Say goodbye to counting sheep and hello to a better night’s sleep!
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Posted: 27/01/23
It’s no secret that sleep plays a huge part in your overall health and wellbeing. All it takes is one bad night’s sleep to make you feel foggy, frazzled, and just downright fed up the following day. This is why it’s super important to make sure you have a top-notch sleeping routine in place (more on this later). First things first, what makes sleep so essential?
Why we need sleep
Helps to lower the risk of health conditions such as heart disease and high blood pressure by allowing the heart and vascular system to rest*
Helps improve memory by letting the brain process information from the day and form long-term memories**
Strengthens the immune system by allowing the body time to rest and repair
It can increase concentration and overall mood
Top tips for a relaxing sleep routine
1. Choose a bedtime and stick to it
Whether you’re a lark, night owl, or slot somewhere in between, we can all benefit from a consistent sleep schedule. So, where to start? Try waking up and going to sleep at the same time each day – and yes, that includes weekends. We know this is easier said than done (especially when in the throes of a Netflix marathon) but having this structure will help to regulate the body’s internal clock and encourage you to feel sleepy at bedtime!
2. Make your bedroom a sleep sanctuary
It sounds obvious but having a bedroom you actually want to sleep in is often overlooked. Making a few adjustments like getting a fresh set of bedding, replacing a worn mattress, trying out earplugs or light-blocking curtains could be all that’s needed to help you drift off that bit easier.
Once you’ve got your sleeping environment just right, why not take things a step further with a pillow spray? Often formulated with essential oils such as lavender and chamomile, pillow sprays envelop you in a relaxing aroma that helps to calm the mind and encourage a restful night’s sleep.
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Health and wellbeing
Derma V10 Lavender Pillow Spray 30ml
£1.00
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3. Pamper time
Not that you should ever need an excuse for a pamper sesh, but if you’re looking for one then here it is! Whether yours involves a full skincare routine or curling up on the sofa with a hot water bottle and a good book, carving out some time for yourself is never a bad idea.
Our favourite way to wind down? A blissful bubble bath (heavy on the bubbles) with some bath salts sprinkled in for good measure. Not only does this help to soothe any muscle aches or tightness from the day, but it also eases you into a zen-like state before bed.
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Westlab Sleep Bath Salt 1kg
£3.29
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Radox Bath Soak Feel Relaxed 500ml
£1.75
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Hot Water Bottle Plush Applique Nap
£4.99
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4. Ditch the screens
While it can be tempting to have one last scroll of TikTok before you hit the hay, you might want to rethink this habit. The blue light emitted from electronic screens can wreak havoc on your internal body clock and make you feel alert when should be feeling sleepy. This is because blue light essentially ‘tricks’ the body into thinking it’s daytime by blocking the hormone that makes you feel tired. To avoid the blue light buzz, why not try ending the day with a good book or a podcast episode instead?
5. Plan for the day ahead
If you find yourself tossing and turning for hours when you should be getting some well-deserved shut-eye, then listen up! While there could be many reasons keeping you up at night, worrying about the next day is a common culprit. If this sounds like you, try writing a to-do list the night before. Offloading tomorrow’s agenda onto paper helps to free the mind and allow you to feel a bit more in control.
However, if you do find yourself unable to switch off from your thoughts, why not try some herbal tablets or drops designed to help with temporary sleep disturbances? Remember to always read the instructions on the packaging before use.
Health and wellbeing
Health and wellbeing
Bach Rescue Night Drops Natural Night Sleep 10ml Dropper
How to perfect your sleep routine
It’s no secret that sleep plays a huge part in your overall health and wellbeing. All it takes is one bad night’s sleep to make you feel foggy, frazzled, and just downright fed up the following day. This is why it’s super important to make sure you have a top-notch sleeping routine in place (more on this later). First things first, what makes sleep so essential?
Why we need sleep
Top tips for a relaxing sleep routine
1. Choose a bedtime and stick to it
Whether you’re a lark, night owl, or slot somewhere in between, we can all benefit from a consistent sleep schedule. So, where to start? Try waking up and going to sleep at the same time each day – and yes, that includes weekends. We know this is easier said than done (especially when in the throes of a Netflix marathon) but having this structure will help to regulate the body’s internal clock and encourage you to feel sleepy at bedtime!
2. Make your bedroom a sleep sanctuary
It sounds obvious but having a bedroom you actually want to sleep in is often overlooked. Making a few adjustments like getting a fresh set of bedding, replacing a worn mattress, trying out earplugs or light-blocking curtains could be all that’s needed to help you drift off that bit easier.
Once you’ve got your sleeping environment just right, why not take things a step further with a pillow spray? Often formulated with essential oils such as lavender and chamomile, pillow sprays envelop you in a relaxing aroma that helps to calm the mind and encourage a restful night’s sleep.
3. Pamper time
Not that you should ever need an excuse for a pamper sesh, but if you’re looking for one then here it is! Whether yours involves a full skincare routine or curling up on the sofa with a hot water bottle and a good book, carving out some time for yourself is never a bad idea.
Our favourite way to wind down? A blissful bubble bath (heavy on the bubbles) with some bath salts sprinkled in for good measure. Not only does this help to soothe any muscle aches or tightness from the day, but it also eases you into a zen-like state before bed.
4. Ditch the screens
While it can be tempting to have one last scroll of TikTok before you hit the hay, you might want to rethink this habit. The blue light emitted from electronic screens can wreak havoc on your internal body clock and make you feel alert when should be feeling sleepy. This is because blue light essentially ‘tricks’ the body into thinking it’s daytime by blocking the hormone that makes you feel tired. To avoid the blue light buzz, why not try ending the day with a good book or a podcast episode instead?
5. Plan for the day ahead
If you find yourself tossing and turning for hours when you should be getting some well-deserved shut-eye, then listen up! While there could be many reasons keeping you up at night, worrying about the next day is a common culprit. If this sounds like you, try writing a to-do list the night before. Offloading tomorrow’s agenda onto paper helps to free the mind and allow you to feel a bit more in control.
However, if you do find yourself unable to switch off from your thoughts, why not try some herbal tablets or drops designed to help with temporary sleep disturbances? Remember to always read the instructions on the packaging before use.
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