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What is Sleep Hygiene?

By Charlotte Dunn of Charlotte Dunn Designs



We've all experienced those nights of not being able to fall asleep, spending the next day in a zombie-like state. Well, no more. It’s time to put sleep at the top of the priority list. I decided to do this in 2018 after investing a lot of time into research on sleep hygiene, using different meditations, teas, candles and sleepwear to aid my flailing sleep schedule. I became passionate about sleep. So much so that I launched my own sustainable luxury pyjama brand.


Sleep is one of the most vital aspects of our lives. It's no wonder it's such a sought after wellness goal; if you’re tired, you can’t function well, your immune system is lower, your mood fluctuates, your creativity and productivity is impaired and let's be honest, you just don’t enjoy life as much. It's been proven time and time again that sleep is one of the most important aspects of our lives for restoration and rejuvenation. Sleep allows the body to reclaim all of the energy lost during the day, and it gives your brain the opportunity to prepare for the next one. When we sleep, our brains form new pathways allowing us to retain new information learned and to improve memory. Even immune systems rely on sleep to stay healthy, helping to fight off illnesses such as heart and kidney diseases, high blood pressure, diabetes, strokes and obesity.


Ready to commit to good sleep hygiene? Follow these 10 top tips and you'll be well on your way to basking in the nightly luxury of a restful night's sleep.


1. Invest time into rest


...by creating a bedtime routine. Treat yourself to some self care in the evening. This could be a warm shower or bath with relaxing body soaps; try something infused with lavender, known for its naturally relaxing qualities.


2. Follow a regular sleep schedule


Whenever you can, ideally daily, go to bed and wake up at the same time. You’ll notice after a week or so that the alarm clock will be less of your enemy in the morning as your body begins to wake itself up naturally.


3. Avoid screens


...60 minutes before you plan to fall asleep. Even if you find that you drop off pretty quickly, looking at screens before you go to bed can still impact the quality of your sleep. Curl up with a book instead - it has been proven that reading just 7 minutes a day can help us relax.


4. Write it out


Don't go to bed with a busy head - write it out. Thinking of what you have to do tomorrow? Write a to-do list. Got a situation replaying in your mind? Journal about it. Thinking about how bad your day was? Note down at least one good thing that happened. Writing niggling problems and thoughts down can help get them out of your head and you into a deep sleep where you wake up the next day refreshed and ready to go.


5. Meditate


Meditations are an amazing way to unwind before bed. Try Happy Not Perfect who have fantastic nighttime meditations to help those struggling to sleep.



6. Enrich your day with Vitamin D


If you can, make opening curtains to let natural light in a room the first thing you do in a day. This is an extremely kind way to wake up your body, signalling that it is day time, and it has been proven that exposing yourself to natural light for the first hour of your day can not only improve your mood and productivity but also help you sleep better at night.


7. Scent the scene


Treat yourself to some candles and room sprays and take some deep breaths. Try lavender, bergamot, rose, neroli and frankincense for their natural calming effects. The crème de la crème: Feuille de Lavande by Diptyque.


8. Ditch the evening alcohol, switch to tea


Try Traditional Medicinals' Organic Chamomile with Lavender Tea, and Pukka's Night Time. Alternatively, go to any organic shop and pick up fresh mint, flowers and herbs to make loose leaf tea at home. Rose buds make a delicious and luxurious night time alternative to a glass of wine.


9. Experiment with exercise


Some people can do a long run before bed and sleep extremely deeply whereas others should only do a light stretch in the evening. My suggestion is some Yin Yoga; it always sends me into the best sleep.


10. Keep your bedroom as a bedroom


It's really important that where you sleep is your special environment, cosy and safe with a controlled temperature. During the day try not to spend time in bed, so it doesn't become your part time office, kitchen and living room. This way you’re not sending your brain mixed signals about what should be going on when you get into bed.


And for the cherry on top of a good night's sleep, drape yourself in the natural and sumptuous fabrics of Charlotte Dunn pyjamas. Shop the collections now at charlottedunndesign.com



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