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In these days of uncertainty and with the joy of Christmas approaching, you may just be reaching for a little bit of comfort and luxury. Imagine sleeping within beautiful linen sheets, that are crisp and give you a sense of restfulness.
You deserve some pampering, once you have finished all of your work for the day and the family is fast asleep, have a lovely soak in the bath then slide into some beautiful bed linens for peaceful night sleep.
12 Magical Steps To a Rejuvenating Nights Sleep
Getting the perfect nights sleep is incredibly important, not only to ensure that you feel fantastic, but you also need to sleep well to help your body and brain to function correctly.
Not everyone finds it easy to fall asleep. Many people suffer from sleep disorders, that create adverse effects on our daily lives, memory, emotions, mood and bodily functions.
Turn Down the Temperature
While you sleep your body temperatures changes, cooling down when you lay down and warming up when you wake up.
You should set the thermostat to 15.6-19 centigrade, and this can help you to sleep well.
To help relax your body and mind you take a bath or shower, this helps to accelerate and raise your bodies temperature, as your body starts to cool down this sends a signal to your brain sending you into a restful sleep rhythm.
Get a Bedtime Routine
You should try to stick to a sleep schedule this will help you to regulate your bodies clock.
Waking up and going to sleep at the same time every day, can plant a healthy routine that will ensure your body, mind and spirit stay at an optimum level.
Practice Meditation, Yoga and Mindfulness Techniques
If you have had a stressful day, you may experience difficulty getting to sleep.
By practising and learning how to do Yoga, Meditation or Mindfulness, you can help to unwind all of your senses, body mind and soul.
Yoga and practising breathing techniques helps to release the accumulation of stress and knotted muscles.
Practising meditation releases the hormone melatonin that allows the brain to reach a state of bliss and a heightened sense of restfulness where sleep can be achieved easily.
Mindfulness can help you to stay in a positive mindset; you worry less, reduce your levels of stress and sleep well.
Avoid Daytime Napping
When you experience a poor nights sleep, you may become prone to taking naps during the day.
Napping during the day can impact on your sleep during the night resulting in sleep disorders.
Exercise During the Day
You should add a daily exercise routine to your healthy sleep routine. Exercise can improve the quality and duration of your nightly dose of restful sleep, as serotonin is released in your brain, which decreases the stress hormone cortisol.
Visualise Things that Make You Happy and Relaxed
To relax your mind, you can try visualisation techniques. You should visualise a place or something that makes you feel happy, relaxed and calm.
By distracting your mind and focusing on good thoughts, you relax more comfortable, and this induces sleep.
Turn Off the TV and Electronics
Turn off your TV, gadgets, electronic devices a few hours before bedtime. It will ensure that you can sleep much faster.
If you need to use electronics late into the night, make sure that you have the block the blue light on the screen or use a screen filter.
Popular scents are known to induce a dreamlike sleep:
- Damask Rose
You can use oil blends with other ingredients like orange and lemon, and burn these in an aromatherapy burner create relaxation and encourage sleep.
To adopt an eco-lifestyle, you should also add eco-bedding to your sleep routine and enhance your silent nights. You could look at bedding that does not harm animals, other life and contributes to fairtrade practices.
Do your research well and look at a variety of eco-friendly bedding linens.
In addition to this, you could take some time and learn about the ideal fabrics that every eco-consciously has grown and purely harvested silk and organically sourced cotton, look for sleepwear that supports sustainability too.
When selecting your bed sheets and pillowcases think green and consider the planet, you’ll sleep better knowing that you are playing your part in the fight against climate change.
Read Something Relaxing
Reading a good book before you go to sleep is a great way to unwind naturally. This is hugely beneficial for children, and it is shown that this promotes a more extended rest.
However, electronic books emit a blue light, which reduces the production of the sleep hormone melatonin, making it much harder for you to fall asleep naturally, leaving you feeling fatigued and exhausted the next day.
Practice Deep Breathing
You could practice deep breathing techniques used in yoga; the breathing patterns induce relaxation and release in your nervous system. You can also practice these techniques whenever you experience anxiety or stressful situations.
Follow these steps to drift into a deep nights sleep:
- Place your tongue behind your upper front teeth.
- Exhale completely, emptying your lungs through your mouth making a sound ‘shush’.
- Close your mouth, and inhale to the count of 4.
- Hold your breath and count to 7.
- Repeat the above steps a further two times.
This technique can dramatically relax you and induce a night of deep sleep.
Immerse Yourself In Daylight Daily
Spending time in natural daylight can influence and help to regulate your body’s natural sleep rhythms.
When irregular light exposure occurs, you may find that your sleep patterns and circadian rhythms are impacted, making sleep difficult.
Make sure you keep your room as dark as possible and well ventilated with a natural flow of fresh air; this can help you to fall into a deep natural pattern of sleep.
Find a balance between work and lifestyle choices, as these also impact how well you maintain your energy and joy of life.