THE ULTIMATE SLEEP ROUTINE FOR THE BEST NIGHTS SLEEP EVER

If you love you’re sleep (like me!) but you don’t feel you’re getting enough winks or when you do sleep you awake still feeling tired I’m here to help with my top 5 tips for the ultimate sleep routine aiding the deepest and most refreshing sleep ever.

1.RUN AN EPSOM SALT BATH

An hour before bed run a warm bath and add 2 cups of epsom salts and soak for 20 minutes. Epsom salts are a form of magnesium which works to relax the muscles in the body meaning that by the time you’re finished soaking you’ll be feeling calm and so ready to hit the hay. * Extra relaxation points if you add lavender essential oil to the tub too.

2. TRY A DIY FACIAL MASK

There’s no better feeling than going to bed with a completely cleansed face and a facial can be the perfect way way to aid relaxation and release any face tension. Even better when the product is made from using all natural ingredients from home! After cleansing the face try one of these face masks :

Cinnamon & Honey : mix 3 tbsp raw honey & 1 tbsp cinnamon

Turmeric : 1/2 tsp turmeric powder, 1/2 tsp apple cider vinegar, 1 tbsp raw honey

Matcha : 1 tbsp matcha powder & 1/2 tbsp honey

Leave for 10 minutes and then remove with a wet cloth.

3. MAKE AN ASHWAGANDHA LATTE

Ashwagandha is a wonderful herb for calming effects and has bees shown to regulate the circadian rhythm, reduce anxiety effects and aid a deeper sleep. 1 hour before bed sip on a cup of this good stuff :

1 tsp Ashwagandha powder, 1 cup almond/oat/coconut etc milk, 1/2 tsp cinnamon, 1 tsp honey/maple syrup if needed (add at the end), 1 tsp coconut oil (fats are needed for Ashwagandha absorption!) – Simmer all the ingredients except the honey/maple for 5 to 10 minutes on a medium heat.

4. LIMIT SCREEN TIME

An hour before bed, screen time should be limited. This means no phone browsing in bed, no Netflix whilst drifting off on the sofa or no typing away at your laptop! Instead in this last hour before hitting the hay substitute the screen usage with the steps we’ve spoke about so far. Using screens is psychologically stimulating but as well as this the LED from screens (which appears white but is actually in the blue light range) have been shown to disrupt the circadian rhythm and  cause sleep dysfunctions which can make us feel very groggy in the mornings!

5. THE 4-7-8 DEEP BREATHING EXERCISE.

The final step is deep breathing. This can be done in bed just before drifting off.  This particular breathing exercise has been shown to promote better sleep as it acts as a natural tranquilizer for the nervous system. Here’s the steps:

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose for a count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a whoosh sound to a count of eight.

5. This is one breath. Repeat the cycle three more times for a total of four breaths.