Sleep

7 Ways to Sleep Better, Naturally

Getting a good night’s sleep is essential for our physical and mental health. Without it, we’re at risk of stress, anxiety and sleep-related illnesses that can have a negative effect on our health and wellbeing.

 

While we should aim for 7 to 9 hours of beauty sleep every night, getting the rest our minds and bodies need can sometimes feel like a struggle. And the more you worry about going to sleep, the less you’re able to.

 

If this sounds familiar, check out our list of seven tried-and-tested sleep tips below, or explore our full range of natural sleep aids to help you build a bedtime ritual for better sleep.

 

Enjoy a calming cup of tea

Before you head to bed, pop the kettle on and settle down with a cup of herbal tea. Herbal teas are specially formulated to help your sense of wellbeing, making bedtime a breeze. And taking time to brew a cosy cup of tea can help you switch off before you tuck in. Sip your brew slowly before bedtime to reset your mind and body.

 

Our Night Time Tea is a dreamy floral infusion of comforting chamomile, aromatic lavender and gentle lemon balm. It also contains valerian, a well-known night time herb.

 

Simply cover the teabag with boiling water and leave it for up to 10 minutes, or until the ingredients have infused to your liking. Remove the teabag and enjoy. If you want to sweeten the flavour, melt a dash of honey into your brew.

Treat yourself to a warm bath

 

Take the time to enjoy a long, relaxing soak as part of your pre-sleep ritual. Studies suggest that having a warm bath before bed can improve your quality of sleep and help you drift off more quickly. Not only does the warm water relax your body, but the drop in temperature cues your body for sleep.

 

With a calming blend of ylang ylang, patchouli and clary sage essential oils, our Beauty Sleep Foaming Bath helps create the perfect bedtime routine. As you sink into the blissful foaming bath, you’ll feel relaxed, rested and ready to drift off to the land of nod.

 

To create a more indulgent bath-time experience, turn out the lights, pop some candles safely around the bath and stick on some soothing music. The steam from the water will melt your tension, while the warm water will wash your worries away. Aaand relax….

 

If time is precious, boost your bedtime routine with our Beauty Sleep Shower Oil. It’s made with a blend of calming essential oils and skin-nourishing sweet almond oil that transforms into a soft milky lather to enhance your beauty sleep.

Give yourself a massage

 

Relieve tension before you go to bed by giving yourself a quick 5-minute massage. Use your favourite hand cream to slowly massage your fingers and palms before moving onto your feet, applying your Comfrey & Mallow Foot Balm in circular motions to alleviate stress.

 

For the rest of your body, our range of soothing massage oils are designed to nourish dry skin. Warm the oil by rubbing your hands together and massage it gently into your skin.

 

Not only is self-massage an excellent way to release pent-up tension, but you can treat dry hands, feet and skin to a nourishing treatment at the same time. By the time you wake up, you’ll feel silky-smooth and ready to take on the day!

Adopt an aromatherapy routine

 

Adding an aromatherapy ritual to your nightly routine can help you achieve a more restful sleep. That’s because many essential oils have calming and grounding properties, helping you to wind down at the end of a busy day.

 

 

Our natural remedies can support your general wellbeing, offering you a natural way to nurture your inner calm. Simply pop your favourite essential oil in a diffuser or burner (we recommend lavender or our calming blend for the best night’s sleep) and sit back as your living space transforms into a calming oasis.

 

If you struggle to sleep and want to know more about how aromatherapy can help you, why not book onto our Online Aromatherapy for Sleep Workshop over Zoom and learn how to get started.

Practice mindfulness

 

You don’t need to do a long yoga session every night before you go to bed to unwind (unless you want to, of course). Practising just five minutes of meditation can help you connect with your inner self.

 

Before you turn in for the night, try some simple breathing techniques to clear your head and invite good thoughts into your mind. To do so:

 

  1. Find a comfortable spot either on your bed or with a cushion on the floor and sit with your back straight.
  2. Take a few deep breaths, concentrating on breathing in through your nose and out through your mouth.
  3. Try to fall into a natural rhythm, paying attention to every breath you take.
  4. Every time you feel your thoughts drifting, re-focus your mind back to your breathing pattern.
  5. Stay like this for five minutes or more, depending on how long you feel you need.
  6. Once you’re ready to stop, allow yourself to feel your body again. Focus on how you’re sitting, as this will bring your mind back into the room.
  7. Allow yourself a few minutes to adjust. Then, open your eyes. You’re now ready to go to sleep.

Scented candles and room sprays are also the perfect way to create a peaceful ambience in your room while you meditate.

Put down your electronics

Light from smartphones and laptops can interfere with sleep. While it’s tempting to check your social media channels or emails one last time before you go to bed, doing so can have a detrimental effect on your sleep. That’s because, as daylight fades, our bodies produce melatonin. Melatonin is a hormone that creates feelings of sleepiness.

 

When the sun rises, our bodies produce cortisol. This hormone makes us feel awake and alert. Phones, tablets and other electronic devices emit blue light, which emulates the effects of cortisol and delays the production of melatonin, making us feel too awake to fall asleep.

 

To get a good night’s sleep, ditch the electricals an hour before you plan to go to bed and pick up a good book instead. They don’t say ‘get lost in a good book’ for nothing, as reading can distract you from any worries and stresses that might be keeping you up at night.

Spritz your pillow

 

Before you get into bed, spritz your pillow with our Goodnight Pillow Mist. It contains a tranquil blend of organic lavender, vetiver and mandarin essential oils to help you get your best rest. In fact, 70% of people asked found that this sleep spray aided a peaceful night’s sleep.

 

If you struggle to drift off at night, spritz it 1-3 times on your pillow and around the room to help improve your sleep.

 

Speaking of pillows, if yours is flat and worn out, it might be time to invest in something more comfortable. As a rule of thumb, side sleepers need a thick, firm pillow, stomach sleepers do best with one that’s soft and thin, while back sleepers should choose one with a medium thickness.