Your Guide To A Better Night's Sleep
For over 30 years Aromatherapy Associates have been pioneers in finding alternative, natural solutions for a better night’s sleep. Essential oils have been scientifically proven to combat problems surrounding sleep. Our hero, Deep Relax Bath & Shower Oil was originally created by our founders for those coping with insomnia. 32 years later, Deep Relax has been awarded with countless industry awards, recognising its incredible effects. Featuring natural sedatives such as Vetivert, Deep Relax is assured to be your best night’s sleep in a bottle! With the hectic daily demands of life, sleep tends to be the last thing on our To Do Lists. So, we have created a Relax Ritual to help you to switch off and enjoy your best night’s sleep
THE RELAX RITUAL
6pm Light Exercise: Taking part in light exercise such as Yoga or Tai Chi will actively relax your muscles. In turn, the body will become relaxed and will automatically allow the nervous system to activate itself. Nicola Addison, our Wellbeing Expert
7pm Food: It is important to avoid heavy meals before bedtime. Foods containing amino acids promote sleep, these can be found in all protein rich foods! Yvonne Wake, our Wellbeing Expert
8pm Bathing: A warm bath or shower 1-2 hours before bed aids in a better night’s sleep and is particularly effective when using Deep Relax. The raising and lowering of your body temperature before sleeping is the perfect recipe for a good night’s sleep!
9pm Disconnect: Connect to the real world. Stop using electronics 1 hour before you sleep and avoid blue light. Perhaps take this time to focus on some breathing and meditation exercises.
10pm Sleep: Sleep is a biological necessity. It is important to get 7-8 hours of sleep every night. Try to establish some consistency between the time you go to sleep and the time you wake. Aim to sleep at 10pm twice a week.
DR NEIL STANLEY, SLEEP EXPERT
Dr Neil Stanley has been involved in sleep research for over 35 years. With a PhD from the University of Surrey and having organised some of the largest sleep experiments in the world, he is an advocate and believer that sleep plays a key part in the Wellbeing Triangle; nutrition, exercise and sleep. For most people that don’t suffer with sleeping disorders but still struggle to drift off and sleep through the night, there could be several reasons why they are not sleeping well;
• Sleep deprivation; poor work, life balance
• Poor sleep habits
• Environmental disruptions such as noise and light
Those who sleep for less than seven hours a night are likely to have a higher BMI than those who regularly have sufficient sleep. Poor sleep is known to compromise your immune system and studies show that poor sleep leads to an increase in appetite, fat production and weight gain. It is also linked to how active we are and how energetic we feel. People who have trouble sleeping at night or feel excessively sleepy during the day have less energy and are less active.
To get a good night’s sleep you need to have a bedroom that is suitable for sleep. Your bedroom needs to be a sanctuary for sleep and there should be nothing in your bedroom that is not there for sleep; no computer, phones or tablets. It is your ‘sleep room’!
Your body must be relaxed to sleep well and sometimes this can be affected by a racing mind. You must have a quiet mind for a good night’s sleep. Some people find that aromatherapy helps, reading, a cup of Camomile tea, yoga or mindfulness. You need to find what works for you.
With today’s busy lifestyles, getting enough sleep can be difficult and most of the time, sleep is overlooked. Looking and feeling good are often the higher priority. However, getting enough sleep is vital for our physical and mental health. Getting enough sleep is a decision, but we need to re-evaluate how we view sleep and the importance of it.
Sleep well, eat better and move more.