Having Trouble Sleeping? We've Got You! Here's Ten Rituals To Follow For A Relaxing Sleep
Our sleep patterns change over time and as we age. At some point, you might have trouble falling asleep or even staying asleep through the night. Interrupted sleep or irregular sleeping patterns can lead to feeling tired and irritable the next day and can have a negative impact on your skin.
10 Best Sleep Rituals For A Healthy and Relaxing Sleep
10 Rituals you can incorporate into your bedtime routine, for a deeper, more restful sleep include:
- Follow A Bedtime Routine
Routines are important for diet and exercise and the same is true of sleep! Ensuring you follow a regular bedtime routine will help teach your body that it’s time to unwind and ease into “off” mode.
Bedtime or pre-sleeping routines might include indulging in a skin care routine. You can go for the basic: cleanse, tone and moisturize to maintain a healthy glow, or dive a bit deeper with serums and treatments. It’s all about giving time back to yourself and your skin.
- Invest in a Beauty Pillow and Quality Mattress
Where you sleep can make a huge difference in your overall wellness. Sleeping on a Beauty Pillow will promote a healthy neck and spine, while a supportive mattress will let your body destress from the tensions and strains of your day to day.
Standard pillows increase overnight facial compression, which can lead to deep-set sleep lines, wrinkles and even facial asymmetry. Beauty Pillow is designed with unique cradles to help position the face, reducing compression and preventing your skin from pulling while you sleep.
Leveling up your Beauty Pillow with a Silk Pillowcase from the Beauty Pillow Silk Collection can make getting into bed a truly luxurious experience. Silk is renowned for its antibacterial properties, helping to reduce skin inflammation, for fresher, clearer skin in the morning!
- Set a Limit for Screen Time Before Bed
We spend so much of our waking lives in front of a screen. Reducing the time in front of a screen before going to sleep is a handy trick for a longer, more restful sleep. Our phones, tablets and computers use blue light. Increased exposure to blue light tricks our brain into thinking it's still daylight. Since it's time to wind down, removing the source of the blue light will help your brain adjust to your night time routine.
If you’re too attached, try using blue light glasses to reduce the glare or dimming the lights to give your eyes a rest.
- Set a Bedtime
As a kid we rebelled against it, but now setting a bedtime really is important for your overall health and wellness. Setting a regular sleep time will help you set a daily routine in your waking hours too. Try to follow it as closely as you can on the weekends so you don’t have to re-adjust come Monday night.
Keeping a regular bedtime will help to regulate your body’s natural circadian rhythm, leaving you waking up each morning refreshed and ready for the day ahead.
- Get Enough Exercise
We all know exercise is one of the key tools in our overall health and wellness journey, and it's especially important for a healthy sleep routine. Enjoying regular, moderate exercise is essential for healthy sleep routines.
Exercise promotes circulation, improves concentration and produces endorphins which help to promote feelings of happiness and contentment. Don’t exercise too close to bedtime though, your endorphins might make it difficult to fall asleep - it’s all about balance!
- Limit Caffeine And Alcohol Consumption
Caffeine and alcohol can stimulate your senses, making it difficult to enjoy an uninterrupted, truly restful sleep. Both caffeine and alcohol are diuretics, drawing water from the body which can leave skin feeling dry and increasing the appearance of fine lines and wrinkles.
Experts recommend avoiding caffeine consumption after lunch and limiting alcohol. Reducing your intake of caffeine and alcohol will have a positive and long lasting improvement on your skin.
- Avoid Large Meals Before Bedtime
Eating a large meal too close to bedtime can lead to discomfort, making it harder for you to fall asleep. If you’re hungry before bed, go for a light snack so you’re satiated but not full to bursting.
- Practice Yoga
Yoga is a tried and tested practice centered around being in tune with the breath. Yoga is known for its relaxing and stress reducing effects. The breathing techniques used in yoga can help to balance the nervous system, promoting a longer, deeper sleep throughout the night.
Face yoga is a great way to focus the breath and relax before bed. Integrating facial yoga into your skincare routine is a great way to boost your complexion.
- Magnesium Supplements
Magnesium promotes healthy sleep and can help to relax the muscles and calm the mind. Adding a magnesium supplement to your daily routine will help ensure you have a good night’s sleep.
- Aromatherapy and Essential Oils
Aromatherapy and essential oils are great tools to use to calm your senses.
Lavender essential oil is one of the best oils to encourage sleep and relaxation. Using lavender oil in an aromatherapy room diffuser or adding a few drops to your pillow before bed will increase relaxation and lull you to sleep.
Establishing and maintaining a sleep routine is key to creating a lasting sleep schedule, so you can enjoy your day! Having little rituals that promote relaxation at the end of the day are a great way to ease into bedtime, no matter your lifestyle or daily routine.
Boost your nightly routine with the added support of a Beauty Pillow or indulge your senses with the Silk Collection!