Tips for a Good Night's Sleep
With significant numbers of us experiencing changes to our sleeping patterns due to the pandemic and it being World Book Day, I thought it would be a good time to re share some of the natural sleep remedies that have helped me over the years.
If you toss and turn all through the night, or just can’t drop off some evenings, you could try some natural solutions. From aromatherapy oils to bedtime tea, they could help you to relax, unwind and get some much needed rest to help you regain healthy sleep habits.
Routine is super important to me, particularly for sleep. Going to sleep and waking up at the same time every day can have a very beneficial impact on the quality of sleep, as well as the ability to drift off. As soon as I start to push my sleep time back (Netflix binge anyone?!) I notice a huge difference in how long it takes me to get to sleep at night. However, it’s not only the just before bedtime routine or time that has an effect; what we do in the run up to bedtime and even during the day can have an impact. Think about what you’re eating for the few hours before bed, if it’s high in carbs or contains caffeine it won’t do your sleep any favours. How about screens? I try and ban screens for at least an hour before bed, but I work in IT and online so sometimes this one's difficult! When I’ve been on my screens too late I make sure I meditate, else I know I will lie there for hours trying to switch off.
You may know that many of our products are based on aromatherapy, that’s because it really works! I love the Sleepy Head Room and Pillow spray mist by Made By Coopers Apothecary, which is a mixture of lavender, frankincense and chamomile, for a blissful night’s sleep (featured in our Good Night’s Sleep Gift Box). I also have a diffuser and often put a blend on for a couple of hours before bed; Lavender, Geranium and Frankincense or Bergamot, Sage and Frankincense are personal favourite blends.
- A bedtime bath
There is a reason people recommend we incorporate a warm bath into our baby and toddler bedtime routine, a warm bath before bed can be so relaxing and help you to kick off that bedtime ritual. Studies suggest that the ideal time for a pre-bed bath is around 90 minutes before you go to sleep. It’s also a great way to get yourself off screens and to completely switch off for that vital time before you sleep. Use bath salts or a relaxing lavender bath bomb and take in a cup of sleepy tea for added relaxation.
Meditating has changed my life! I would definitely recommend a meditation before bed, it’s a great habit to get into and really helps to switch off from all of those thoughts that keep you awake. I use the Headspace App and highly recommend it, you can choose how long you want the meditation to last and there are so many to choose from. I’m not sure I’ve ever got to the end of one as I fall asleep pretty quickly! There’s a 30 day trial available if you want to give it a go. I love using a lavender eye pillow for meditation also. If you’re not ready to take the leap into meditation (you’ll not look back!) then you could also try listening to soothing music, reading a book or writing down your thoughts before you try to drift off.
Unsurprisingly, keeping active has an impact on our sleep. According to Sleepstation, “Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnoea and increases the amount of time you spend in the deep, restorative stages of sleep”. Timing is also important, try to finish vigorous workouts at least three hours before bedtime though relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
So, there you have it. My top tips for a blissful night’s sleep! I hope these help if you’re suffering with a lack of sleep or struggling to drift off. I’d love to hear if they help and if you have any tips I’ve missed?