5 Steps For a Good Night's Sleep
Waking up each morning feeling energised and well-rested is a great way to start the day and substantially improves so many aspects of your life.
Acquiring your necessary eight hours is as important as having a healthy diet and regular exercise. However, for some, getting to sleep can be challenging; switching off from a busy day isn’t always as easy as it sounds, and there is nothing worse than tossing and turning all night long.
Here are some simple tips to make sure you fall into a deep and refreshing slumber every single night.
Prepping for bed is as much part of actually getting in. It is the time to unwind and remind your body that it is the end of the day. Creating a ritual will unconsciously trigger your brain to get into sleep mode. The first step of this routine is to switch off your devices! Tv, phone, and laptop all need to be put away; the blue screen and light exposure affect your brain, telling it that it is daytime which reduces your melatonin levels, which is the hormone we need to relax!
Secondly, set aside a good hour or two before heading to bed to remove this stimulation and wind down; instead, have a bath, read a book or get into the habit of journaling about your past day. These positive outlets will calm your mind and remove any racing thoughts. Try to stick to the same bedtime each evening, your natural body clock will start to catch on and gradually, it will help you get settled effortlessly.
Investing in some high-quality sheets and pyjamas is really worth doing; comfort is vital for your bed and sleep. Linen is an excellent option as the fibres are breathable, keeping you warm in winter and cool in summer. There is no better feeling than getting into a clean bed, and washing your sheets accordingly will encourage you to maintain your sleep hygiene too. Choosing supportive pillows and mattress is the bread and butter of a good night’s sleep; these will ensure you are laying correctly to avoid any aches or pains when you wake up! Get cosy with a blanket on those cooler nights but try to keep some natural airflow through the bedroom; an open door or window or a fan on a low setting will keep it clear and maintain a stable temperature, helping you sleep better.
Essential oils and scents are incredibly powerful at getting our brains and bodies to wind down. Introducing a pillow spray or nighttime candle are little tweaks that will optimise your sleeping environment. Lavender is renowned for its soothing and versatile properties; it reduces anxiety and tension and gently lowers your heart rate, blood pressure and body temperature. These physical effects mimic what your body does when it is easing into sleep, making it a perfect way to get your forty winks! Other oils such as ylang-ylang, peppermint, and chamomile are also good options, so look for these as they are ace at creating a restful atmosphere.
Lots of us love having a cup of herbal tea or warm milk before bed; it is an extra comforting part of the nighttime ritual. Adding Orchard St’s Dream Drops to your choice of evening drink will guarantee a restful mind and body before bed. With natural ingredients including passionflower, skullcap, and the California poppy, these all work to combat your worries and fears by winding down your adrenals: simply add twenty to forty drops into your tea, water or milk or under your tongue.
Another great option, particularly for those who struggle with insomnia, is the Bliss Elixir Luna Sleep Support. It helps alleviate your nervous system for total relaxation; you will melt into the bed and have a good quality and blissful sleep. Implementing these soothing practices will make all the difference to your nightly system, giving you nocturnal tranquillity and allowing you to rise in the morning totally revitalised!