How To Get The Best Night's Sleep Ever: Our Top 8 Tips
We've all been there, haven't we? Awake at 2am, tossing, turning, unable to get back to sleep and then feeling completely exhausted and sapped of energy at work the next day. Sleep is incredibly important for our health and wellbeing, yet so few of us are getting enough of it. So, how do you get the best night's sleep?
To celebrate World Sleep Day 2022, we have created a list with our top tips on how to get the best night's sleep so that you can wake up feeling refreshed, energised and well-rested. From introducing supplements to indulging in a relaxing evening bath. If you're asking yourself 'how can I get better sleep?' here, we share our golden rules...
1. Take A Warm Bath Before Bed
A warm, relaxing bath (or shower if you don't have one) can be an excellent way to promote better sleep. In fact, studies have shown that taking a hot bath 90 minutes before going to bed can help improve the overall quality of your sleep and help older adults fall asleep faster!
Formulated to relax the mind and leave the skin feeling silky smooth, dissolve OSKIA's Moon Salts into your bedtime bath for a well-deserved, calming treat. Infused with Magnesium and Himalayan Salts, these nourishing bath salts will soothe the body and help you drift off into a peaceful slumber. Beautifully scented with Rose, Oud and Lavender and infused with moisturising Coconut Milk, these luxurious bath salts provide a peaceful aroma and leave the skin feeling silky smooth and hydrated.
2. Think About Your Diet
It might not be obvious, but nutrition plays a huge role in how we sleep. A large amount of serotonin (also known as the happy hormone) is produced in our gut and much of this hormone comes from the food that we eat. It plays an active role in the production of melatonin, which helps to regulate our sleeping patterns. Melatonin is derived from tryptophan-rich foods, and certain carbohydrates and foods containing tryptophan can help promote better sleep such as a small bowl or rice pudding or sunflower seed porridge, But, be careful not to eat too late in the evening, as this can disrupt your hormones and lead to poor sleep.
3. Consider Supplements
Taking supplements can be an excellent way to help induce relaxation and support your body for a restful night's sleep. Nourish your cells and your skin with a combination of vitamins and minerals with Rejuvenated H30 Night Repair. Rich in Calcium and Vitamins A, B, C, D and E, just one capsule taken in the evening supplies the body with key minerals and ions that are important for cell hydration. H30 Night Repair contains a potent blend of 100% active natural ingredients to feed, nourish and nutritionally support your body and skin whilst you sleep. Magnesium and calcium encourage relaxation and promote restful sleep by regulating melatonin, the hormone responsible for controlling the sleep-wake cycle. Magnesium binds to gamma-aminobutyric acid (GABA) receptors, the neurotransmitter responsible for suppressing nerve activity and therefore allows you and your body to ‘switch-off’.
4. Reduce Exposure To Blue Light
We're all guilty of scrolling through our phones in the evening, but this could be affecting your sleep a lot more than you think. Exposure to blue light in the evening can have a poor effect on your circadian rhythm, and trick your brain into thinking that it is still daytime. Blue light can also reduce melatonin, preventing you from relaxing and getting a deep sleep. There are plenty of ways that you can reduce your exposure to blue light in the evening. For example, you could stop watching TV 2 hours before bedtime and instead read a book, install an app that blocks blue light on your phone (there are plenty available), or you could try wearing glasses that block blue light.
5. Create A Relaxing Environment
Creating a relaxing, peaceful environment is essential for getting a good night's sleep. Keep noise and light to a minimum, and if you can, keep the temperature at around 20°C as studies have shown that an increased body and room temperature can affect sleep quality. Bring a sense of tranquillity into your bedroom and unwind your busy mind with Votary's Pillow Spray Lavender And Chamomile. Infused with a special blend of Natural Plant Oils, this soothing pillow spray features the aromatherapy benefits of Lavender and Chamomile to help work as a natural sleep aid, leaving you feeling at peace and calm. The addition of Demask Rose has an anti-anxiety and de-stressing effect on the mind, helping to promote relaxation for a restful night's sleep ahead. Simply mist your bed linen with the soothing fragrance, settle down and drift off to dreamland.
6. Ditch Caffeine Later On In The Day
Although caffeine has numerous benefits, it stimulates your nervous system and when consumed late in the day it may prevent your body from being able to naturally relax at night. In one study, it was found that consuming caffeine up to 6 hours before bed worsened sleep quality. Caffeine can stay in your blood for between 6-8 hours. Therefore, it is recommended to avoid drinking coffee or any other beverage containing caffeine after 3-4pm. However, if you can't give up your mid-afternoon coffee (like us) try a decaf blend instead.
7. Exercise Regularly (But Not Before Bedtime)
Did you know that exercise is one of the most effective ways to improve your sleep and health? Research determined that in older adults, exercise nearly halved the amount of time it took to fall asleep, plus added an extra 41 minutes of sleep at night! Additionally, in people with a severe form of insomnia, exercise provided more benefits than most drugs and reduced time to fall asleep by an incredible 55%. It is obvious that exercise and moving your body is beneficial for sleep, however doing it too late in the day can cause sleep problems as exercise increases alertness and hormones including adrenaline. But, it's important to note that this is not the case for everyone and it depends on the individual. So, if you're feeling like going for a reviving run after a long day at work, you may find that it will help you sleep more peacefully at night.
8. Make A Hot Drink
If you're thinking of having a night cap before bed (alcohol-free, of course) there are a plethora of sleepy time drinks for you to choose from. The age old, nostalgic remedy of warm milk contains calcium, which is known to aid restful sleep. If you're not a fan of milk, then herbal teas like Chamomile, Valerian or Peppermint can help relax the body and soothe the stomach. However, it's important to avoid alcohol before bed as this can lead to more awakenings in the night and disrupt you from getting that restful night's sleep that you deserve.
Written By Heleayner Davies
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