Sleep better every night

by in Be well, Skin Care September 16, 2019

Sleep better every night – Does having more energy, waking up refreshed and instantly jumping out of bed and ready to go, minutes before your alarm goes off sound good with you? There are two types of people…. morning people and…..night owl people.

To morning people, the early hours of the day are a time of productivity and happiness, hearing birds chirping, seeing the first rays of the sun. Night owls may think that morning people are a bit “weird”. Although studies and research have shown that morning people are happier, more conscientious, more productive and less prone to depression than their hit-the-snooze-button counterparts. So transforming oneself from a night owl to be an early riser has it benefits: for feeling great, feeling happier and having a positive outlook.
Do you wake up with loads of anxious thoughts running through your head that is overwhelming? With thoughts already made up that scare you into not wanting to face the day?What if I have an accident? What if I have cancer I don’t know about? What if I lose someone I love today? How am I going to pay that bill? And the negative thoughts just keep circulating in your head………
No one wakes up looking to stress themselves out. Stress is part of everybody’s lives. To have a great restful sleep we need to take the time to process everything that we are experiencing and find a place of peace and stillness before we go to bed to release the worries of the day.

Read on how you can sleep better every night, so you can ensure that by the time you roll out of bed, you’ll be ready to face the world with peace tranquility and positivity. Also some helpful beauty sleep tips on how to get a good nights worth of beauty slumber.

Wind down properly, switch off and go to sleep earlier.

Sleep is essential to keep you physically and mentally healthy. The optimal seven to nine hours of restful sleep per night is nature’s most powerful beauty treatment. It is at this time that your body heals and repairs itself. Establish a bedtime routine that really engages your senses, by choosing a handful of practices that are geared toward relaxation, you can create your own personalized ritual that will help your body and mind wind down before bed. Getting into the practice of having a good, quality sleep will help you feel refreshed and re-energised and more ready to get up in the morning.

Switch off from work.

Decide on a time to switch off and stick to it. Finish your work for the day at 5 pm, so that you can enjoy some quiet time, and special time with your loved one and family. If you work from home, take a few minutes at the end of your working day to clean your space. Clear your mind by writing down your most important tasks that you need to do tomorrow so that they are not on your mind when you go to sleep.

Drug-free alternatives in helping you sleep better every night.

Taking sleeping pills can become very addictive and also you are putting more chemicals into your body. Instead, try these drug-free alternatives that Mother Nature provides. Lavender, Mandarin, Chamomile, Rose, and Ylang Ylang essential oils create a feeling of peace. Put these calming scents in your diffuser next to your bed, or mix water with a few drops of oil in a spray bottle and spritz your sheets and pillows to help you drift into a blissful slumber.
Herbal teas – Before going to bed have a sleep-promoting herbal infusion of 1 to 2 cups of Chamomile herbal tea to help you relax and sleep better. Chamomile, Lemon Balm, Passion Flower, Valerian, and raw honey added to teas, and warm milk mixtures can assist in relaxation. Try drinking a chai tea with warm milk with a sprinkle of cinnamon.

Wind down – practice indulgent self-care.

Find your own space to a deep breath and to put your mind at ease. Light a candle and do some meditation. Candles light the way to a peaceful and serene environment. A self-care routine is very important in times of high stress. Give yourself a well-deserved mental break, take some deep breaths and focus on the flame. Say a positive affirmation or a prayer to reflect on the positive things about yourself and your family and feel the positive and calming effects. You can wind down by taking a bath or giving your body a whole-body massage or a pampering facial. I especially love listening to ambient, soothing music before bedtime, it decreases my stress level and gives me a happy distraction from any worry, an effective, prescription for having the blues.

Have a sleep-promoting warm soak.

The therapeutic practice of soaking in a warm bath infused with muscle-soothing, mineral-rich salts ( magnesium chloride ) & spirit-uplifting essential oil scents has been enjoyed in beauty & regenerative rituals, since ancient times. A soak in a warm bath can not only be a relaxing moment after a stressful day – a quiet room, soft lighting, quiet music, and soothing aromas – it can also be a good time to help your body eliminate toxins when you add bath salts. The healing properties of salt baths are often used to mimic the properties of natural mineral baths or hot springs. Different salts have different effects; from relaxing muscles, detoxifying, nourishing, balancing, being anti-inflammatory, softening skin to a general aid in exfoliation, elimination, and healing on all levels.

Your bedroom.

As much as possible try to minimize any noise or light pollution; make sure your bed is comfortable and the bedroom is warm without being too hot (ideally a few degrees less than the temperature set in the living areas).

Go to bed early, dim the lights and avoid overstimulation.

If you’ve had the experience of getting in bed only to find that you feel your body and mind still buzzing and unable to settle down, you may be doing things that are stimulating too close to bedtime. Shutting down all activities that might excite or stress you at least a couple of hours before bed can help bring your body into a more restful state so that you can fall asleep faster and sleep more deeply.
Light and the absence of light are essential indicators to our brains of when we should be asleep and when we should be awake.
Studies have shown that the light emitted from electronic devices, including televisions, tablets, and mobile phones is enough to disrupt our natural rhythms of sleep. Avoid using technology late at night. Televisions, tablets, and laptops use LED lighting that is similar to daylight which prevents melatonin being released and triggering tiredness, this keeps you awake for longer and can disrupt your sleeping pattern. This will reduce the amount of hour’s sleep you require and result in difficulty getting up the next morning. Put away your electronics for an hour before you go to bed and wind down with a good book. Also, refrain from having intense conversations with friends or family that might tempt you to stay up later than you intended.
Stay off stimulants like caffeine. Limit alcohol and avoid eating heavy meals late in the day, as the body will be busy trying to process them rather than resting.

Skin treatment routine before bed.

Organic night creams and organic serum treatments which contain “active ingredients” are best suited for use just before bedtime to further enhance the repairing of skin whilst you sleep. Organic skin care, organic hair treatments, and organic body products are most effective overnight because they penetrate better when you are at rest. Always cleanse, tone, and moisturize your skin (no excuses) before your climb into bed, to give your skin the night to breathe. After your warm bath, it is great to massage with a dry body brush. This relaxing form of exfoliation helps to stimulate circulation, detox the lymphatic system, shed dead skin cells and reduce cellulite. Always follow with an organic body cream for that ultimate hydration boost. Enhance the repair/re-moisturising that occurs overnight by using an organic serum or organic anti-age cream with concentrated amounts of active botanicals. These work on fine lines, crow’s feet, dry skin and boost tone, and elasticity. Follow with a nourishing organic night cream and organic eye cream. Restore damaged strands using a replenishing overnight organic hair treatment every now and again.

Metta skincare nighttime routine.

We love Metta skincare, and their skin and body range is the perfect companion to use as a calming, peaceful night time beauty routine. With its calming signature scent of certified organic Lavender essential oil. Beautiful products that feed your skin and makes your mind happy.

Resource links

worldsleepfoundation.org

sleephealthfoundation.org.au

better health.vic.gov.au

We hope at least one of these remedies work for you and you finally get that well-deserved nights rest! Comment below and share your experiences and relaxation tips.

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