It can be extremely easy for our sleep patterns to get off track, and the knock on effects can be negative for both our mental, and physical wellbeing. In this article, we will be giving you our top three ways to get your sleep patterns back on track.


Remember To Wind Down Before Bed

We know what it’s like - sometimes, we go to bed with racing thoughts, and high anxiety levels, which means we may struggle to drift off at night. Before you spend a couple of hours tossing and turning, try to incorporate a ‘wind down’ routine before bed every night. 

improve sleep pattern


First things first, put your phone aside a couple of hours before you are ready to go to sleep. It is recommended to avoid all blue light-emitting devices leading up to bedtime, such as smartphones, computers and tablets. This is because blue-light actually tricks our brains into thinking it’s still day time, and we will stop emitting the sleep hormone, melatonin. In the spirit of winding down before bed, we suggest scheduling some technology-free time.

Another great way to relax, and shake off the stress from the day is to pamper yourself before bed. Skincare routines are not just about having a flawless complexion, they are also about reconnecting with yourself. A curated skincare routine can offer stability in your life, which can be beneficial for your mental health. Also if you do your skincare routine  in the evenings, it can also create a rhythm for your body to understand that it’s nearly time for bed. 

We would recommend finishing off your skincare routine with a facial oil which can benefit your sleeping pattern as well. Facial oils can be applied before bed, and are great at creating a calming atmosphere to make it all the more easier for you to fall asleep. Try looking for oils which have naturally calming and sensorial blends - oils with lavender, sandalwood, or bergamot present will all help lull you into a full night’s sleep. 


Make Your Bed Your Sanctuary 

Your bed should be your sanctuary - fit for all your sleeping needs. It is highly recommended that your bed should be used only for sleeping. For many of us working from home, sometimes it can be tempting to bring a laptop, or even answer emails in bed, however, this can create a negative relationship between us, and the place we are meant to feel relaxed. For an optimal sleeping schedule, it is recommended to avoid this. 

A great way to ensure your bed is perfect for you, and your sleeping pattern, is to incorporate wellness rituals into your daily routine. For example, having a pillow mist on your bedside table. A sleep pillow spray can help you fall asleep faster, reduce sleep anxiety, and improve sleep quality. If you have trouble waking during the night or are a restless sleeper, you should consider giving one a try.  To get the best results, when using a pillow mist spray, we suggest spraying your pillow case or bed linen a few times right before you plan to get into bed. Then leave it for a couple of minutes to fully dry (maybe before you start your skincare routine), and then enjoy a restful and relaxing night’s sleep. 

improve sleep pattern


In addition to adding a sleep-inducing pillow mist into your bedtime routine, might we also suggest a sensorial balm? Sleep balms can be applied to your pulse points, and can help ease you into a relaxed state of mind so sleep can come naturally. Look for sleep balms which use all-natural ingredients, which can organically help you drift off. For example, patchouli, chamomile and lavender can all calm nerves and reduce anxiety, soothe nightmares, insomnia and a range of other sleep problems.


Mindfulness Exercises to Encourage Sleep

Mindful exercises can be extremely beneficial when it comes to easing yourself into that desired relaxed state. Whether that be journaling, breathing exercises, or simply reading before bed, mindful practices help your brain to slow down and reduce racing thoughts. 

Reiki is a great way to wind down, and reconnect with yourself. Reiki brings us back to a state of deep relaxation, and it is not uncommon that during your session, to drift in and out of sleep. Most people report feeling much lighter and happier after their Reiki session, accompanied with feelings of 'a weight being lifted', feeling elated and a sense of clarity. There are many who say that Reiki helps them clear their minds and reduce internal conflict. Additionally, Reiki has been said to have a calming effect on the mind, which may not be conducive to a good night's sleep. Reiki and sleep can be the perfect combination, particularly if you suffer with racing thoughts and spikes of anxiety before bed. 

Breathing exercises are also a great way to calm your mind before sleep. They are a simple, yet effective way to manage your stress levels and feel more relaxed. Incorporating breathing and other mindful exercises before bed may help you fall asleep faster and sleep more soundly. 

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