Dropping off made eazzzzy!
Expert tips for an effortless night’s sleep
BREATHE… BATHE… MOVE
Glenda Taylor, aromatherapist I’m not an early-to-bed woman. I like to go to bed tired so I drop off after a few pages of reading – only novels, and light ones at that! I never look at or read on my tablet or phone before sleep. I also…
Put a couple of drops of my favourite essential oil, frankincense, into my palms, rub them together and breathe in the aroma. It helps promote deep breathing and a trance-like condition. Meditate for 10 minutes a day. The mind is a muscle, too, and you can train it to switch off at will. When I do it every day – even if it’s in the morning – I know that I can gently move thoughts from my mind whenever I need to.
Exercise regularly. I know people say they haven’t time for exercise and meditation, but if you can’t sleep properly, your time is less productive anyway so you might as well invest an hour in keeping body, mind and soul in good condition!
ANY MUST-TAKES? I take magnesium regularly, either as a supplement or flakes in the bath. It’s very relaxing stuff. BEST SLEEP FIND? New pillows as soon as the old ones lose their pizzazz! I used to get sleep-disrupting neck ache and don’t any more since I cracked the pillow thing. I also swap sides of the bed with my husband every couple of nights – this prevents aches due to repetitive sleep patterns.
SNACKS… LAVENDER… ZONING OUT
Sammy Margo, physiotherapist Sammy uses a smart mix of sleep soothers to ensure a great night’s sleep…
Set a ritual. Make sure that you go to bed and wake up at the same time every night and morning. Make time for a slow down. I usually allow 40 minutes. I cut out technology from 9pm, have a warm bath while listening to gentle music, then have a chamomile tea and listen to an audiobook.
A lavender hit – pop a pouch under your pillow and use lavender spray in the room.
ANY MUSTTAKES? As I often wake up hungry in the night, I have a bedtime snack of something like a banana, some oats or warm milk.
BEST SLEEP FIND? My silk pillowcase. It keeps me cool, feels great and is good for my skin – no creases! It looks and feels like a taste of luxury in the bedroom. Silk pillowcase, £24.99, thegoodsleepexpert.com.
STRETCH… FOCUS… COUNT
Emma Harding, yoga teacher Yoga helps to quiet the mind’s chatter, which can go round and round at night keeping us awake. I mix things up day by day using easy moves.
I stretch – I lie on the floor, knees bent, and float my arms overhead as I breathe in, then move my arms to my sides as I breathe out. I twist, taking knees to the side and back, then hug my knees and rock.
Do whatever your body needs but commit to stretching before bed!
ANY MUST-TAKES? Herbal tea! I love a warming blend. My favourite has to be Yogi Bedtime Tea, £2.35 for 17 bags, hollandandbarrett.com.
BEST SLEEP FIND? My natural silk eye pillow filled with flax seeds and lavender. The gentle weight helps eyes and, in turn, the mind become still. This allows the brain to realise it’s time for sleep.
CANDLES… OILS… PHONE CURFEWS
Nicolette Pinkney, hypnotherapist Hypnotherapy can be really effective at resolving sleep disorders and reinstating our natural instinct to sleep. It’s also good to stick to the same routine where possible. Switch off mobile phones and other electronic devices at least 30 minutes before bedtime. Anything that makes you relax is beneficial. I like to spend time outside during summer evenings, and fresh air really helps. At this time of year with nights drawing in, I listen to chilled-out music and light lots of candles inside. ANY MUST-TAKES? I take magnesium, vitamins B and D and omega 3. I don’t need them for sleep but magnesium helps with muscle relaxation, B regulates our body’s circadian rhythms, D helps improve sleep quality and it’s suggested
that omega 3 may stimulate melatonin, which helps with sleep and jet lag. It all adds up so what’s not to love?
BEST SLEEP FIND? For a quick fix I like Neal’s Yard Remedies Goodnight Pillow Mist or Night Time Remedies To Roll.
DREAMING… JOURNALS… MINDFULNESS
Tzivia Gover, dream therapist My dreams are like my best friend, guru and guide, my motivation for carving out eight hours. I like to think of the things I do before bed as a route into dreams.
Think of something wonderful. Most nights, I list 10 great things about the day. Making this list out loud or in a journal is a great habit. Studies show that people who go to bed grateful sleep and dream better.
Ready to dream. I also jot down something I’d like my dreams to help me with – a relationship issue or big life question, for example.
Then I look forward to seeing what my dreams have in store for me. BEST SLEEP FIND? My bedstand drawer is filled with my favourite sleep aids like eye masks in different fabrics, dreamy creams to rub on my feet, and my journal to write in before bed and record dreams in the morning.