For a lot of people, a good night’s sleep is fast becoming more of a dream than a reality. Today, we live in a society where stress and anxiety are prevalent, which can have a major impact on our sleep.
You might not be able to control the factors that interfere with your sleep but you can develop habits that encourage better sleep. Start with these simple tips.
1. Stick to a sleep schedule
Make sure you set aside a good eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours to be well rested.
Try to go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's circadian rhythm and body clock.
If you don't fall asleep within about 20 minutes get up and do something relaxing such as reading or listening to soothing music. Go back to bed when you're feeling tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
2. Pay attention to what you eat and drink
Don't go to bed hungry or full. In particular, avoid heavy or large meals within a couple of hours of bedtime.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
3. Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of blue light such as screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.
Spending time outside every day might be helpful, too.
6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Whether you find it hard to get to sleep or wake up often during the night, we have a range of dreamy products that will help calm your mind ready for a great night's sleep.
Sleepy Pillow Mist
Do you often wake at night? Try our dreamy pillow mist, with a soothing aromatherapy blend of 9 essential oils, each carefully selected for its relaxing and calming properties, including Rose, Frankincense, Sweet Orange, Geranium, Bergamot and Lavender to ensure an unbroken night's sleep.
Probiotic Multi-Mineral Repair Mask
Is your skin feeling weary and in need of some TLC? Infused with damask rose and lavender, the dreamy scent of this nourishing mask is also great for helping you drift off to sleep. The star ingredient, Magnesium, calms the skin from the irritating effects of pollution and also rebalances oily shine. Leave on overnight and wake up to firmer, more radiant skin.
Relax Hydrating Peptide Serum
Is your skin feeling stressed and in need of some soothing hydration? Our Relax Hydrating Peptide Serum is a calming, cooling and highly-effective hydrator that leaves your skin visibly healthy and soothed. Infused with the calming scent of natural lavender to soothe skin and mind ready for a restorative night's sleep.
Sleep Essential Oil Blend
A blend of 11 essential oils, including Lavender, Patchouli, Frankincense, Chamomile, Neroli and Petitgrain, each carefully selected for its naturally soothing sleep and tranquillity-inducing properties. Try in a relaxing bath – just add a few drops to the water, or a relaxing pre-bed massage – add 1-2 drops to a base oil.