Sleep is the latest health commodity. Forget diet and workout plans, everyone is asking: how many hours did you get last night? But worrying about whether you are getting enough sleep can cause anxiety, which in turn, can affect your sleep. We’ve put together some tips on improving your sleep schedule.
Sticking to a regular routine can help you maintain better sleep. This means trying to go to sleep and wake up at the same times each day – yes, even at the weekend! Establishing a ‘wind-down period’ before bedtime can help you to switch off and forget the worries of the day.
You can try doing the same thing each night before going to bed, such as having a bath, writing in a journal, or meditating. By doing this activity, you’re telling your body and mind to slow down and relax before drifting off.
Bathing at night can be beneficial for sleep, as it helps to regulate your body temperature before bedtime. Try adding essential oils to your bath water for ultimate relaxation. Scents of lavender, tangerine, and bergamot can help you feel calm.
Set your environment
Having a good night’s sleep relies partly on your bedroom environment. Here’s some tips to make your bedroom a peaceful place to drift off:
- Avoid technology try to leave phones and other devices out of the bedroom, as blue light can affect sleep quality
- Purpose your bedroom should be for sleeping only — avoid watching tv in there, or other similar distractions
- Calming aids if you struggle to relax, try using lavender oil or a pillow spray in your bedroom to promote a peaceful environment
- Cool room sleep in light clothing, ideally non-synthetic, to help keep you cool as you sleep
- Block distractions use an eye mask and ear plugs if you find that sunlight and noisy birds wake you up too early in the morning
Aromatherapy can be helpful for establishing a relaxing atmosphere. Similar to lighting a candle, using a sonic diffuser with calming essential oils can help you to feel present. Read our guide on how to use essential oils for more tips.
In the daytime
Sleeping well isn’t just about what you do right before bedtime, it’s also important to consider what you do during the day to ensure a good night’s sleep.
Staying active is essential for a healthy lifestyle. It improves heart health, joint health, helps to manage weight, and even helps in maintaining good mental health. Exercising during the day can also help improve your sleep pattern — you may find falling asleep easier when you’ve completed a workout that day.
Eating a healthy balanced diet full of different foods ensures that you are nourishing your body with a variety of essential nutrients, such as vitamins and minerals. These nutrients help to regulate functions in the body, including sleep.
It’s a well known fact that caffeine keeps you alert. While you may appreciate a caffeine kick in the morning, try to avoid consuming caffeinated drinks, like tea, coffee and energy drinks, after midday to keep your sleep cycle uninterrupted. Enjoy caffeine-free alternatives instead, such as herbal tea and flavoured sparkling water.
Support your healthy lifestyle
Sleep is so important. That’s why we’ve put together all our favourite products for sleep & relaxation. Check out our range of calming products to help you drift off with ease, including vitamins, supplements, and aromatherapy.