Picture for 8 simple tips to improve sleep and your diet plan

8 simple tips to improve sleep and your diet plan

Finding it harder and harder to get up these mornings? Don’t worry, you’re not alone!

The depths of January can be a really tough time to muster energy or follow a healthy diet plan. Add to that, the stresses of everyday life, lack of sleep, poor diet or lifestyle choices and is it any wonder that lots of us want to hide under our duvets?!

Don’t despair! We have some tips recommended by the NHS to help when we’re all in need of a mental and physical pick-me up! Bye bye stifled yawns and snoozed alarms...


At Jane Plan, we’re big fans of healthy snacks every three to four hours. The best way to follow a healthy diet plan is to eat often and eat well rather than one heavy, calorie rich meal. 


It might feel like the very last thing that you want to do in the world but regular exercise actually gives you energy. Start with a 15 minute walk and build-up until you reach the recommended two and a half hours of exercise a week.


It can be exhausting carrying extra pounds. What’s worrying about this is that the more excess weight you carry, the more strain you put on your heart. This can make you tired. Get active, start making healthy diet choices and see your energy levels rise!


The NHS reports that about two-thirds of us suffer from sleep problems. Why not devote some time to implementing a healthy sleep routine. Try to go to bed and get up in the morning at the same time. It might be tempting but try to avoid naps through the day. You could also try and have and have a hot bath before bed for at least 20 minutes.


Stress eats up our energy resources and this is bad for our bodies and wellbeing. What makes you happy? What makes you feel at ease? Spend time finding this out or if you are lucky enough to know right away, start incorporating these things into your day. Yoga, walking your dog, listening to music, painting, reading...the list is endless for us at Jane Plan HQ!


There has been evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight tiredness. See your GP for more information and options of support.


The Royal College of Psychiatrists recommends that anyone feeling tired should cut down on caffeine. Don’t do this in sudden burst if you are partial to a cuppa as you might end up with unwanted headaches. Try drinking more water or herbal teas instead and reduce your intake. It’s all about the little changes!


It might go against what you think but the NHS article reports that you sleep less deeply after drinking alcohol. Cut down on alcohol before bedtime. It is recommended that men should not regularly drink more than 3-4 units a day, while women should not regularly drink more than 2-3 units a day.


Drink more water and feel your energy rise. Sometimes you feel tired simply because you’re mildly dehydrated. Keep a cold bottle of water in the fridge or if you are not massively keen on drinking lots of water, why did add a slice of lemon for flavour?

Read more tips from the NHS on how to beat winter fatigue here: http://bit.ly/KByODO

Share on:

Start your plan
Detox your home and help weight loss! thumb

Detox your home and help weight loss!

Remember – out of sight, out of mind!

Read More
Is emotional eating disrupting your weight loss? thumb

Is emotional eating disrupting your weight loss?

Don’t get caught out by a negative cycle of thinking. Recognise the warning signs of comfort eating to maximise a healthy diet plan.

Read More
Seize the Moment and Embrace a Healthier You! thumb

Seize the Moment and Embrace a Healthier You!

We say today is the day to have a fresh start and look at your diet plan with a clean slate.

Read More