You don’t need to do a long yoga session every night before you go to bed to unwind (unless you want to, of course). Practising just five minutes of meditation can help you connect with your inner self.
Before you turn in for the night, try some simple breathing techniques to clear your head and invite good thoughts into your mind. To do so:
- Find a comfortable spot either on your bed or with a cushion on the floor and sit with your back straight.
- Take a few deep breaths, concentrating on breathing in through your nose and out through your mouth.
- Try to fall into a natural rhythm, paying attention to every breath you take.
- Every time you feel your thoughts drifting, re-focus your mind back to your breathing pattern.
- Stay like this for five minutes or more, depending on how long you feel you need.
- Once you’re ready to stop, allow yourself to feel your body again. Focus on how you’re sitting, as this will bring your mind back into the room.
- Allow yourself a few minutes to adjust. Then, open your eyes. You’re now ready to go to sleep.
Scented candles and room sprays are also the perfect way to create a peaceful ambience in your room while you meditate.
Put down your electronics
Light from smartphones and laptops can interfere with sleep. While it’s tempting to check your social media channels or emails one last time before you go to bed, doing so can have a detrimental effect on your sleep. That’s because, as daylight fades, our bodies produce melatonin. Melatonin is a hormone that creates feelings of sleepiness.
When the sun rises, our bodies produce cortisol. This hormone makes us feel awake and alert. Phones, tablets and other electronic devices emit blue light, which emulates the effects of cortisol and delays the production of melatonin, making us feel too awake to fall asleep.
To get a good night’s sleep, ditch the electricals an hour before you plan to go to bed and pick up a good book instead. They don’t say ‘get lost in a good book’ for nothing, as reading can distract you from any worries and stresses that might be keeping you up at night.
Spritz your pillow
Before you get into bed, spritz your pillow with our Goodnight Pillow Mist. It contains a tranquil blend of organic lavender, vetiver and mandarin essential oils to help you get your best rest. In fact, 70% of people asked found that this sleep spray aided a peaceful night’s sleep.
If you struggle to drift off at night, spritz it 1-3 times on your pillow and around the room to help improve your sleep.