Tip 1: Invest in scents
“When you smell an essential oil, the 50 million receptors in your olfactory system – sat at the front end of the brain – receive those smells from the different oils, and send it to the hypothalamus glad, an area in the brain that produces the hormones which balance your system. If you need sleep, for example, the hormones within lavender or a lavender blend, will attract you to that. We always say, your body knows best what your mind needs most. These essential oils act as chemical messengers rushing to the specific cells in the body – going from the receptor [the nose] to the hypothalamus gland and then rushing to the area of the body that needs help,” says Nicola Elliott, founder of NEOM.
Tip 2: Limit blue (and natural) light
Consider turning off your laptop and putting down your phone at least 30 minutes before sleeping. The blue light emitted from your digital screens stops the production of melatonin, the hormone that tells your body to its tired and time to sleep. We suggest reading a book or journaling during this time instead.
Investing in an eye mask will also help prevent sleep disruption by blocking out excess morning light that peers through your blinds. This silk version from slip will help you count sheep in no time.
Tip 3: Get some exercise
Participating in 30 minutes of moderate exercise a day helps reduce the body’s stress hormones – adrenaline and cortisol – and stimulates the production of endorphins – a natural mood elevator. Going for a walk, a jog, power yoga or a HIIT session will make the world of difference, not just in the quality of your sleep, but also in your happiness levels.
Tip 4: Try a white noise & sleep app
When my mind starts racing, I turn to my iSleep Easy app. One of our amazing beauty buyers suggested this app to me and I haven’t looked back. There are three different ‘modes’ to choose from: affirmation (three mintues in length), belly breaths (six mintues in length) and relax into sleep (15 mintues in length). You can also choose the type of music/sound you would like to listen to, and how long you would like the music to continue after your desired ‘mode’ is finished. I love to listen to it over my Gingko speaker for a more immersive experience.
Tip 5: Keep a schedule
By going to bed at the same time each night and waking up at the same time each morning – even on the weekends – this will develop a sleep cycle. Experiment with different sleeping and waking times to find what feels natural to you. Working with your body’s natural clock will help reduce stress levels and ensure you won’t become overtired. Write down these times over a week and see if there is a pattern, then pick a time that works for you. Don’t forget that 7 to 9 hours of sleep a night is optimal.