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This article was written by a Bona Staff writer.
Sleeping well has become a hallmark of modern healthy lifestyles, with a myriad of sleep apps, programs, supplements, and medications on offer to usher in utopian nights. There is increased awareness that sufficient restorative sleep is not just important for the next day’s performance at work and school but is also essential for mental health and long-term preventive health reasons.
Doryce Sher, a qualified pharmacist, aromatherapist, and the founder of Aromatic Apothecary, says, “All the reasons why we don’t sleep are the reasons why we have so many interventions to counteract this. We don’t sleep because we have too much screen time, artificial lighting, and stress, and because we are worried about everything. Our Circadian rhythm is out of sync because we are going through hormonal changes, both women and men as we age, and because of the medications we take. So, for all these problems, there are behavioral therapy solutions to counteract each one.”
Research has shown that sleep is a lot more than recharging our energy to face the next day. It can impact longevity, improve diabetic and cardiovascular conditions, and enhance brain functions. Sleep plays an important role in how the body heals from over-exertion after a tough workout and supports us when it comes to serious health conditions.
Sleeping well is all about preparation because the mind and body need to be synchronized at bedtime. Many of the tactics that new parents use, such as a warm bath, a relaxing massage, low light, a comfortable space, and a quiet environment, are just as relevant throughout our lifetime.
Doryce explains, “Our bodies respond to the environment and after sunset, they do their job in preparing us for sleep. But if the mind is stressed, anxious, and distracted, it can waste the release of melatonin and other hormonal interplays that make us naturally ready for sleep. Stimulants such as caffeine and nicotine, as well as depressants such as alcohol, create further disturbances. In today’s world, screen time before bed is a major sleep disruptor. Yes, you may fall asleep in front of the TV, but that doesn’t mean you go on to have a restorative night of sleep. Before long, you have woken up and can’t easily fall back to sleep. Soon, you’ve gotten into the bad habit of not sleeping well.”
A quiet and comforting environment – There’s a lot to be gained by focusing on the conduciveness of your sleeping environment and bedtime routine. Make sure your bed is comfortable and keep screens and phones out of your sleeping space. Keep the lights low and the ambiance restful. This is a simple, routine way of setting yourself up for a good night’s sleep.
Soothe mental turmoil before bedtime – Doryce says, “Anxiety is an anathema to sleep, so the first step is to neutralize stress because relaxation is the precursor to good sleep. Be proactive and take a warm bath, and inhale a blend of essential oils that have a sedative and balancing effect, such as Aromatic Apothecary’s Silent Moments formula, which includes geranium, lavender, neroli, and chamomile, to help reduce the cortisol and adrenaline that spike when you are anxious. When it comes to a blend, the whole is more than the sum of its parts in creating a sedative effect.” Aromatic Apothecary’s Silent Moments range offers a variety of solutions to cater to different preferences when it comes to preparing for sleep. Doryce explains, “Relaxing in a warm bath infused with Silent Moments bath oil or bath salts sets the mood for sleep. Use the massage oil to massage your feet, creating a nighttime ritual that soothes the entire body in preparation for sleep. The Silent Moments range also includes burner oil and a pillow spray. Having soothing aromas in a burner in the hour before lights out creates a calm, sleepy atmosphere, and spraying your pillow creates a lingering, sleep-inducing effect.”
Help yourself to get back to sleep – Developing new and better sleep habits can take time. The results of dedicated sleep preparation may not always be perfect every time. Don’t get discouraged if you prepare well but still wake up in the night. Be aware of pitfalls such as looking at the time, as this is a singular action that can easily shift your consciousness into awake mode. Keep your focus on relaxing and falling back to sleep. Doryce says, “Keep a fast-acting aromatherapy solution, such as Aromatic Apothecary’s Silent Moments mini roll-on, on your bedside table, which will assist with instant de-stressing and have an immediate, gentle sedative action on the body. Falling back to sleep quickly will help train the body to sleep through the night. Too often, when we are worried about our sleep and happen to wake up in the night, we grab our phone to check the time, which doesn’t help at all, and then we start stressing about the fact that we are not asleep.”
Shifting your mindset – Many people claim that they have insomnia, yet this is a diagnosed condition, and struggling to get good sleep is not the same. “I can’t sleep” is a powerful affirmation that can be changed. Telling yourself, “I am relaxing, I fall back to sleep easily,” is just as effective mental programming, but the difference is that it is aligned with your goal of getting a good night’s sleep. This highlights that it is important to be in control of your thoughts.
Doryce concludes, “In today’s rapidly changing world with so many external stresses, it’s not surprising that we are currently closely focused on sleep. While sleep energizes, it also heals, boosts resilience, and is a vital part of self-care and healthy lifestyles. It impacts our mental health and emotional well-being. So, we need to take natural steps to improve the quality of our sleep, and the best thing about this is that they are lovely, calming practices. We are talking about bringing warm baths, gorgeous, relaxing scents, massages, bedroom comforts, deep breaths, and soft lights into your nighttime routine. It’s too good to resist.”
This article first appeared on Bona.
