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Sleep is one of life’s big mysteries. As one of the few fundamental human needs and something we are all well-rehearsed in from birth, most of us go through periods where sleep can feel out of reach, insufficient or stressful to think about.
For something that should come as naturally as breathing, for some of us sleep can feel like the most elusive and difficult thing in the world.
For most of us, we simply don’t get enough of it.
Sometimes, tackling the challenge of sleep head-on on a nightly basis can feel tiring in itself and can become stressful, affecting other areas of our lives and our broader wellbeing.
Why not take it one step at a time and aim to get just one extra hour than normal? You might even find you start to enjoy bedtime!
Here are some tips to introduce into your lifestyle, to help you get a very important extra hour of sleep per night.
Step 1: Look forward to bedtime
Even as adults, simple things like having freshly washed sheets or a new cosy blanket or pillow can help get us excited for bedtime.
By looking forward to the experience of winding down and getting into bed, we are naturally encouraged to go to bed earlier than we might normally, meaning we are more likely to get closer to that elusive eight hours!
Enhance your bedtime experience by spritzing our Sleep Better Pillow Mist on your sheets and you’ll be eager to jump into bed at the end of the day.
Step 2: Start winding down earlier
By starting your sleep ritual earlier in the evening, you will better prepare your mind and body for sleep.
The experience of taking a warm bath and deeply massaging your muscles before bed (or having someone else do so!) is soothing in itself, and paired with a relaxing and comforting essential oil blend, like Sleep Better Massage & Body Oil's blend of Jasmine, Sandalwood and Lavender, you’ll have no trouble getting to sleep an hour earlier than normal.
In a recent panel of 43 participants, 97% of people said they found it easier to fall asleep after using Sleep Better Massage & Body Oil.
Step 3: Switch off before you drift off
While the light outside will slowly stick around later and later into the summer months, try slowly dimming your lights a little earlier to teach your body that its time to start thinking about sleep.
Your circadian rhythm (also known as the sleep-wake cycle) is like a 24-hour internal clock that reacts to light and helps produce the correct hormones for you to get the best sleep.
Try lighting a scented candle an hour before you plan to rest your head, and allow the aromas to soothe your senses as the softer lighting helps your body relax.
As you close your eyes and shut out the light completely, engaging your other senses can help you sleep better too.
While smelling the most blissful aromatherapy oils through an Aroma Spa Diffuser or scented candle, listen to some relaxing music, or if you want to try something a bit different, try listening to some Binaural beats music designed specifically for reducing stress and aiding sleep.
Keeping electronics out of the bedroom is another great way to increase your chances of a good night’s sleep.
Blue light emitted from mobile phones, tablets and TVs can keep our brains active for longer and prevents us sleeping.
Try and ban them from the bedroom and you’re half-way there.
Step 4: A moment for yourself
For some of us, the only time we may have for ourselves is that moment we get into bed.
Take the pressure off ‘the need to sleep’ and simply enjoy the feeling of resting, which is equally important for our wellbeing.
You’ll find that you relax quicker and give yourself a better chance of drifting off peacefully.
Try using the time to practice mindfulness to help you embrace the moment.
- Notice the weight of your body on the bed.
- Notice the feeling of the sheets against your skin, or any soft sounds it makes.
- Notice the way your body warms the mattress beneath you.
- Notice your breath deepening as your muscles release and sink deeper into the bed.
Feeling sleepy yet?
Read more: Your comprehensive guide to sleeping better
Last updated: 17 May 2021