Essential to our physical and mental wellbeing, sleep replenishes and repairs the body, calms the mind, bolsters our immune system, boosts energy levels, and gives our brain, muscles, and organs a much-needed break.
Your relationship with sleep is one of the most important relationships you'll have, so take the time to figure out what approaches best for you and then stick with it. With a few tips and new habits, you can fall asleep naturally, quickly, and most importantly, stay asleep.
Stick to a schedule. The body craves routine and performs best when you sleep to a consistent schedule. Create a natural rhythm for your body that aids in better sleep and helps you wake up feeling refreshed. An optimal time for bed is between 9pm and 10.30pm, as this is when your bodies' natural production of melatonin increases and makes you sleepy.
Comfort is key. Think of your bedroom as a spa, a calm oasis, a place that invokes relaxing and soothing vibes. Before bed, make your room as clutter-free as possible, use comfortable, breathable bedding, low-lighting, blackout blinds if necessary, and make sure your room is cool. Your body temperature naturally lowers as your body prepares for sleep. A cool, comfortable room can help you fall asleep faster and contribute to deep sleep.
Take a warm bath or shower. Taking a bath or shower about 90 minutes before bed can help you fall asleep quicker. Studies have shown that a warm or hot bath or shower will initially raise your core body temperature and then rapidly cool it down when you finish, instigating melatonin production and better preparing you for sleep. Taking a bath or shower in the evening is also a great way to relax tense muscles, relieve cold or flu symptoms, increase blood circulation, and rebalance and clear the mind after a busy day.
Natural aromatherapy. Consider using an essential oil diffuser at night to aid good sleep. The right oils can help reduce stress and aid in deep sleep. Lavender, in particular, has been shown to not only help you fall asleep quicker but also improve the overall quality of sleep. Add a few drops to your diffuser and switch it on about an hour before bed, and then switch off before you go to sleep. Essential oils are also great when applied directly to the feet, temples, wrists, or behind the ears. We love using our Deep Sleep Body Balm as a pre-bedtime ritual.
Breathe deep and unplug. Electronic devices are one of the main culprits of sleep deprivation. Try and unplug at least 30 minutes before bed, or earlier if you can, and engage in some relaxing non-electronic activities. Read a book, meditate, do a 15-minute yoga stretch, use a gua sha with some sleep-inducing facial oil to release tension from your muscles, write in a journal about your day, or try some deep breathing exercises. One of our favourites is the 4-7-8 technique. Take a deep breath and exhale completely. Inhale for four seconds. Hold your breath for seven seconds, and then breathe out for eight seconds. Repeat for four repetitions.
We hope these approaches help.
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