Do you find yourself tossing, turning, and counting sheep when you should be snoozing? Well, you’ll want to hear all about the term taking the wellness world by storm. Introducing… sleep hygiene! Join us as we reveal all the healthy habits you can introduce to help you sleep that bit sounder.
What is sleep hygiene?
The term sleep hygiene or ‘clean sleeping’ is all about introducing healthy habits into your daily routine and optimising your sleeping environment to make it easier for you to drift off and stay asleep.
Healthy habits to improve sleep hygiene
Creating consistent day and night-time routines is fundamental in improving your sleep hygiene. Let’s find out some of the best ways you can regulate your body clock and get yourself ready to nod off in record time.
Exercise at least once a day
Whether you prefer an evening dog walk or an intense fitness class to start the day, physical activity, in any form can count towards your daily exercise and hugely benefit the quality of sleep you’re getting. Why? Aerobic exercise raises our body temperature, which then causes it to drop later in the day. This triggers our brain into entering ‘sleep mode’ making nodding off less of an issue. Even more reason to head out for a daily stroll!
Stick to a consistent bedtime
We know, it’s tempting to click ‘next episode’ on your favourite TV series until you eventually doze off, but this could be harming your sleep quality. Having a consistent bedtime that you follow most of the week helps your brain to know when it’s time to kick off the feelings of sleepiness. Without a regular bedtime, our body clock can go a bit skew whiff and leave us with a mild ‘jetlag’ effect, meaning grogginess, tiredness and irritability, without the benefit of heading somewhere tropical.
Swap screentime for pamper time!
When it’s time to wind down before bed, why not replace your evening scroll through social media or Netflix marathon with some well-deserved pampering. We’re talking about anything that will help relax the mind and let your body know that it’s time to hit the hay. Our personal bath and body favourites? Having a blissful soak in the bath (with tons of Calm and Soothe Bath Foam of course) or applying soothing skincare.
Check out more of our products to add to your pamper routine!
Limit caffeine and alcohol before bed
When the evening rolls around, flicking the kettle on for your evening cuppa or even pouring a glass of wine seems like the best way to unwind, right? Sadly, stimulants like caffeine and alcohol can often wreak havoc on your sleep cycle. So try to have your last cup of tea or coffee at least eight hours before bed or opt for decaffeinated tea and coffee closer to bedtime. When it comes to your nightcap, you might feel sleepy initially but don’t be fooled! The alcohol content can kick in later in the night and cause you to be wide awake when you should be sleeping.
Ways to improve your sleeping environment
While it’s all well and good to implement these healthy habits into your life, it’s only half the work. The other piece of the sleep hygiene puzzle is all about optimising your sleeping environment. So, ensuring that your bedroom is the perfect sleep sanctuary.
Block out light
When sunlight pours through your windows in the early hours of the morning, it can make getting back to sleep a bit of a mission. To avoid those unnecessary early starts and improve your sleep hygiene, ensure that your curtains effectively block out light. Failing that, get an eye mask to help you get an uninterrupted night’s rest.
Utilise calming scents
Don’t underestimate the power of fragrance when it comes to nodding off. Your sense of smell plays a big part in determining your mood and whether you feel relaxed or not. So, whether you choose to burn a relaxing candle or prefer a calming diffuser, getting soothing scents on board will help you to improve your sleep hygiene in no time.
For more of the lowdown on how soothing scents can help you sleep, check out our article: how to fall asleep faster with fragrance.
Ensure you have comfortable bedding
Hard or soft pillows? Duvet or blankets? Cushions or no cushions? Having bedding that you feel comfortable in could be the difference between a good and bad night’s sleep, so make sure you’ve got everything just how you like it. Want an extra special touch come bedtime? Spritz your pillows with a pillow spray. Trust us, you’ll be in a state of zen from the moment your head touches the pillow.
Improve your sleep hygiene today!
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