A good night’s sleep is essential not only for radiant skin but also as the foundation of physical, mental, and emotional well-being

Living in a world that’s switched on 24-7, always connected, on-demand, it’s not uncommon to find it difficult to switch off.

On top of this there is plenty of uncertainty in the news … yet another thing to keep us awake at night!

Sleep & Anxiety

A study by the University of California at Berkeley revealed how just one night of sleep deprivation triggered a 30% increase in anxiety.

They took 18 young, healthy adults and measured their brain activity after one normal night of sleep compared with 24 hours of deprived sleep.

After each session brain reactivity was monitored whilst the participants were shown an emotionally evocative film.

Those who were sleep deprived had more activity in the amygdala, the part of the brain that deals with fear and anxiety and they had less activity in the medial frontal cortices, which help control emotional reactions.

If you have felt particularly emotional after a bad night’s sleep this explains why.

A good night’s sleep lowers our anxiety and helps balance our emotional reactions.

So what can can you do to help you get a good night’s sleep?

In case you were wondering a good night’s sleep is usually between 6.5 and 8 hours… and is uninterrupted.

If you have a newborn baby or you care for someone who wakes a lot in the night use these strategies to help you make the most of the sleep you are getting.

#1 Make your bedroom warm and cosy, somewhere you want to retreat to, to relax and unwind.

This means no screens or phones.

If you have do have a television in your bedroom cover it with a beautiful material before bedtime.

If you need some inspiration look up the Danish tradition of ‘hygge’.  Think snuggle, pillows, soft textures.

 

#2 Get into a routine of going to bed at the same time every night and try to wake up at roughly the same time, even at weekends

 

#3 Use soothing essential oils to help you drift off

Lavender or Frankincense will help you relax

Invest in a bedtime pillow mist like Peace or Tranquility to get you into a calm mood and to unwind before getting into bed.

Use an aromatherapy pulse point roll on like De-Stress or Relax as part of your bedtime routine.

#4 Avoid caffeine 4-6 hours before bedtime.

If your sleep is particularly poor I would recommend attempting to cut out caffeine from your diet altogether

 

#5 Limit alcohol and heavy meals just before sleep as this can all of a sudden wake you up later on in the night due to increased blood sugar levels

 

#6 Turn off the tv before you go to bed & read a book instead.

Research shows that the eye movements watching television has a stimulating effect whereas the eye movements during reading are more conducive to sleep

 

#7 Exercise regularly as this is excellent at reducing effects of stress hormones and boosts circulation & blood flow to your skin & body as a whole, but not in the evening close to when you are going to sleep because the adrenaline will keep you awake!

 

#8 Have really comfortable nightwear, slippers, pillows, throws & bed linen. 

Make the experience of sleeping as inviting as possible

 

#9 If you have pets that wake you up earlier than you like, value your sleep and keep them out of your bedroom.

 

#10 Try some physical therapy

I see a lot of clients who have suffered with sleep issues and often an aromatherapy massage is wonderful at promoting a good night’s sleep and is very helpful in breaking the cycle of not sleeping.

Lavender oil has soporific qualities which means it induces sleep and that’s why I use in Sweet Dreams Gift Set and a Beauty Sleep Set.

The good news is that if lavender is not your favourite scent, there are many other calming and sleep inducing oils available and I offer bespoke blends. Message me for details.

Indian Head Massage  is another useful treatment to help improve sleep.

#11 Create your sleep affirmation

Spend 3 minutes becoming aware of what sleep means to you

Does it mean stress? Mind chatter? Interruptions? Or perhaps escapism? My only alone time? End of the day? Exhaustion?

If you have negative thoughts around sleep just become aware of them and choose to replace them with a positive statement or word like

Sleep for me means rejuvenation and repair

I hope there is at least one strategy here that you feel confident to try.

If you’ve not had a good night’s sleep for ages, do not think it is impossible.  It is possible and you’ve just not yet discovered what works for you.

I hope you have found this useful and if you have something you would like to share please leave a comment below.

Sweet dreams, Louisa