Sleep Sound this Summer

Getting your best night’s sleep during summer’s warm months
Sleep Sound this Summer
Sleep Sound this Summer
Sleep Sound this Summer
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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 products — for your most restful nights.

Ample sunshine, longer days and warmer temperatures.

Summer days are a boost to the spirit after a long winter, but when night falls, you may find yourself tossing and turning, unable to fall asleep.

Even for those who usually have no difficulty sleeping through the night, summer can be a feat. To turn your restless nights into restorative shut eye, discover our top tips to help you drift off, no matter the weather.

Why Is Sleep So Important?

Sleep is a vital component of our overall health and wellbeing.

Not only is sleep important for our daily functioning, it has many systemic health benefits. Sleep helps control our metabolism, promotes stable moods and emotions, boosts our immune system, increases knowledge retention, and helps us with long and short-term memory.

 

Why Is It More Difficult to Sleep in the Summer?

The onset of sleep is triggered by an increase in the production of the hormone melatonin – something we have less of in summer. Melatonin is responsible for regulating the body’s circadian rhythm, or our internal body clock, and promotes restful sleep.

Produced in the evening to help us fall asleep, summer’s lighter nights suppress production of melatonin, keeping us awake past our bedtimes.

Additionally, summer’s warmer weather affects our body temperature. Our core body temperature is lowest roughly two to three hours before our natural wake-up time in the morning, and then increases over the course of the day and peaks about two hours before we start to feel sleepy at night. As our bodies cool down in the evening, we feel less energetic and ready for bed — however, summer’s heat can raise our core temperature, making us toss and turn.

Our Bedtime Tips

Luckily, there are many different ways we can maximise our sleep time during the summer months.

Manage Your Exposure to Light

Draw shades and curtains at around 8pm and begin to lower the lights in your home. Sign off all smart devices and avoid blue light exposure an hour or two before bedtime, to further relax your mind.

If ‘light’ does deter you from sleeping, try sleeping with an eye mask, putting up thicker curtains or installing blackout blinds to block any trace of light out as you sleep.

 

Cool Down

On a balmy summer’s evening, take steps to promote your body’s internal cooling process at night. Cool your room down and allow fresh air in before you lay down for bed. Use a fan in the hotter months to keep you cool and also provide a gentle hum and white noise to help lull you to sleep.

Research shows that engaging in activities that increase skin temperature can help lower your core body temperature before bed: warming your skin accelerates internal heat loss and allows for the swift release of body heat, promoting a relaxed mind and body.  

So, a few hours before you normally go to bed, take a hot bath or shower.

Aromatherapy Forest Therapy Blend being poured in to a relaxing bath

Use our Deep Relax Bath & Shower Oil, infused with our lulling essential oil blend of earthy Vetivert, soothing Chamomile and comforting Sandalwood , to compliment your soak and calm your body even further. Created by our own founder to ease her insomnia, our Deep Relax formula is the perfect combination of essential oils to aid in a restorative night’s sleep.

 

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Give Yourself a Massage

Apply a generous amount of our Deep Relax Nourishing Body Treatment, enveloping your whole body with our essential oil concentrate designed to help relax both your skin and senses as you unwind for the evening. 

Our Global Director of Education and Wellbeing, Christina Salcedas, recommends incorporating a mini hand massage into your routine:

Apply the Deep Relax Sleep Well Nourishing Body Treatment to the forearm using nice long firm strokes.

Bring your hands to your face and take a few deep breaths in through the nose and out through the mouth.

Using your thumb, slide it through the forearm muscle group, starting at the wrist working towards the elbow joint. Work first on the outer forearm and then to the inner forearm.

Using your thumb, circle the wrist starting at the top of the wrists and working your way all around.

Using your thumb, slide from knuckles to wrists in between each metacarpal bone, starting at the little finger and working towards the thumb.

Using your thumb, massage in circular movements each individual fingers and thumb from the knuckle to the finger nail, starting at the little finger and working towards the thumb.

Using your thumb, massage the palm in circular movements.

Finish with a long firm stroke over the forearm.

Repeat the steps to the other arm.

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Create the Perfect Environment

Make sure your bedroom is your sleep sanctuary.

