Getting a good night’s sleep is just as important as exercise and a healthy diet. In an age where we find it increasingly difficult to disconnect and destress, many of us struggle to get a good night’s sleep.
Our Six Top Tips and Tricks to Help You Sleep:
1. Minimise Screen Time before bed
Winding down before bed allows your mind and body to relax and makes it much easier to doze off. Disconnecting from devices is essential when trying to wind down. Phones, laptops and tablets can keep your brain wired. These devices can also suppress the natural production of melatonin, the hormone that controls the sleep-wake cycle. Disconnect from your devices half an hour before bed and instead read a book, meditate, or listen to some calming music to get yourself relaxed and ready to drift off.
2. Use Lavender
Lavender is renowned for its natural sleep-enhancing properties. It works by calming the central nervous system and promoting slow-wave sleep. This allows for a long and peaceful night’s sleep. Lavender is one of the most gentle essential oils and, therefore, can be used directly on adult skin. If you have sensitive skin, you may consider adding it to a carrier oil such as ULTRAPURE® Sweet Almond Oil.
3. Create a Sleep Routine
Do you often wonder how you remembered to wake up after forgetting to turn on your alarm? Cardiac rhythm is a pattern of physical and mental behaviours that occur in response to the body’s internal clock. This internal clock regulates our sleep-wake cycle. Maintaining a regular sleep schedule, even on the weekends, will allow your body to form a sleep-wake pattern.
4. Cut out Caffeine
We often rely on tea, coffee and fizzy drinks to keep us going during the day. These caffeine-rich drinks can have detrimental effects on our sleep. Keeping an eye on your caffeine intake and avoiding them later in the day can be a quick fix when improving your sleeping habits.
5. Avoid Napping Late in the Afternoon
Typically, people feel a dip in energy after lunchtime. Short power naps can be really beneficial for reducing stress and improving productivity. Long or irregular naps during the day can negatively impact your sleep at night. If you plan on taking a power nap, ensure it lasts no longer than 15 to 20 minutes; otherwise, you may wake up feeling groggy. Napping after 3 o’clock may also disrupt your nighttime sleeping patterns.
6. Take a Relaxing Bath
Taking a dip in a warm bath before bed has been found to be beneficial for a good night’s sleep. Adding ULTRAPURE® Epsom Salts can ease weary muscles, alleviate pain, and aid relaxation. Epsom Salts have a high magnesium content. This magnesium is absorbed through the skin and restores magnesium levels and may help alleviate muscle discomfort or tension and relax both the mind and body. Why not try ULTRAPURE® Epsom Salts infused with Lavender Essential Oil for a relaxing and soothing bath.
The Guaranteed Irish ULTRAPURE® range is available in Pharmacies and selected Health Stores in the Republic of Ireland. To find your local ULTRAPURE® stockist please visit our where to buy page.