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The Perfect Bedtime Routine

The Perfect Bedtime Routine

3 Mar 2018
 

Here at The London Sleep Company, we absolutely adore our bedtime routine. It’s the perfect chance to fully unwind and get some of that elusive me-time. Not only that, but following the same, relaxing ritual every night will signal to your body that it’s time to settle down.

We’ve spent months perfecting our bedtime routine and we want to share it with you. Follow these simple steps for a sumptuous slumber…

 

CREATE YOUR SLEEP SANCTUARY

To create the perfect sleep sanctuary, start by dimming the lights two hours before you go to bed. Bright, artificial light hinders the release of sleep inducing hormones. On the other hand, a dimly lit room will signal to your body that you are preparing for sleep.

Next, fill the air with a beautiful aroma of sleepy essential oils. Our Sleep Signatures Aromatherapy Candle is the perfect blend of sleep inducing fragrances. Used regularly before bed, the link between your sense of smell and your memory will mean you begin to associate that aroma with sleep. So the more you use it, the better the effects!

Lastly, 18.3°c (65°f) is the optimum temperature for sleep, so a couple of hours before bed turn that thermostat down or air-con up!

 

TAKE A WARM BATH

Including a warm bath (or shower) in your evening routine raises and then cools your body to the perfect sleep temperature. So sink in and let the warm water and oils soak away your stress. But the timing here is important – make sure you’re out of the bath about an hour and half before you want to sleep, giving your body enough time to cool to that optimum temperature.

Our new Sleep Signatures Bath and Shower Elixir is the perfect addition to your pre-sleep routine. Sign up to be notified when it’s in stock.

 

INDULGE IN A PRE-SLEEP SELF MASSAGE

A gentle pre-sleep massage soothes and balances your emotions. It also triggers the release of serotonin, a hormone that is necessary for the production of melatonin, your body’s natural sleep inducer. Serotonin, along with other hormones released through massage (endorphins and dopamine), are feel-good hormones, meaning massage can also decrease anxiety and depression levels, well known enemies of sleep!

Use a soothing blend of nourishing oils and aromatherapy fragrances for the perfect massage. Why not try our specially formulated Sleep Signatures Overnight Body Oil.

 

THE FINAL COUNTDOWN 

You’re ready for the best bit…slip into those sheets and relax. With a cup of sleep tea (our favourite is Whittard’s Dreamtime Loose Leaf Tea), grab your copy of The Sleep Journal. Studies show that writing down a to-do list for the next day, as well as anything that is worrying you or making you anxious, helps you let go of the day behind you and fall asleep faster. It’s also useful to jot down any pre-sleep activity, as well as the quality and length of your sleep and how you feel the next morning so that you can really see the benefits of your new routine!

 

When you start to feel your eyes closing, put down your journal, blow out your Sleep Signatures candle and drift off…Sweet dreams x

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