We are passionate about sleep, and getting a good night's sleep is essential for our overall health and well-being. But let’s be honest, when was the last time you truly woke up feeling totally refreshed? In today’s fast-paced world, winding down at night can be challenging. Prioritising quality sleep isn’t just about feeling rested, it’s about maintaining hormonal balance, reducing stress, and supporting your health. While over the counter and prescription sleep aids are available, many people prefer to embrace natural methods and home remedies for deep sleep. Improving your sleep hygiene can transform your nights and improve your overall quality of life.
Why Can’t I Sleep?
For many women, especially those experiencing hormonal changes, achieving deep, restorative sleep can be a challenge. Stress, fluctuating hormones, and daily life pressures can make it difficult to switch off at night. Poor sleep doesn’t just leave you feeling groggy, it impacts your skin, mood, and overall well-being. If you find yourself struggling to sleep but can't pinpoint the cause, try improving your sleep hygiene. By carrying out self-care rituals and creating a sleep-friendly environment, you can help yourself drift into a blissful slumber.
What is Sleep Hygiene?
‘Sleep hygiene’ refers to the habits and routines that promote restful, quality sleep. Having a consistent bedtime routine can significantly enhance the quality of your rest. Small adjustments, such as limiting screen time, sticking to a routine, and embracing relaxation techniques, can make all the difference.
Tips to Help You Sleep
1. Stick to a Routine – Consistency is key. Our body clock loves routine, so try to go to bed and wake up at the same time every day. Aim for 6-8 hours of sleep to allow your body to rest and recover.
2. Get Outside - Sleep hygiene begins long before going to bed. What you do in the day matters too. Exposure to natural daylight helps regulate your body clock. Make sure you get outside for a good 10-30 minute walk every day, the earlier the better. The sunlight triggers hormones that tell your body it is day time. Plus, the exercise may also aid a restful sleep.
3. Limit Stimulants - Avoid caffeine, alcohol, and sugary drinks before bedtime, as they can interfere with relaxation. Instead, opt for water, herbal teas or warm milky beverages (caffeine free) to help prepare your body for rest. We are not suggesting you give up your morning coffee, just try to have it within 2 hours after waking. Another example of how 'sleep hygiene' begins long before bed. Try to avoid any caffeine after 2pm.
4. Stop Clock Watching - Watching the clock increases pressure to fall asleep and makes it harder to relax. Try turning your clock away from view to reduce sleep anxiety.
5. Don't Stress About it - The more pressure you put on yourself to fall asleep, the harder it becomes. Even if you’re struggling to drift off, remind yourself that lying in bed still provides rest for your body and mind. Often, when we stop forcing sleep, it naturally follows.
Creating Your Bedtime Routine
Think of your bedtime routine not as a chore, but as an act of self-care. Establishing healthy sleep hygiene habits is key to aligning your body clock and improving overall well-being.
6. Create the Perfect Sleep Environment - Start by dimming the lights and switching off electronics an hour before bed to signal to your body that it's time to wind down. Treat yourself to quality bedding to help turn your bedroom into a true sleep sanctuary. Also, be sure to keep your bedroom cool and clutter-free to help promote relaxation, making it easier to drift into a restful sleep.
7. Indulge in Relaxing Night Rituals - SBC's Night Rituals range, can enhance your sleep hygiene routine in more ways than one...
Spritz a relaxing aromatherapy mist, such as our Night Rituals Sleep Spray, onto your pillow, linens, or Pjs to transform your bedroom into a calming retreat.This luxurious aroma, blends with Lavender and Vetiver essential oils to help promote deep relaxation.
8. Enhance Relaxation with Self Care -
To enhance your sleep hygiene regime layer the sleep-enhancing fragrance with the Night Rituals Sleep Serum. Formulated with Lavender and Magnesium, it hydrates your skin while calming your senses. Ideal for those who get warm in bed, this lightweight gel cools the body as it's applied.
Prefer a richer formula? The Night Rituals Body Butter is enriched with Shea Butter and Silk Amino Acids to nourish your skin. Infused with Valerian, Lavender, and Clary Sage, it promotes relaxation while deeply moisturising.
9. Use Targeted Aromatherapy - We mentioned the Sleep Spray, but we also have our Night Rituals Sleep Balm. Try applying to pulse points, neck, and/or décolleté and breathe deeply as the rich balm melts into your skin. It can also be used as a hand cream or body balm to envelop you in the signature Night Rituals fragrance.
10. Wind Down Before Sleep – Good sleep hygiene includes engaging in calming activities such as reading, listening to soft music, or practicing meditation. While reducing screen time before bed is ideal, sleep apps can actually be a great tool for relaxation. They offer guided meditations, breathing exercises, and sleep sounds designed to help you unwind and transition into restful sleep (proving that not all screen time is disruptive to your routine.)
Improving your sleep hygiene, with a well-crafted bedtime routine can turn your nights into a luxurious, restful experience. Everyone’s sleep needs are different, so experiment to find what works best for you. If you love a good pamper session before bed, incorporating self-care into your nightly ritual may be the key to achieving better sleep. If you’ve tried these techniques and still struggle with sleep, consider seeking professional advice from a GP or therapist.