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.
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.
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.
Use our Deep Relax Bath & Shower Oil, infused with our lulling essential oil blend of earthy Vetivert, soothing Camomile and comforting Sandalwood , to complement 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.
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.
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 the peaceful and soothing essential oil blends in our Relax Candle and Relax Room Fragrance. Warming notes of West Indian Bay mingle with the grounding, earthiness of Myrrh promotes a supremely relaxing ambience in any room and set the scene for bedtime.
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.
Your Summer Night's Ritual
Long summer days ask for relaxing summer nights. Discover our 3-step Ultimate Sleep Collection ritual to enjoy restful sleep throughout the summer season.