Scottish yoga instructor and self-love guru, has got five simple tips to help you feel more rested.

The 27-year-old, from Edinburgh, boasts more than 57,000 followers on Instagram (@_jessyoga) and regularly shares wellness hacks with her fans.

Jess has been practising yoga for eight years and teaching for six.

She told the Scottish Sun Online: "Yoga offers us the chance to quiet our busy minds, switch off and reconnect with ourselves, which improves our mental health and therefore improves our overall wellbeing and sleep hygiene.

"I have learnt to prioritise my own health and personal growth through a daily yoga practice which instantly lifts my mood and sets the tone for each day, improving my overall happiness and wellbeing."

Here's what Jess had to say about getting a good night's sleep…

Strike a pose!

Calming breathing exercises and certain yoga poses help move us into our parasympathetic nervous system (the rest and digest state) which reduces the autonomic stress response, lowers our heart rate and calms our busy mind before sleep.

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I recommend practising Yoga Nidra or the 4-7-8 Breath before bed to bring you into a state of deep relaxation. 

Ditch the tech…

Ditch your smartphone at least 30 minutes before bed.

I prefer saving one hour completely tech free to quiet the mind and prevent active brain stimulation that delays REM sleep.

Did you know that blue light from our device screens is an artificial light that mimics daylight making you feel alert?

To calm the body instead, pick up a book or do some light journaling.

Create a sanctuary for sleep

Immerse yourself into a space that feels safe and relaxing to help soothe the mind and slip into a restful slumber.

Light a candle, use essential oils or massage in your favourite skincare with a Gua Sha before bed. 

Invest in your rest 

What you sleep on does affect how you sleep! 

Are you comfortable? Are you getting enough support? Does your temperature stay regulated? Does your bedding promote relaxation?

Exercise during the day 

Studies have shown that just 30 minutes of moderate exercise can be enough for you to experience improved sleep that same night. 

I tend to feel over-stimulated if I exercise too close to bedtime, so I always exercise in the morning or afternoon instead – find out what works for you.

Anything from a brisk walk to a series of yoga poses could be enough to get your heart rate up. 

Jess teamed up with Sterling Home Glasgow to bring her expert advice to the masses on how to create your perfect sleep sanctuary at home.

After visiting the store to check out their products, she said: “I’m so excited to partner with Sterling Home to share my top tips for a better night’s sleep in 2023.

“Sleep is something which can aid every aspect of our lives – from physical health to mental, mood to productivity and energy levels, it’s something we all need to prioritise.”

Lee Johnston, Sterling Home added: “We’re encouraging customers to ease the pressures of everyday life in 2023 and ensure they can easily create their very own sleep sanctuary at home. 

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“Whether it’s a new and improved mattress to alleviate any aches and pains, hypoallergenic bed linen, or ambient room lighting, you’ll find it all at Sterling Home.

"Don’t be shy – come along and test out our new displays and take home a great night’s sleep!”

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