Today marks World Sleep Day, the theme this year is, ‘sleep is essential for health’. We need sleep – it restores both body and mind, cleaning the toxins from the brain as we sleep, and resetting our bodies for the following day.

Bedtime rituals consist of easing the mind, helping you wind down, and making sure you relax enough to drop straight off. Counting sheep may work for some, but if not below are other suggestions one can undertake to achieve a night of restful sleep. 

An hour before you intend to sleep develop your wind-down period, and start thinking about “bedtime”. What helps you to unwind? This might include taking a warm bath with ESPA’s Restful Bath & Body Oil which has been designed to create a calming evening routine. This oil pampers skin with Omegas 6 and 9 that support the skin’s natural moisture barrier whilst immersing your skin in rich essential oils as you drift off into a lavender-scented dreamscape.  

Lighting the ESPA Soothing Candle will also cast calm over your space with a deeply relaxing blend of Myrrh, Sandalwood, Rose Geranium and Frankincense to slow busy minds and bodies for a greater sense of peace.

Cardio exercise is best for the mornings, however, studies have shown that gentle restorative yoga can aid in achieving a better night’s sleep. Yoga Nidra, a Sanskrit term meaning literally “yogic sleep” is a deep relaxation technique and a form of meditation that aids in relieving anxiety and promoting a relaxed state. 

Just as exercise can affect your sleep, so too can your diet. Don’t eat too late and avoid stimulants such as caffeine and sugar – your body can’t digest a full stomach of food efficiently and relax into a blissful sleep at the same time. 

Another top tip is putting your phone on aeroplane mode at least an hour before sleep and avoiding emails, WhatsApp messages, and social media, as they stimulate the brain before bed. 

If your nights are still proving restless, then the answer to your problems could be writing a to-do list. This is because writing a to-do list helps ease anxiety and stress, and manages feelings about having unfinished work. Keep wellness at the forefront whilst still writing down a to-do list with ESPA’s Wellness Journal. This journal is filled with useful tips and tricks to help you to keep on top of your self-care. 

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