SLEEP TIPS
To prepare your body and mind for restful sleep, engage in a bedtime routine. A nightly ritual signals your body and mind that it’s time to unwind from the day’s activities.
A set of bedtime rituals can have comforting and calming effects on our mind and body. Rituals help signal the body and mind that it’s coming to be time for sleep. Bed time rituals promote good sleep and can also reduce daytime anxiety.
It is nice and essential to get ourselves into nourishing habits of creating nightly rituals that are going to help us slow down, wind down, relax and drift off to a rejuvenating blissful sleep.
SLEEP TIPS
Create your own special bedtime routine to aid in restful and peaceful sleep that comes naturally. Before long, you’ll find that you look forward to this nurturing ritual. Use our sleep mist in your room or linen, use roll on your pressure points, use the deep sleep massage oil on body or in bath, use essential oil in a diffuser. Combine these to form your own personal routine. Rest assured that you are using organic, pure and quality ingredients that are packaged in eco friendly packaging.- Set a time for going to bed and getting up in the morning helps your body establish a healthful sleep-wake cycle.
- Avoid stimulating activities in the hour before bedtime: this includes watching television or working on if computer.
- 20 to 30 minutes before sleep, engage in a calming activity, such as listening to soothing music or reading an enjoyable book.
- Drink a glass of warm milk, take a bath or listen to calming music to unwind before bed.
- Before bedtime keep the lights dim, create ambience and a ritual of winding down for the night. Light a candle add a few drops of our organic deep sleep essential oil to it to create a relaxing and a calming space.
- Create a relaxing and tranquil sanctuary in your own home where the vapour of our deep sleep essential the oils continues to work on the body, mind and spirit during the day, evening or before bedtime.
- Half an hour before bed, pour yourself our organic deep sleep tea. Use each step of making the tea as a mindful practice. Slowly pour the water, stirring the tea infusing it with all its goodness. With each sip, you observe the relaxation it has to offer and be ensured that it’s benefiting you greatly.
- Low levels of Vitamin D can cause sleep disturbances and reduce the quality of your sleep.
Daily sun exposure is essential for Vitamin D. Sun exposure produces a hormone serotonin in your brain which converts into melatonin at night. Melatonin is known as the sleep hormone essential for sleep.
Create your own special bedtime routine to aid in restful and peaceful sleep that comes naturally. Before long, you’ll find that you look forward to this nurturing ritual. Use our sleep mist in your room or linen, use roll on your pressure points, use the deep sleep massage oil on body or in bath, use essential oil in a diffuser. Combine these to form your own personal routine. Rest assured that you are using organic, pure and quality ingredients that are packaged in eco friendly packaging.Mindfulness and sleep
Mindfulness is the practice of paying attention. More than often we focus most of our energy and thinking on the past or the future. Mindfulness is the practice of bringing our attention into the present moment. Simple daily tasks such as eating, cooking, bathing will become more rich and enjoyable if we paid attention when doing these daily activities such as attention on what are eating and the taste, texture of our food or experiencing the water on our body during a shower rather than focusing on the past or future thoughts. Mindfulness will allow us to richly experience and enjoy what we are doing in the present moment.
You can practice this short and simple beginner mindfulness mediation daily by simply closing your eyes and focusing your thinking on each part of your body. Sit or lie down in a comfortable position and close your eyes. Now take a few deep breaths. Focus your mind on your toes, then on your feet gradually making you way upto your head. If and when your mind wanders away be aware of it and gently bring it back to the practice. Doing this practice daily will have profound effects on your mental health, will calm and relax your body and promote sleep.
Practise mindfulness meditation before bed and if your are struggling to fall asleep. Mindfulness focuses on acceptance of the current situation and not fighting with it or ignoring it. Remember to not fight your sleep, be aware and bring your attention back to the present moment. It can take upto 4-6 weeks for this practice to work so please be patient, be gentle to yourself and practise daily.
Recommended READINGS
1- The Health Benefits of Meditation and Being Mindful. https://www.monash.edu/__data/assets/pdf_file/0004/694192/The-health-benefits-of-meditation-and-being-mindful.pdf
2- Aromatherapy: The Effect of Lavender on Anxiety and Sleep Quality in Patients Treated With Chemotherapy.
Ayse Ozkaraman et al. Clin J Oncol Nurs. 2018.
“The use of lavender oil significantly increased the sleep quality of patients with cancer.”
3- Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success. Book by Shawn Stevenson.
4- Mindfulness for Life Book by Craig Hassed and Stephen McKenzie