Invest in bedding that is comfortable and sleep wear that makes you feel instantly cosy and ready for bed.

 Create a sleep-inducing environment and transform your room into a tranquil haven with our peaceful and soothing Deep Relax Pure Essential Oil Blend, diffused in our NEW revolutionary, waterless and portable diffuser The Atomiser. Created to help you sleep better, our blend is crafted from naturally sedating Vetivert, soothing Camomile and comforting Sandalwood, promoting a supremely relaxing ambience in any room and set the scene for bedtime.

Inspired by spa atomising technology, The Atomiser uses powerful air compression to disperse a micro-fine mist direct from the bottles of our 100% pure essential oil blends. Ultra-quiet with no water tank or heat, the integrity of our pure oils is preserved, meaning less is needed for real aroma-therapeutic benefits. Our exquisite ceramic diffuser is also fully portable with optimised run times & a soft halo of light, allowing you to truly relax and surround your senses in pure wellbeing.

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On hot summer nights, mist our Deep Relax Sleep Mist over clothes, bedsheets, duvet and pillows, filling the air with our specially formulated blend to help you drift off naturally and sleep undisturbed till the morning. As you mist your room, try a box breathing exercise to help you fall asleep faster and switch off your busy mind:

Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

Begin to slowly exhale for 4 seconds.

Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

When getting rest seems impossible on long summer nights, try our top tips to sleep comfortable all summer long.

Amy: Global Trade Marketing Executive

Skin Type: Normal – Dry

Prep

Skin prep is key for me to achieve that summer body glow all year around. I like to begin by sweeping away dead skin cells with the Revive Body Brush before bathing. I find this helps with firming and toning my skin, so I love to do this ahead of a special event and particularly pre-tan! I then take my De-Stress Mind Bath & Shower Oil and apply a capful to my torso, shoulders and lower back before getting into my bath… I love the De-stress Mind blend as the sweet, yet herbal scent transports me to a state of calm before truly being able to unwind in the bath.

Routine

For me, bath time is the opportunity to take my ‘everything shower’ to the next level. I typically indulge in a bath for some down time ahead of a fun-filled weekend and to feel rejuvenated after a week of work. I apply the Revive Energising Exfoliator onto wet skin and massage this in for 2-4 minutes focusing on stubborn areas such as elbows, knees and shins.

Post Bathing Ritual

After soaking up the warm aromas of my bath I dry myself off with a towel and then get ready to apply the Revive
Body Oil
. My top tip is to ensure you apply body oil onto damp skin for ultimate hydration; I find this is crucial for locking in moisture and achieving a natural glow.

Shop Amy's favourites

Freya: Global Brand Marketing Executive

Skin type: Combination

PREP

I typically opt for a bath over a shower when my skin is feeling particularly sensitive, or if I have some extra get-ready time in the morning. I begin my bath time ritual by creating a spa atmosphere with the Atomiser Connect. For me, it is key to ensure my set-up is a sanctuary, this really helps me to start my day off right. My top tip is to infuse your Atomiser with the Essential Oil Blend you gravitate towards, this way you can tailor your routine to meet your specific needs in that moment. Currently I keep diffusing the Revive Pure Essential Oil Blend as I love that the citrusy aroma leaves me feeling uplifted. Whilst I run my bath, I massage the Revive Morning Bath & Shower Oil into skin, which helps to improve circulation.

Routine

I like to begin my bath time by gently exfoliating my skin with the Rose Triple Exfoliator to even texture and remove dead skin cells. If you are looking for radiant skin, an exfoliant is a must have! My favourite thing about this exfoliant is that it does not leave my skin feeling stripped after use, which I have found with many I have tried in the past, but instead leaves my skin feeling nourished and soft with no irritation. I then apply the Rose Pink Clay Mask to my scalp and face to delicately remove oil build up and to rejuvenate both skin and hair.

Post Bathing Ritual

My post bath routine consists of locking in all moisture with a lightweight layer of the Revive Body Gel. As someone who is always on the go, this is a staple in my routine due to the fast absorbing, non-greasy texture of this product. In drier areas I love layering this with the Inner Strength Body Oil, due to its sweet yet spicy scent and skin nourishing properties.

Shop Freya's favourites

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