9 TIPS FOR BETTER SLEEP
1. USE COMFORTABLE AND INVITING BEDDING SUCH AS MULBERRY SILK
Sleeping on silk should not be an indulgence reserved for royalty since there is a long list of health and beauty benefits from snoozing on mulberry silk. This opulent yet natural material is odourless and more breathable than even cotton, while it’s breathable fibres and natural hydrating properties help you to retain your hair and skin’s essential oils, allowing you to wake up refreshed. Sleeping on smooth and frictionless silk can protect your hair against breakages and split ends, as well as extend the life of blow outs and hairstyles. Naturally hypoallergenic, mulberry silk is recommended for sensitive skin types.
2. DRESS COMFORTABLY IN BED
In order to get a good night’s sleep, you need to feel comfortable before you go to sleep. Whether you veer towards stylish sleepwear or matching pyjamas, opt for light, breathable and soft fabrics such as modal, flannel or silk. Good sleepwear can be an instant mood-lifter, especially if you've had a stressful day.
3. RESERVE YOUR BED FOR SLEEP AND INTIMACY, AVOIDING ITS USE FOR WORK OR GENERAL RECREATION
Many of us are now living and working in the same, small space so the tendency to use our bed as a workspace or chill out zone is high but the bed needs to be a stimulus for sleeping instead of a multi-purpose sitting area, to help you fall asleep quicker.
4. EXERCISE REGULARLY
Going for brisk walks daily won't just trim you down, it will also keep you up less often at night as exercise boosts the effect of natural sleep hormones such as melatonin. Make a habit to take a walk after dinner to wind down from a long day.
5. CREATE AN ALCOHOL AND CAFFEINE CUT-OFF TIME
We tend to think that alcohol makes us sleepy but it's actually a stimulant that disrupts sleep during the night. Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night as it can stay elevated in your blood for 6 to 8 hours, therefore, drinking large amounts of coffee after 3 to 4 pm is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
6. REDUCE BLUE LIGHT EXPOSURE IN THE EVENING
Night-time light exposure affects your circadian rhythm, tricking your brain into thinking it’s still daytime, reducing the melatonin levels. Wear glasses that block blue light or install an app that blocks blue light on your smartphone to prevent this.
7. BLOCK OUT DISTRACTING NOISE AND ELIMINATE AS MUCH LIGHT AS POSSIBLE THROUGH THE USE OF AN EYE MASK
Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark and cool environment to promote more restful sleep. Additionally, eye masks have been proven to protect your eyes, relieve dry eyes and its light blocking properties help you achieve increased time in REM sleep and decreased wakefulness.
8. CALM YOUR MIND
Stress is a stimulus that activates the fight-or-flight hormones that work against sleep so worrying about how your day went before bed isn’t ideal to a good night’s rest. Give yourself time to wind down before bed. Pick up meditation or a relaxation response such as deep breathing exercises to promote good sleep and reduce daytime anxiety.
9. START A SLEEP RITUAL WITH SLEEP SCENTS OR MUSIC
Rituals help signal the body and mind that it's coming to be time for sleep. Try using sleep scents to invoke the sleep hormones in your body, listen to calming music to unwind before bed or start a night-time skincare regime with sleep masks.