This is the fun one. The key is to make your bedroom a true haven and to introduce a series of rituals that tell your brain it’s time to wind down for sleep. Start with a big cushy bed or if you don’t have one just add a mattress topper. I bought the Bambillo after seeing it on the home shopping network and I’m obsessed. It transformed my droopy ten-year-old mattress into a bona fide cloud. Then sheets: I alternate between Ettitude bamboo sheets (SO soft, you have to try them to believe them) and gorgeous white linen. I just got a new set from Bed Threads – an Aussie company that make 100% French Flax Linen at accessible prices. Keep the colour palette in your bedroom soft and muted – think grey, soft blue, dusky pink and the lighting low. Make sure you have a supportive pillow – I like a down and feather combo and I plump it daily to keep it in good shape.
Switch your screens off an hour before bed. That includes TV, phones, iPads because the blue light messes with your circadian rhythms and keeps you awake. If you have time, have a bath with some Epsom salts and a few drops of lavender oil. Epsom salts contain magnesium sulfate which can calm your and there have been many studies that show lavender can reduce stress and calm the nervous system. You can slather on a lavender scented body oil or lotion (I love Weleda Lavender Relaxing Oil and L’Occitane) and mist yourself and your linen (try Maison Saine Goodnight Gorgeous Calming Mist). I also have an atomizer going at bedtime that burns The Goodnight Co Goodnight Blend (anything containing lavender is good.) If you like to read digitally invest in a kindle and use it without the backlight in soft lighting to read. If you really want to prevent blue-light exposure you can buy a pair of Swannies glasses and read or watch TV with them.
There’s nothing more relaxing than a massage or spa treatment to set your body up for sleep. I recently experienced the Subtle Energies Sleep Support Therapy Journey at the Crown Spa in Perth and it was game changing. It starts with a guided meditation, is followed by a Blissful Marma Massage and includes Ayurvedic techniques of Nasya (nasal oil application) and Shirodhara to help stimulate the natural production of melanin. I use the Subtle Energies Nasya Oil which comes in the Sleep Prescription Kit (available at the spa) now before bed. This ancient ayurvedic technique lubricates the nasal passage and sinuses and is believed to balance the body and mind. I also do a little nightly facial massage with Subtle Energies Facial Oil Blend – my favourite product in their range. Since I do this regularly before bed, the incredible mogra jasmine scent now signals to my brain that it’s time for sleep. It’s these little bedtime habits that can make a huge difference in drifting off to dreamland.
Having trouble nodding off (and staying asleep) too? Find more of my tips for a good night sleep here…
As a special offer for Beauticate readers, you can save 20%* on the Sleep Support Therapy Journey at Crown Spa Melbourne and Perth this March. Valid for treatments from Monday – Friday from 1-29 March 2019
To book, check here or call Crown Spa on 9292 6182.