Shattered and can’t get or stay asleep? Rachel Holm, founder of Hanako, aromatherapist, herbalist and yoga teacher talks us through carving out a beautiful sleep time ritual.
“Going to bed 15 minutes earlier every night and continually adding 15 minutes each day until you are in a good sleep rhythm is a great tactic,” says Rachel.
- Avoid excessive amounts of stimulants: Sugar and coffee ingested in the later half of the day or evening can severely impact quality of sleep and even lead to insomnia.
- Power down: Ensure bedtime is a digital-free zone. The bright blue glow of screens can disrupt your body clock so it's important to tech-off at least 30 minutes before snoozing.
- Dry brush your skin: Dry body brushing not only encourages lymphatic drainage (which eliminates the body’s toxins and promotes oxygen throughout the blood) but also keeps your skin soft, supple & smooth. Perfect right before you pop into the bath.
- Indulge in a detox bath: Take a long, luxurious bathtub dip with epsom salts. This salt helps replenish the body’s magnesium levels and relaxes the body.
- Practise gratitude: One of the most effective ways to create a sense of calm and happiness before sleep is to focus on everything that is going right in your life, as opposed to what's going wrong. Emanating gratitude and counting your blessings has been scientifically proven to release dopamine - a feel-good hormone that makes you feel uplifted and positive.
- Master meditation: The mind chatter can be relentless and release excess cortisol in the bloodstream which can contribute to insomnia and feels of restfulness. Meditation helps us stay centred and allows us to come back into the present moment, helping to reduce anxiety and stress.
- Use essential oils: Using natural scents like eucalyptus and lavender can provide the little bedtime boost you need.
- Sleep on silk:not only is this great for the skin as it decreases ‘pillow induced wrinkles’ but the soothing texture of pure silk will have you feeling oh-so-relaxed.
** Pick up this week’s issue to read more in our Sleep Better Special.