Nighty night: Your nightly routine and sleep

Sleep is important because it allows the mind and body time to recover.

As the weather cools down and we say goodbye to long summer nights, the cooler evening change is the perfect time to get your sleep in check.

Sleep is by far one of the most underrated health tools. When we think of ‘health’ we immediate think of what we eat and how we exercise – sleep rarely makes the list.

As a society we are more burned out and fatigued than ever before, leading highly stressful lives, and sacrificing much needed rest time to keep up with our fast-paced lifestyle that has become the norm.

Our poor bodies are running on empty and craving sleep – but rather than fix the issue, we manage it with coffee, energy drinks and sugar!
Sleep fun fact

  • You should ideally have between 7 and 9 hours of uninterrupted sleep each night
  • If you are waking through the night, you are not getting the deep restorative sleep your body needs to recoup
  • It should take you no more than 15 minutes fall asleep each night
  • The hours of sleep you get before midnight are worth significantly more to your health than the hours you get after midnight

Chances are you didn’t know the above or if you did, you may not be adhering to these ‘sleep rules’. The easiest way to get yourself a deep and restorative sleep is to develop a nightly ritual – that is, a practice you do every single night, reminding your body it is time to wind down and sleep.

Here are some easy tips to incorporate into your nightly routine to prompt a deep and restorative sleep:

Dim lighting
 Melatonin, the sleep hormone, raises in dim lighting as this tells our body that the sun is setting and it is time to sleep.

Dim lighting like candles and warm lamps an hour before bedtime are ideal to induce melatonin levels and prompt a deep and restful sleep.

No back lit devices
Say goodbye to scrolling in bed. Backlit devices like laptops, phones and TV interrupt melatonin levels and confuse the body – as the light indicates ‘day time’ – which is the opposite of sleep time.

Switch your phone to flight mode, turn off the WiFi and all technology an hour before bed. Start to read or journal instead!

Deep breathing
To encourage the relaxation response in your body, lie in bed half an hour before sleep time and breathe deeply – into your stomach, hold for 4, and exhale for as long as possible. Repeat. If you prefer a guided meditation, Insight Timer has wonderful sleep time options.

Essential Oils
Essential oils like Lavender and Frankincense not only promote a relaxation response in the body, but are wonderful oils for sleep.

Pop a few drops on your pillow before bed, or even better, use a diffuser and incorporate a few blends into your nightly routine!

Read how you can establish a better morning routine HERE

You can only try one of our tea specifically designed for a better night’s sleep, read more HERE
What helps you sleep at night?

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Email: [email protected]


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