Written by:
Gabriel Weil
Get ready for bed with technique. Embrace anatomē's formulations and consistent sleep practice and create natural sleep habits. They should begin to show results within seven days, become second nature in about a month, and your sleep will change forever. Here are the steps:
1 - Light your anatomē candle 90-60 minutes before bedtime:
- Illuminate your space with anatomē candles infused with calming scents. Candlelight stimulates melatonin production, regulating your body's sleep-wake cycle and fostering a tranquil environment for rest.
2 - Sip Non-Caffeinated Drinks: 1 hour before bedtime
- Enjoy herbal tea or warm water to relax your body and mind. Avoid caffeinated beverages at least 6 hours before bedtime, as they can disrupt sleep patterns and interfere with your ability to fall asleep.
3 - Have a light snack - no less than 60 minutes before bedtime
- Opt for light, easily digestible snacks like bananas or wholegrain crackers to satisfy hunger without causing discomfort or disrupting your sleep. Avoid heavy or spicy foods that may lead to indigestion.
4 - Adjust the room temperature 60 minutes before bedtime
- Maintain a cool bedroom temperature (15-20°C) to enhance the release of melatonin, signalling to your body that it's time to wind down and prepare for sleep.
5 - Avoid screens 30-60 minutes before bedtime
- Disconnect from electronic devices like smartphones and computers to minimise exposure to blue light, which suppresses melatonin production and disrupts your circadian rhythm, making it harder to fall asleep.
6 - Engage in a relaxing activity: 15-30 minutes before bedtime
- Wind down with calming activities such as journaling or reading, promoting relaxation and reducing stress levels to prepare your mind and body for sleep.
7 - Apply your anatomē pillow spray 20 minutes before bedtime
- Spritz anatomē's pillow spray onto your bedding to enhance the aromatic environment. Formulated with the same soothing scents used in our oils, this spray promotes deeper sleep stages, ensuring a more restorative night's sleep.
8 - Apply anatomē Sensory-Point Oils: 5 minutes before bedtime
- Massage anatomē's sensory-point oils on pulse points to activate the parasympathetic nervous system, reducing cortisol levels and promoting relaxation for a seamless transition into sleep.
By following the anatomē Sleep Practice for at least 7 days, incorporating our easy-to-follow science-backed steps while using your anatome formulations, you can create an optimal sleep environment, tell your body to relax and establish a bedtime routine conducive to deep, restorative sleep.
Sleep well!
