Usually a better night sleep is one of the biggest challenges of multitasking urban lifestyles, but we understand that this issue need attention more than ever before due to our current disrupted routines as a result of covid-19 pandemic.
Apart from telling you to exercise, indulge in nature and some other common tips to enjoy a better sleep, we are going to tell you some tried and testing ideas that are not only easy to follow, but will bring a huge difference to your sleep routines.
Simple Tips on enjoy restful sleep
It all starts with a Bedtime routine
Bedtime routine is not something people focus on a lot even though it is one of the most important steps in getting a better night sleep. We think an ideal best bedtime routine should include (at least) the following 4 things;
- Right Evening Drink
- Right Environment
- Clear Mind before going to bed
- Mini Face Massage to relieve tension in your face
Let’s elaborate on each of these point below;
Right Evening Drink
A right type of drink in the evening can help set your body up for a relaxing experience. We have all heard of the great benefits of antioxidant teas in the evening. It works by reducing stress-related hormones and neuron-excitement in your brain, which allows your brain to relax.
One of the best teas that aid in a relaxing sleep is Chamomile Tea. It is a caffeine-free alternative to black and green tea. If possible, always try to avoid caffeine tea as it may hinder your ability to sleep.
Chamomile is rich in antioxidants and has properties that may aid sleep and digestion.
In one study, postpartum women who drank chamomile tea for two weeks reported better sleep quality compared to a group that did not drink chamomile tea. They also had fewer symptoms of depression, which is often linked with sleeping problems.
However, always drink any type of fluids or teas at least 2 hrs before going to sleep. It’s important to drink enough water during the day, however, it can be disruptive if you drink directly before bed. Avoid drinking water or any other fluids at least two hours before sleeping to also prevent waking up at night.
Creating the right environment
Next up is creating the right environment. Clean out all the clutter and ditch all electronics. It’s never a good idea to have your phone with the Wi-Fi on right next to your head or pillow while you snooze. Ideally, phones should be kept outside of the bedroom both for distraction and health reasons.
Lavender Oil Diffuser
Another great idea is to make a homemade Lavender diffuser. You can make it for almost less than £5 to prepare your mind and body for a relaxing sleep.
You can use 3-5 drops of lavender oil in your diffuser and off you go. Alternatively mix 3-5 drops of lavender oil in 50 ml of water, shake it well and spray on your pillow or in room. To do this, we recommend re-using glass spray bottles instead of plastic, to minimise your waste and chemicals seeping into your essential oil solution. Feel free to use more than 6-7 drops of essential oil when mixing with water to increase your spray’s aromatic potency.
Clearing up your Mind before going to bed
The next important thing to do is to indulge in a positive thought, activity or experience at least 30 minutes before you go to bed. This is so important to clear your mind of any worrying or negative thoughts that could prevent your mind to relax. We’ve listed below some easy activities that can be chosen for this purpose;
Reading a positive or inspiring book,
Making a gratitude list with all the things you have achieved, are proud of and makes you feel confident,
Watching a funny video in the evening. Yes, you heard that right!
We all know that laughing with friends and family can make us feel better and give us a fresh boost. Research shows that laughter also helps us sleep better in some cases.
We change physiologically when we laugh. We stretch muscles throughout our face and body, our pulse and blood pressure go up, and we breathe faster, sending more oxygen to our tissues
People who believe in the benefits of laughter say it can be like a mild workout and may offer some of the same advantages as a workout.
One pioneer in laughter research, William Fry, claimed it took ten minutes on a rowing machine for his heart rate to reach the level it would after just one minute of hearty laughter.
Mini-Face Massage to relieve tension in your face
Last but not the least, giving your face a mini-face massage, either using your fingers or a face-massage tool can really help relax your nerves. Not only this, it brings tremendous benefits to the health and glow of your skin too. A five minutes routine is something of a miracle. It makes you look significantly more rested all at once, plus it also help target headaches and stress to sleep better.
Our clients have seen outstanding results doing a face massage using our cult favourite Anti-Fatigue Carrot Algae Marine Drops with Gua Sha (face-massage tool) at least once a week. Gua Sha help lift, sculpt and de-stress your skin when added to your skincare routine. When paired with our Face Oil with neuro-science backed 100% Natural Marine active, it can do wonders to your skin by giving a relaxed, energised and rejuvenated skin appearance. To read all the benefits of this stress-busting anti-fatigue serum-in-oil, click HERE.
To wrap this all up, always remember a relaxing sleep is linked to a youthful-looking skin. It’s a best way to prevent the signs of lifestyle ageing which can appear due to fatigue, stress and busy routines.