7 Sleep Tips To Wake Up Rested
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The phrase "beauty sleep" isn't just a cliche. Our cells literally repair and regenerate while we sleep, so ensuring we're getting enough of it is not only integral to overall health and wellness, but a guaranteed way to wake up with glowing skin. Below, find seven tips to improve your sleep life.
1. SET UP YOUR SPACE
Curate a relaxing space by setting the scene for sleep. Opt for soft ambient lights before bed, signalling to your body and brain that it's time to move into a more restful state. We love applying a hotel 'turn down service' to our own bedrooms before bed: closing the curtains, turning down bed linens, placing water on the bedside table, and leaving a pair of slippers beside the bed.
2. CREATE A WIND DOWN ROUTINE
If you have trouble sleeping, we've found it helpful to create a wind down routine that's simple, easy to stick to and enjoyable. Taking a warm BATH or EVERYTHING SHOWER before bed lowers our core temperature, letting the body know that it's soon time for sleep. You could also try swapping screens for meditating, reading, journalling or even doing an LED mask while listening to a podcast.
3. THINK OF BED AS A HAVEN
Your bed should be a safe and comfy space, built for dreaming. Choose beautiful bed linen in French flax, bamboo or organic cotton. We like to use a pillow spray before bed, or add a few drops of essential oil to a diffuser. Try to keep tech (phones, laptops) out of your sleep space. Easier said than done, but so worth it!
4. DE-STRESS YOURSELF
Chronic stress can be incredibly disruptive to healthy sleep habits. It activates the body's fight or flight response and releases cortisol and adrenaline throughout the body. Actively managing stress in your life can greatly improve the quality of your sleep. Mindfulness, meditation and yoga nidra can all help to reduce stress.
5. WEAR YOURSELF OUT
Making sure that you're moving your body enough through the day is a great way to wear yourself out for rest! With so many of us spending long periods of time sitting in front of a computer, it's super important to ensure we're getting an adequate amount of exercise. It doesn't need to be intense; find what works for you. It might be reformer pilates, boxing or even just a little walk outside in the sunshine.
6. TRY SLEEP SUPPLEMENTS
It doesn't really matter if taking sleep supplements is purely placebo. If it works, it works! Whether it's magnesium or valerian, there are some great herbal extracts out there that have been traditionally used to aid slumber. You could also try a sleepy time tea or sugar-free hot chocolate formulated specifically for sleep.
7. REGULATE YOUR CIRCADIAN RHYTHM
Your circadian rhythm is your body's internal clock that governs your sleep-wake cycle. It LOVES consistency, so you're best off sticking to a regular sleep cycle by going to bed and waking up at the same time each day. Yep, even on the weekends. Benefits of this extend far beyond shut eye. Regulating your circadian rhythm can also help your body to regular hormone production, temperature and even digestion.