Sleep well with top tips from our team
Healthy sleeping habits can make a big difference to your quality of life. Here we bring together advice from both our Wellness Team and our Skincare Specialists.
Top of their recommendations is making time for a good sleep routine. A good routine allows you the time you need to relax and unwind.
Step 1. Your environment
Creating a quiet environment for sleep will help get you in the right mind-set. Ensure the room is the right temperature, dim lights and switch off your phone and screens. This is the start of the process of slowing your body and mind to ease the transition to sleep.
Step 2. Beauty ritual
Your skin repairs at night so evening is the prime time to apply products to your skin. Our Skincare specialists recommend using a balm which combines your oil and your moisturiser in one and is easily absorbed into the skin. The essential oils in the balms have a soothing effect on the mind, chamomile is very relaxing and Neroli relieves anxiety. We recommend warming a small amount of balm in the palms of your hands and taking time to inhale the calming aromas before massaging gently into your face and neck.
Step 3. Gentle stretches
Our Wellness Team have put together a full body stretch routine to release tension and prepare the body for sleep. Complete this routine in the comfort of your own bedroom. If you need any help with the routine please ask a Wellness Coach.
Step 4. Breathing
The final step in the routine is a breathing exercise. This is the time to switch off completely from your day and tune into your body. The key with mindfulness practice is to start small, starting with 2 minutes and building up over time. Try adding two minutes every two days until you reach ten minutes, then stay with that until you are ready for more.
The Dr. Andrew Weils 4-7-8 breathing technique has been described as a natural tranquiliser for the nervous system. First exhale completely through your mouth making a whoosh sound then close your mouth and inhale quietly through your nose for four. Hold your breath for seven and then exhale completely through your mouth making a whoosh sound for eight. This is one breath, complete the cycle three more times.
The Wellness team have created a guided relaxation tutorial, which we hope you will find beneficial.
When implementing your new sleep routine it is important to adapt it to meet your needs and to give yourself time to adjust to it, perhaps by changing one element at a time.
