Nov 26, 20205 min read

The one thing you need the most, but can never seem to get enough of.

Updated: Sep 26, 2021

Exactly how much sleep you need depends on your circadian rhythm- the internal clock that tells you when it’s time to fall asleep or wake up. Circadian rhythms depend on sleep chemicals such as melatonin, and environmental cues like light or darkness. Your circadian clock regulates the timing of alertness and sleepiness throughout the day, rising and falling at different times. The strongest 'need for sleep' in adults usually occurs between the hours of 2- 4 am and during the dreaded afternoon slump between 1-3 pm. The groggy feeling you experience during these times will feel less intense when you’ve had a good amount of sleep, and amplify when you’re sleep deprived.

Not catching enough Zzz's can do a number on your whole body, including your precious skin. Research suggests sleep deprivation can cause your skin to age more quickly plus can slow down skin recovery. Our gal Sleeping Beauty really was on to something!

Making sure you get enough sleep will of course leave you feeling tops for tomorrow, and also has an array of other amazing health benefits including but not limited to:

- Helping your brain store new memories from the day.

- Regulating your hormones- Hello clearer, brighter skin & mood!

- Strengthening your immune system. - Keeping your blood sugar down and therefore assisting in weight control.

- Long term, minimising your likelihood of developing a chronic disease.

So, what can you add to your daily routine help you catch more Zzz's?

Actually, a lot more than you might think.

Let’s explore 10 top tips for sleep.

Sleep & wake up times

Setting yourself a time to wind down at night and go to sleep and not allowing yourself to oversleep in the morning can help your body understand when it’s time to get going and when it’s time to hit the hay. This kind of routine will also help you avoid the temptation to watch 'just one more episode' of your latest Netflix binge.

A SHORT nap

If you’re super sleep-deprived and really need a quick power nap, go for it!

Just 10 to 20 minutes is all you need for a good power nap to boost your creativity, memory and alertness. In saying that, try to avoid snoozing any longer than 20 minutes as napping too much during the day can keep you staring at the ceiling at night.

Screens

You knew this was coming.

Blue light exposure in the after-dark hours can mess with your circadian rhythms as this particular light emitted by screens can stimulate daytime hormones. Put your phone and laptop away at least an hour before bed (or earlier if you can) and try reading a good book by lamplight instead.

Sleepy foods

Healthy fats are great for you, but not so much in the evenings.

Research has shown that eating large amounts of fat in the evenings can prevent your body from getting the deep sleep it needs (save the avo for brunch). Opt for fibre and vitamin B rich foods pre-bedtime including leafy green vegetables, nuts, bananas & legumes.

Sleep-well smoothie

•1/4 cup old-fashioned rolled oats

•1 cup baby spinach

•1/2 cup brewed chamomile tea (cooled)

•1/2 cup tart cherry juice (or more tea)

•1 large banana (fresh or frozen)

•1 tablespoon almond butter

*Ditch the alcohol

Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. Don't stress though, you don’t have to give up the good stuff completely! Just have a drink with dinner (around 6pm) and don't overdo it.

Worry away

The worst yet one of the most common things that keeps us awake- worrying about EVERYTHING. Instead of your life stressors creeping into your head and keeping you awake when you don’t want to be, spend about 15 minutes a day addressing these problems (so they aren’t as likely to sneak up on you later). You can easily sort through your woes mentally, digitally, or even on paper! If you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries (well, until tomorrow).

Magnesium

Ahhh our absolute fave for just about everything. Magnesium is super-power mineral that can help enhance your sleep as it works to relax the nervous and muscular systems that can be associated with restless muscles. Magnesium can be found in tablet form from any good pharmacy, however Topical Magnesium applied directly to the lower body (legs & soles of feet are great for sleep) has been proven to be far more effective.

Sexy time

Getting your “O” face on pre-bedtime whether it be with a partner or ridin’ solo can actually help you fall asleep. This is due to the hormone oxytocin nicknamed“the love hormone” being released during sex that may help one relax and sleep better.

Hey, anything for a good night’s rest, right?

Exercise

Moderate aerobic activity on the reg' can improve your mood, alleviate period pain, reduce bloating and boost both sleep quality and quantity. For best results, exercise at least 3 hours before bed so your body has enough time to wind down before your head hits the pillow.

Dreamy scents

Our sense of smell is the only sense directly wired to the brain’s centre of memory and emotion. Cells inside the nose detect smells in our environment, and send information to the brain, via the olfactory nerve. That’s why those happy memories you associate with the scent of summer nights or banana bread baking in the oven come on so quickly and so strongly. You can do exactly the same to connect a certain smell to sleep.

Lucky for you, we have just the dreamy Sleep Trio you've been missing.

Here are a few essential oils featured in our Sleep trio blends (Little Dreamer, Unwind & Slumber) that are well-known in the Aromatherapy world to do wonders for all things sleep:

Lavender

Anti-inflammatory, pain-relieving & sedating to the nervous system, Lavender essential oil works to relax the body and ease the mind from overactive thinking. It also supports the breath, meaning it can help deepen and slow down our breathing so we can truly calm ourselves & rest. Lavender can be found in our two sleep specific blends Little Dreamer & Slumber

Sandalwood

The warming, earthy scent of Sandalwood essential oil possesses restorative qualities renowned to be effective in relieving stress, anxiety and exhaustion. When used for sleep purposes, Sandalwood has shown to have a sedative effect by reducing wakefulness and the calming, woody scent has huge benefits in promoting overall restfulness & quality of sleep. Soothing Sandalwood features in all 3 of our Sleep Trio blends.

Chamomile

Anti-spasmodic & anti-inflammatory Chamomile essential oil has the profound power to calm the mind and body. This soothing & comforting essential night-time scent works to calm the nervous system and proves especially useful when our emotions tend to stress our gut. This might also explain why Chamomile tea is such a pre-bedtime fave. Chamomile really does go hand-in-hand with soul sis' Lavender and likewise appears in our two sleep specific blends Little Dreamer & Slumber

The takeaway

Basically, sleep allows you to keep functioning like a boss. Too many people underestimate its importance, but it’s actually the real MVP when it comes to living a productive, healthy life. Even if you’re taking steps in other areas to get healthier, like watching what you eat or exercising regularly (which is great BTW- go you!) keep in mind;

you won’t reap the full benefits of these practices unless you’re also sleeping well.