Tips for Getting a Better Night’s Sleep
We’ve all been there, you’re tossing and turning and have counted 100’s of sheep, yet you still can’t sleep.
Sleep is super important, without it, it can lead to you feeling miserable and off your game. We want to help put an end to that, so we’ve pulled together our top tips for getting a better night’s sleep.
Stick to a Routine
Most of us need between 7 and 8 hours of sleep every night. Work backwards from when you need to wake up and set yourself a regular bedtime schedule. Stick to this schedule, even if you’re feeling you need to ‘catch up’ on sleep; sometimes doing this can disrupt you more.
Take the Time to Wind Down
Everyone has their individual ways of helping them to wind down, for us, there’s nothing better than swapping the screens for a good book or taking 15 minutes out to meditate.
If you’re new to meditating, there are some great apps out there to guide you through the process. We love Headspace or Calm. They offer short guided meditations that include breathing exercises which can help you to relax.
Exercising on a regular basis can help you forget about your stresses from the day. The exercise doesn’t have to be strenuous; moderate exercise such as swimming or walking do the job perfectly.
Top tip - make sure you don’t exercise too close to bedtime as it may have the opposite effect and keep you awake.
Cut Down on Caffeine
Try a Face Massage
A gentle massage around the temples and forehead may help you to feel more relaxed. You could incorporate this with your nightly skincare routine.
1. Preparation: Find a quiet, dimly lit space, and make yourself comfortable either sitting or lying down.
2. Cleanse Your Face: Begin with a clean face to remove makeup, dirt, and impurities. This step enhances the massage's soothing effect.
3. Warm-Up: Rub your hands together, maybe using a night serum, to generate warmth, ensuring your touch is gentle and comforting.
4. Temple Massage: Gently place your fingertips on your temples, close your eyes, and start making small circular motions. Gradually increase the pressure but avoid pressing too hard.
5. Chin and Cheek Massage: Bend your index and middle fingers and slide them across your cheek, under your eyes, in an outward motion. Move your fingers down to your chin and along your jawline, and repeat.
6. Gentle Finale: Finish your routine by lightly tapping your fingertips all over your face.
Shower Before Bed
Soothe your tired body and wash away the day with a warm shower before bed. Visualise yourself physically washing the day away and allowing yourself to rest and settle into a peaceful sleep.
Set the Mood: Dim the lights in your bathroom and play soft, soothing music to set the tone.
Warm Water: Step into the shower and use warm, not hot, water. Hot water can be stimulating, so opt for a temperature that's comfortable and calming.
Mindful Cleansing: As you cleanse, imagine that you're washing away the worries and negative thoughts of the day. Use this time to let go and be present in the moment.
Intention Setting: Consider setting a positive intention for your night's rest. Whether it's peaceful dreams, restorative sleep, or waking up refreshed, focus on this intention as you shower.
Try a Simple Meditation
Everyone has their individual ways of helping them to wind down, for us, there’s nothing better than swapping the screens for a good book or taking 15 minutes out to meditate.If you’re new to meditating, there are some great apps out there to guide you through the process. We love Headspace or Calm. They offer short guided meditations that include breathing exercises which can help you to relax.
We should all pamper ourselves regularly. And what better way to do so than with a bath?
Did you know Camomile tea bags can be added to your bath to promote relaxation and help you to get a better night’s sleep?
We’d love to hear how these tips work for you and whether you’ve got tips you’d like to share, let us know by mentioning us @Twiningsuk
Twinings Sleep Playlist
We've combined the sounds of white noise and rain to piece together a playlist to help you fall asleep. It's time to tune in, press shuffle, and tune out. Sweet Dreams.