The longer nights are a good excuse to spend time investing in our sleep, but statistics show that not all of us are sleeping well. A recent study by The Sleep School indicated that 54 percent of us are unsatisfied with our sleep. A good night’s sleep depends upon many things – from taking time to de-stress after work to small choices we make during the day – but pre-bed rituals are perhaps the biggest key to falling (and staying) peacefully asleep.
Breathe your worries away
The 4-7-8 method is a breathwork practice with roots in the ancient yogic tradition of pranayama, which helps relax the body and mind and subsequently ease you into sleep. Breathing expert Nevsah Fidan Karamehmet (nevsah.co.uk ) says it also reduces anxiety and can help manage cravings and anger. So, how to do it? “Inhale through the nose for a count of four seconds,” says Nevsah, “hold your breath for seven seconds and exhale through the mouth for a count of eight.”
Send your feet to sleep
In Ayurveda, your feet are considered ‘organs of action’ – vital foundations to carry you physically and literally through the day’s ups and downs, so they deserve a pamper come evening time. Use a calming lavender or immune-boosting eucalyptus oil, and gently drag your thumb from where your leg meets the top of your foot, right down your big toe, then do the same for all your toes before wiggling and gently tugging each one in turn. Then, firmly circle your thumb on different pressure points under your feet, such as your foot arches, to release any tension there. This will help you wind down and kick off your body’s overnight detoxing. In essence, the closer you stay to nature, including the rising and setting of the sun, the healthier you’ll remain.
Relieve daily tension
According to Jo Foster, founder of Kiss the Moon (kissthemoon.com ), our hands are a maze of reflexology pressure points which means that by adopting a simple routine, you can help relieve tension from every part of your body. “Massage also eases away tiredness and aches and pains,” adds Jo, “helps the circulation and assists our lymph system in removing toxins that have built up through the day.” Try it for yourself – the end of our fingers represent our head zone in reflexology. Apply pressure in small, slow circular motions to each fingertip in turn to help release tension you are holding from the neck upwards and calm down your mind.
Have an evening soak
A bath can offer 30 much-needed minutes of me-time – an escape from the day and all of the people, pandemics and news it entails. After a long day, sprinkle Westlab Recover Bath Salts (£7.99, westlabsalts.co.uk ) into warm water and light your favourite incense. Energy healer Emma Rosa (themysticalself.com) says this will clear and reset your energy. “While soaking in your tub, set an intention to call your energy and power back to you, imagine what you no longer need, and enjoy coming back into balance as you wash these thoughts away when you pull the plug,” says Emma.
Stretch your way to slumber
Before hitting the hay, Alexandra Baldi, founder of Compass Chelsea (compasschelsea.com ), recommends a calming yoga flow to nab those vital eight hours. “There’s no single style or sequence of yoga that’s ideal for everyone at night,” says Alexandra, “but if you don’t have the energy for a full practice, there are a selection of simple asanas you can do to encourage relaxation.” The first pose Alexandra suggests is the bear hug: “This stretches the muscles in your upper back and alleviates discomfort between the shoulder blades.” Now, this next exercise needs no introduction; the child’s pose. It gently releases tension in the hips, thighs, neck and back. It’s also wonderful for calming the mind and relieving stress and fatigue. “Finally, legs-upthe- wall pose is a great all-inclusive stretch for unwinding as well as promoting good circulation throughout the body,” says Alexandra.
Drift off naturally
Instead of climbing straight into bed and counting sheep, Alison Jones, sleep expert at Sealy UK (sealy.co.uk ), advises that we allow our bodies to switch off both mentally and physically. “Whether it’s reading a good book, meditating, listening to music, or misting lavender over your pillow, it’s important to make time for things you enjoy before bed,” says Alison. These peaceful habits will help you unwind and wake up happy every morning.
Give your skin a rest
A big part of why sleep masks have become so popular is because they require basically zero effort. Start your bedtime skin routine as normal: cleanse your make-up off and apply your serum of the moment. Then, instead of your night cream, apply a sleep mask. We love Heaven Skincare’s Silver Bee Venom Mask (£86.50, heavenskincare.com ). The rich, creamy formula works to control the facial muscles for tightening, firming and lifting; while penetrating fine lines, frown lines and wrinkles and giving that immediate antiageing effect. And the best bit? You need not worry about rinsing it off.
Put your thoughts to bed
Lying down in the dark seems to be the time when unwanted thoughts come to the forefront of many people’s minds. There are lots of techniques that are suggested for stopping this voice from circling like ‘brain dump’ journaling. “Journaling can help us to feel calmer by allowing us to clarify our thoughts and feelings,” says Johanna Scheutzow, business psychologist at Thrive (thrive.uk.com ). She says that looking at how and why we feel our emotions is the most useful aspect of the practice: “By challenging your immediate assumptions, you can gain more control over your resulting feeling and reframe situations to be more helpful.”
Have a bedtime cuppa
Making a relaxing tea part of your bedtime routine can have a calming effect that may get your mind ready for bed. “Choose a sleepy tea that has calming qualities, for example chamomile, lavender or peppermint to aid digestion,” says Rosie Stockley, founder of MAMAWELL (mamawell.org ). Alongside this, you might want to look out for liquorice, fennel and peppermint, which are excellent at adding natural sweetness to your brew and aiding digestion. Crucially, your sleepy tea should be caffeine-free and rest assured, all of the ones mentioned above fit the bill.
