Welcome to The Sleep Series.
Where once a month we will share our expert tips and wellbeing moments to help you unwind your senses, offer you guidance in understanding your circadian rhythm and just how to reset it, plus all the ways you can create the perfect bedtime ritual with our aromatherapy products — for your most restful nights.
If you’ve ever suffered from insomnia, our founder, Geraldine Howard, knew first-hand how this felt.
Geraldine suffered with her sleep for a long portion of her life, never finding anything that could relieve her insomnia — until she discovered the powers of aromatherapy. It was whilst training to become an aromatherapist, that she created her very own essential oil blend for sleep to help her throughout the night, and it was then that our most iconic blend was born: Deep Relax.
Geraldine knew the vital role that a sufficient, restorative and deep sleep played on our overall health and wellbeing, and she wanted as many people to experience this.
So you can ensure your best night’s sleep and wake up feeling rejuvenated and refreshed, we share our expert tips to fall asleep quickly and stay asleep throughout the night.
Regulate Your Core Body Temperature
Warming your body through a bath or shower an hour or two before bedtime may help you fall asleep faster and stay asleep longer. A higher body temperature signals our sleep cycle, allowing our body core temperature to drop. This process of temperature regulation is important to stay asleep, as it is during this time that the body’s sleep hormone, melatonin, circulates in higher concentrations.
Use our Deep Relax Bath & Shower Oil, infused with our lulling essential oil blend of earthy Vetivert, soothing Camomile and pure Sandalwood oil, to complement your soak and calm your body even further. Following your bath or shower with our Relax Body Oil can offer even better results for a restorative sleep.
The Deep Relax Bath & Shower Oil in particular can ensure you achieve your most restful night’s sleep with not only helping you drift off to sleep, but also keeping you asleep too. This is due to the high concentration of essential oils and also the way it is used. Before stepping into your bath or shower, apply one capful to your torso, covering your abdomen, lower back and up onto your chest. By doing this the sedating and calming essential oils absorb into your body and the effects can last up to 8 hours.
Amy Bonfield, Education Manager
Create an Optimal Bedroom Environment
Your bedtime environment plays a huge factor in helping you sleep throughout the night. Our bodies like a certain light, temperature, and noise level to stay asleep for 8 hours.
To ensure we are properly resting our bodies, make your bedroom your sanctuary, and a calming environment you want to relax in. Our room fragrance oils are useful to create a serene room atmosphere that will help you feel de-stressed and leave any negative thoughts behind.
Sandalwood and Lavender essential oils create some of the most relaxing essential oil blends, slowing down your nervous system and helping you reduce any anxiety or problems with insomnia.
Use our Relax Room Fragrance on a burner, and mist your nightwear, linens and body with the Deep Relax Sleep Mist to create a peaceful environment with relaxing aromatherapy scents. Then make sure you have the Deep Relax Sleep Well Nourishing Body Treatment on your bedside cabinet to apply either to the whole body or just hands and feet as a short self-care ritual before bed.
Amy Bonfield, Education Manager
Practice a Breathing Exercise
If you are susceptible to insomnia, practicing a breathing exercise before bed can soothe and quiet the senses, and stimulate serotonin, a key hormone that stabilises our mood, feelings of wellbeing, and happiness, to help us stay asleep.
Diaphragmatic Breathing or abdominal breathing is how we breathe when relaxed, so breathing deliberately in this way can help calm body and mind. We need to have both a relaxed body and mind to ensure we can drift off and stay asleep.
A particular breathing exercise I like to carry out as I get into bed is ‘Box Breathing’. I apply the Deep Relax Roller Ball to my wrists, behind my ears and onto my chest and bring my wrists up to my nose to inhale the relaxing aromas to enhance the benefits of the breathing exercise. The reason this exercise is called box breathing is if you imagine a box, take a deep breath in for 4 counts, hold the breath for 4 counts, breathe out for 4 counts and hold the breath again for 4 counts. This can repeated for as long as needed.
This particular exercise works so well for relaxing both the mind and body because of the holding of our breath - it ensures we are concentrating on this and nothing else, stopping our minds from wandering. It also activates the vagus nerve, stimulating the parasympathetic nervous system to put our body into rest and repair mode.
Amy Bonfield, Education Manager
Keep a Night Journal
Stress, worries and negative emotions often causes insomnia by making it difficult to fall asleep, or by waking you throughout the night and disrupting your circadian rhythm (otherwise known as your internal body clock).
When you can’t sleep and your thoughts are racing, journaling before you turn the lights off can relax your mind, calm anxieties and help you reflect on the day — putting your worries to bed.
Journaling helps us put any challenges we’re facing into perspective, so that we are able to go to sleep having processed our thoughts and emotions of the day. Next time you find yourself up at night overthinking, try a session of mindful journaling before bed, to help cultivate positive emotions for a restful sleep.
Go to Bed at the Same Time Every Night
Routine is key.
Sleeping at the same time every evening strengthens your sleep routine and is beneficial in not only achieving good quality sleep but increasing your mental and physical functioning during the day.
Establish an appropriate bedtime that allows you to get enough sleep to feel well-rested when you wake up - and stick to it. Maintaining a healthy and consistent sleep-wake cycle will mean your body will know when it is time to unwind for the day – making falling asleep and staying asleep much more effortless.
Bedtime routines serve two important purposes: to relax you so you naturally start to feel calmer and less alert, and to help you form habitual behaviours. It is these multiple repeats and rituals of our steps above that will form neural connections, signalling your brain that it’s time for sleep and allowing your body to rest until morning.
Next time you find yourself tossing and turning throughout the night, follow our tips and use our essential oil blends for your most restorative sleep.