Did you know that getting a good sleep is one of the well-known keys to success? So with World Sleep Day approaching on 18th March 2022, I’m here to share my expert sleeping tips to help you create a more mindful sleep preparation routine that works for you.
Tip one: no napping!
I love to nap just as much as the next person but it really can equate to a problematic night of sleep. Not only might you actually wake up feeling more groggy or disgruntled than before your nap, but it can also interfere with your night-time sleeping schedule and actually cause more disorientation or sleep problems during the night. I would recommend avoiding napping as much as possible but if you really feel you need to, try to keep it to a bare minimum of only 10-20 minutes. This one is particularly crucial in younger people which is why I don’t let my children sleep until their bedtime. It can be difficult and sometimes bribery is needed but it will be worth it for both parent and child, I promise!
Tip two: keep things consistent
A fixed bedtime and time of waking up can really improve sleep quality. With a healthier sleeping pattern, it’s proven that you’ll be more likely to fall asleep faster, stay asleep and actually feel happier when you’re awake. I know we all think ‘just one more episode’ but remember, that episode will still be there to watch the following day (and the one after that)!
Tip three: relaxing before bed
This could look different for everyone but personally I like to enjoy a relaxing bath before bedtime when I can. I usually light a soothing candle and add in some calming essential oils, like lavender or cedar wood. But be sure to opt for whichever scent works for you though – we have some great options at our ESPA shop here! If I‘m particularly stressed, I’ll add a handful of Epsom salts to my bath which have proven healing powers like soothing muscles, reducing overactive thoughts and supporting hormone balance. They work perfectly with the essential oils as they draw out their benefits even deeper into the skin.
To further relax, you could read either in the bath or just before you sleep in bed. But try not to reach for anything too gripping or thought provoking as this could stimulate the mind instead of calming it. I’ll usually go for something light-hearted like a rom com!
Tip four: consider your diet
I’m a massive food and wine lover (as many of us are!) but I really try not to eat too late into my evening as it’s not great for digestion. Essentially, the later you eat, the less prepared your body will be for sleep. You should really be eating no later than three hours before your bedtime but even earlier if you can. So I usually sleep around 10.30pm and try to eat my dinner by 7 at the latest. This includes no snacking after a certain time. While alcohol can relax you, it makes for a disturbed sleep pattern so avoid drinking too late. This one is always more difficult over the weekend but try not to make it a regular occurrence!
Tip five: indulge in some soothing skincare
I use the overnight ESPA Glow Enzyme peel every evening as the skin is more reciprocal to it during night-time. As a nutrient rich peel, this overnight treatment gently resurfaces the skin for a more plumped, brighter and refreshed looking complexion in the morning. Every now and again, or if I’m going through a stage of bad sleep, I also like to treat myself to something special at the spa. Our ESPA Personalised Massage (from £90 for 60 minutes) is great for relaxing the whole body from top to toe, depending on exactly what it is you need. Featuring a scalp massage, hand & arm and decolleté massage, this treatment is sure to improve quality of sleep.
I’d love to hear if you’ll be trying any of my sleep tips or any techniques you use to get a good night’s rest.
Until next time…
Love,
Kate x