Your Guide to Better Rest and Rejuvenation

April marks Stress Awareness Month, a time dedicated to recognising the impact stress has on our overall health and wellbeing. One of the most effective ways to help manage stress is through achieving a night's quality sleep, yet we know that is easier said than done - stress itself can often be a major barrier to restful nights! A good night's sleep is not just about feeling well rested though, a good night's sleep also impacts our mood, energy levels, cognitive function, and even our immune system.

If you're struggling with restless nights or waking up feeling fatigued, here are some great tips to help you drift off into a deep and restorative slumber...

1. Establish a Consistent Sleep Schedule

Whether you're aware of it or not, your body thrives on routine, and having a consistent bedtime and wake-up time can help regulate your internal clock. Regulating your internal clock can make it much easier to fall asleep, as you train your body to be ready for rest by a certain time. Where possible, try going to bed and waking up at the same time every day (yes, even on the weekend!), to train your body for better sleep quality. 

2. Create a Relaxing Night-time Routine

Engaging in calming activities before bed signals to your body that it’s time to wind down. If you do not already, try putting the phone down an hour before bed, and spend the time reading a book, sipping chamomile tea, meditating, or enjoying a relaxing bath to transition the body smoothly into sleep mode. Avoid bright screens and harsh lighting at least an hour before bed, as blue light from devices can interfere with melatonin production.

3. Consider Your Sleep Environment

Ensure your bedroom is a sanctuary for rest. Declutter your space to create a calming atmosphere, and consider incorporating soft lighting, blackout curtains, or a white noise machine to enhance the tranquillity of your environment. Where possible, avoid using your bedroom for work, so that your brain associates it with a place to rest. Try also keeping your bedroom cool, dark, and quiet as possible at night, and invest in a good mattress and comfortable bedding - anything to make your bed feel as relaxing as can be!

4. Incorporate Sleep-Inducing Skincare

Skincare isn't just about looking good – it can also be a powerful tool in your sleep routine, with the right product! A luxurious night cream, like Temple Spa’s Repose Night Cream, can help relax your senses and enhance your bedtime ritual with it's calming essential oils such as lavender and frankincense. This cream helps soothe your skin while its tranquil aroma encourages relaxation, making it the perfect companion to add to your bedtime routine for a restful night. Massaging into face, neck and decolletage using upwards and outward movements can also have a deeply calming effect before bed. If you'd like to try a sample, speak to one of our spa therapists next time you're in the spa.

5. Consider What You Eat and Drink

We all know what we eat can have an effect on our bodies - but have you considered how it might impact your sleep? Caffeine, alcohol, and heavy meals close to bedtime can all contribute to a disrupted sleep. Instead, if you're peckish before bed, opt for a light snack with sleep-friendly ingredients like almonds, which contain magnesium to promote relaxation, or bananas, which contains natural compounds that support relaxation. Staying hydrated throughout the day is also crucial, but try to limit fluid intake in the evening to avoid waking up frequently during the night to visit the loo!

6. Get Moving During the Day

Regular physical activity can also improve sleep quality, but try to exercise earlier in the day rather than right before bed. Engaging in morning or afternoon workouts helps regulate your circadian rhythm and promotes deeper sleep. If the best time to workout is before bed for you, consider a gentle activity like yoga, which can help you unwind mentally and prepare your body for rest.

7. Manage Stress and Anxiety

As we said in the introduction, stress can be a major sleep disruptor. To help combat this, try journaling, praticing mindfulness, and gentle stretches before bed to help quiet your mind and reduce any bedtime worry you may have. Sometimes, the best thing you can do is just embrace that your sleep might not be perfect - embracing this thought can be better than worrying and causing more stress. 

 

If sleep difficulties persist or you find it increasingly hard to manage stress and calm an anxious mind, please don’t hesitate to seek support. Speaking with your GP or a helpline like Mind can help identify underlying issues and provide guidance on effective treatments or lifestyle changes to improve your overall wellbeing.