The Art Of A Good Nights Sleep

We all know how important it is to get a good nights sleep and the impact it has on our day when sleep is disturbed. Whether it is trouble getting to sleep at night or waking in the night, a combination of good sleep hygiene, soothing aromatherapy scents and relaxation techniques can help you enjoy deep restful sleep.

When we talk about sleep hygiene we are referring to our behaviour and also our environment. Poor sleep hygiene impacts sleep quality and quantity. Good sleep hygiene practices include:

1.Creating a sleep schedule

Following a bedtime routine, helps to form healthy habits. Bedtime routines are not just for children, adults need a bedtime routine too as they help signal to the body that it is time for sleep.

Following a bedtime routine puts you in the best position to sleep well at night. You may find it useful to create a sleep schedule. Having a fixed bed/wake up time is very important as a fluctuating schedule can keep you from getting into a rhythm of consistent sleep. You can make gradual adjustments if you want to shift your sleep times, do it gradually in small adjustments of up to an hour or two so you can get adjusted and settle gently into a new routine.

2.Prioritising Sleep

Don’t be tempted to skip sleep in order to work, study, socialise or exercise. Treat sleep as a priority for health and wellbeing.

3. Create the right sleeping environment

A pleasant bedroom environment helps set the scene for a good nights rest. Preparation can determine how easily you will be able to fall asleep. Dim lights in the bedroom and try to keep away from bright lights before bed as they hinder the production of melatonin, a hormone that the body creates to facilitate sleep. Unplug from electronics. Build in a 30 - 60 minute buffer time that is device free. Gadgets cause mental stimulation that is hard to shut off and blue light may decrease melatonin production.

Daytime Naps are a great way to regain energy during the day but they can throw off sleep at night. If you like to nap, keep naps short and limited to early afternoon.

Ensure your bedroom is not too hot or cold, around 18 degrees is the optimal temperature. Block out light using black out blinds or curtains. If noise is an issue try using ear plugs.

Don’t toss and turn. If after 20 minutes you haven’t gone to sleep, get up, stretch, read or do something else calming in low light before trying to fall asleep again.

4.Aromatherapy                          

Aromatherapy can help to soothe and relax you, preparing mind and body for a good nights sleep

Run a comforting warm bath using our Bath Salts or Bath Oils infused with natures most relaxing essential oils. Our range of Bath Salts and Bath Oils provide a deeply relaxing bath experience to help you unwind and release tension. Choose from one of the following blends:

Deep Sleep

A beautiful signature blend containing gently reassuring and calming Lavender, popular in aromatherapy for sleep and deep relaxation. Also contains Neroli, a harmony of citrus and floral notes, deeply soothing and helpful in soothing away stress and anxiety

After having a warm bath use our Deep Sleep body oil for a gentle massage and beautifully soft, fragrant skin. Our Deep Sleep Room Mist helps create a soothing atmosphere for you to unwind in. Our Deep Sleep or Tranquil Escape Aroma Roller Balls or Body Balms can be used on pulse points before bed. Keep by your bed so you can use if you wake during the night to help you drift back into blissful sleep

Try and allow 30 minutes for winding down before bed, maybe play some soft music, do some light stretching, yoga, meditation or relaxation exercises It is best to focus on methods of relaxation instead of making falling asleep your goal. Meditation, Mindfulness, paced breathing and other relaxation techniques put you in the right mindset for bed. Use our Deep Sleep Room Mist to help create a soothing serene atmosphere.

It is also worth remembering, it is not just bedtime habits that play a role in getting a good nights sleep, positive daytime routines can help support quality sleep at night.

Get some daylight exposure, sunlight can help with restful sleep

While alcohol can make it easier to fall asleep, it can disrupt sleep later in the night

Caffiene can keep you wired when you want to rest so it is best to avoid it later in the day

Eating a heavy meal late can mean your body is still trying to digest food when it is time for bed

We can all can adjust our environments and habits for better sleep quality and you can test out different ideas to help discover what works uniquely for you and helps you to enjoy the many health and wellbeing benefits of quality and restful sleep.