Have a Bedtime Pattern
On winter night’s at home, we break out our inner child and try to follow the same routine each night; starting with what time we go to bed and what time we wake-up. This helps you to get into a pattern, and will let you drift off more easily.
Take a Warm Bath
It’s always a good idea to run a warm bath and sit in for 20-30 minutes to help you wind down and switch off. It’s even better if the water is infused with relaxing, sleep-inducing botanicals, such as the This Works Deep Sleep Bath Soak. Take your bath at least an hour before going to bed and not just before it as a raised blood temperature will prevent sleep.
Turn Down the Thermostat
We find room temperature is key to a great night’s sleep, and like to keep our bedrooms on the cooler side at around 16-18°C. This helps to stop the hot duvet on/ duvet off battle, whilst also encouraging and maintaining sleep by increasing Melatonin (the sleep hormone). As temperature increases, Melatonin declines and wakefulness sets in; another reason why we have a bath long before bed!
Eat Lightly and Healthily
Keep your main meals to the daytime and avoiding stimulants such as caffeine, which can cause sleep disturbances by keeping you up through the night. A healthy and balanced diet will also ensure you go to bed feeling good, rather than feeling bloated or sluggish from processed foods.
Avoid alcohol as a nightcap, as it’s too dehydrating! Instead, opt for soothing herbal teas, such as Chamomile, which can help to calm and balance your mood. If you prefer something a little more substantial, try a milky drink rather than coffee before bed.
De-Clutter your Bedroom
This may be easier said than done but a bedroom free of clutter helps to create a clear, calm sleeping environment – so as a rule we put away or hang up clothes and keep surfaces as clear as possible.
This may sound simple but sometimes it’s the hardest thing to achieve as your mind is racing at the end of the day. So, just before turning in we’ll often spritz our bed linen with the This Works Sleep Plus Pillow Spray, as it’s an aroma-therapeutic super-blend, which includes True Lavender, to relieve tension, Vetivert to sooth the mind. and Wild Chamomile to alleviate stress. Not only that, it has also been clinically proven to provide a better night’s sleep*.
* Independently tested on 200 participants with sleep problems aged 18+ over a 14 day period compared to a placebo.