A good night of sleep restores the body’s hormone levels, including the all important cortisol, which controls sugar levels, heartbeats and so much more. Often called the stress hormone, it communicates with the part of the brain that controls mood, motivation and fear (1). After a stressful day, the cortisol response can be extreme and over time, an overexposure to cortisol and other stress hormones can wreak havoc on the body. This disruption can lead to sleepless nights and unfortunately, bad sleep can also lead to a rise in anxiety and stress - it's a negative feedback loop (2).
There are some simple things you can do today to help prepare your room for sleep and subsequently get a more restful night. Read on for a simple bedtime routine.
Step 1:
To begin, take our Reset, Relax + Sleep supplement with a glass of water 30 minutes before you plan to go to sleep.
It was designed to help achieve deep restful sleep when it is hard to unwind the mind and body at the end of a long day. By resetting the mind, relaxing tense muscles and a busy mind, this blend of amino acids and minerals helps achieve sleep with full cycles of REM sleep.
Tryptophan amino acid encourages the synthesis of serotonin and melatonin, the happiness and sleep hormones, and helps to reset the body's sleep-wake cycle while L-Theanine boosts alpha brain waves to promote the full relaxation of the body. While magnesium relaxes tense muscles, plays an important role in initiating sleep, and improves sleep quality.
The blend of these important supplements invigorates the body through restful sleep, increasing energy levels, balancing the mood, promoting health, and encouraging the body to achieve full cycles of REM sleep.
Step 2:
At the same time, add a few drops of our Sleep + Recovery Oil to your pulse points on the wrists and neck. This will help feelings of relaxation and encourage the body to prepare for sleep.
It contains three different types of Lavender which work as a natural sedative to increase feelings of tranquility. The Chamomile and Clary Sage in the oil help to induce sleep and provides emotional support, soothing stress and strain. Its Peppermint and Frankincense promote calm and soothes the mind, encouraging a meditative mindset (3).
Massage the oil into the shoulders and soles of the feet since these areas are rich in nerves that will relax the entire body, creating the perfect condition for a good night of restorative sleep
Step 3:
A cup of herbal tea before bed has been proven to help induce sleep. Our Recovery + Sleep Loose Tea Blend has Egyptian Camomile, Lemon Balm and Passion Flower and will help relieve physical tiredness and promote restorative sleep (3).
It helps restore the mind whilst supporting a continuous seven hours of sleep. Calming, light bodied, slightly sweet and fruity; it is the perfect drink to calm you down before bed.
It's important to drink your herbal tea in a room that is between 15-20C, since it has been proven that a cooler room promotes a better night of sleep.
Step 4:
Be sure to avoid screens for at least an hour before bed. The circadian rhythm is the 24-hour body clock, which tells the body when to perform functions such as eating or sleeping. It’s easily affected by lights and temperature, so the body can think it's daytime when you’ve got devices shining in your face. Blue spectrum lights are emitted from electronic devices, which can be particularly dangerous because they suppress melatonin release from your brain. The night-shift light, while better than nothing, doesn’t stop this from happening. So, put your devices away and get yourself ready for bed.
Try reading a book while you wind down, meditating, or writing in a gratitude, dream or emotional journal to express feelings and alleviate anxious thoughts.
Step 5:
Finally, once you're ready to put your book down and turn in for the night, make sure that your bedroom room is dark. Shutting out bright street lamps helps to regulate your circadian rhythm. Keep a small crack in the curtains to let the morning light gently wake you. Then spritz a calming pillow spray onto your pillow or pyjamas, let it settle, then drift off into a peaceful night of sleep.
The most important aspect of this ritual is to make it a habit. By repeating the same actions before sleep, it teaches your body to unwind and prepare for rest mode, making it easier to drift off.
References:
- https://academic.oup.com/jcem/article/90/5/3106/2837129
- https://pubmed.ncbi.nlm.nih.gov/25905298/
- https://pubmed.ncbi.nlm.nih.gov/32308715/
