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October 24, 2018

5 easy ways to improve your sleep quality

Whether you’re a mother of young children desperately trying to catch a few extra winks in nap time, working two jobs or have a disturbed night from a restless mind or snoring partner, better quality sleep is something we could all do with more of. 
Getting better quality sleep starts with forming a healthy bedtime routine. Here are my top tips for getting a more restful snooze.

 

  1. Switch off devices + wifi (or utilise the Do Not Disturb function) at least an hour before bed. It’s been well documented how the blue light from digital devices negatively impacts melatonin levels (the sleep-inducing hormone), and the mental stimulation from scrolling endlessly through social media can be enough to ward off sleep. Not to mention notifications buzzing on your phone throughout the night!
  2. Practice yoga before bed. Whilst this may sound like a complete pass if you’re unfamiliar with yoga — it’s not all crazy poses and intense workouts. There are a host of videos on Youtube (this is a favourite of mine) that will get your body and mind completely relaxed and ready for a restful night’s sleep. Don’t be too skeptical — give it a shot and see what a difference it makes. 
  3. Read a book. Whilst settling into bed a half hour or so before bedtime with a good book is one of my favourite ways to get ready for a restful night, I would caution against getting started with anything too exciting — and certainly not if you’re on the last few chapters (unless you have better self-control than I do…I may or may not have stayed up until 1am to finish a book on more than one occasion!).
  4. Whilst you’re cozying up with that good book, brew yourself a cup of hot chocolate, with an added dose of The Balanced Pantry’s Peace blend or Glow Milk Turmeric Latte. It will help settle your body and mind so that you feel more peaceful, calm and ready for sleep. 
  5. Take a shower or bath, and really settle into your skincare and/or body care ritual. Take 15 or 30 minutes to thoroughly care for your body and skin — exfoliate in the shower with a deliciously scented scrub, then follow up with a body balm. When it comes to your skincare — even if it’s as simple as face oil or balm for you — take the time to close your eyes, inhale the scent and press it into your just-cleansed, damp skin. Give your face a gentle massage as you press it in and settle into a state of relaxation for the night. 

Do you have an effective bedtime routine or any tips you’d like to share? Which of these ideas do you think you'll try? Share your thoughts below!

 

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Eve :)

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