We have all heard the term beauty sleep. High-quality sleep can do wonders for your skin, as we sleep deeply and peacefully, our skin repairs itself and our body is able to effectively remove waste and toxins that can build up in the skin. Research has shown poor sleep cycles can cause skin dehydration, redness, wrinkles, and even breakouts. Sleep is so important for our skin, and our mental and physical health, so we want to share with you below 7 simple ways to help you achieve high-quality sleep:
Natural methods like essential oils and aromatherapy can promote restful sleep. Aromatherapy embraces the impact of scent and its health benefits. Research tells us that smell can affect our sleep quality and that certain essential oils can be used during your bedtime routine to aid your sleep.
Essential oils like Lavender, Bergamot, Chamomile, Cedarwood and Clary Sage can all impact us positively when it comes to deep sleep. We recommend scenting your room with your favourite essential oil in the evening and practising deep breathing exercises to take the aroma in and calm the nervous system.
2. Deep breathing
After a busy day, many of us feel we could sleep in an instant as soon as we get cosy. However, the stresses that accumulate throughout the day can sometimes keep our minds running and prevent us from falling asleep even when we are tired.
Deep breathing is great for getting a good night's rest because we can use it to give ourselves a much-needed oxygen boost, focus on something else and slow our heart rates down. Exercises like the 4-7-8 method, alternate nostril breathing and visualisation force us to regulate our breathing pattern and calm us down.
If you’re trying deep breathing for better sleep, we recommend doing this in the comfort of your bed 10 minutes before you’re ready to sleep.
Using regular cotton or any synthetic fibre can tug at your skin especially if you lay on your side often. Since the feeling of silk is smooth and flat, it is not only comfortable but also gentle on the skin and can help reduce the appearance of wrinkles, redness and puffiness due to silk’s ability to naturally regulate temperature. If you use an eye mask, ensure that any material you use and press against your face is soft and kind to your skin.
4. Wear hair up
Sleeping with hair down, especially for those with long hair can lead to breakouts. Our hair naturally collects oil and dirt throughout the day, we are better off keeping the hair away from our faces. Not only is keeping hair away from the face while we sleep useful for avoiding breakouts, but combined with silk bedding, it can prevent breakage and the likeliness of frizz.
Braid, pin back or tie your hair into a ballet bun for an effortless bedhead look in the morning. For curly hair, loosely tie your hair up at the very top of your head or wear a bonnet to maintain your curl pattern.
5. Stick to a schedule
Aim to go to sleep and wake up at the same time everyday, this includes the weekends too. Allow your body to develop a natural sleep cycle and depending on how much sleep you need, choose a block of time that works for you.
For example, you may choose an 8 hour block of time that you stick to every day and depending on what your waking schedule looks like you may choose 11:30PM - 7:30AM.
6. Evening Routine and Ritual
Creating a night routine you enjoy and repeat every night can help train your body and mind to associate these chosen activities with getting ready for bed and preparing for sleep.
You may decide to incorporate a few of the below into your night routine and enhance it into a soulful ritual:
- A simple yet relaxing skincare routine, we strongly recommend incorporating Timeless Elixir Facial Serum our best selling facial oil into your skincare ritual, which is intentionally made for your soulful skincare rituals.
- Aromatherapy, meditation and deep breathing as recommended above
- Journaling - Try our Peace & Pure self-care journal download for free.
- Listening to calming music
- Warm drink
- Bubble bath
- Slow body stretch
We recommend avoiding any highly stimulating activities such as heated conversations, eating a large meal before bedtime, smoking and doing high cardio exercises immediately before bed.
7. Stress-reducing activities.
There is a very significant connection between stress and sleep. Stress can disrupt our sleeping patterns and in turn, a lack of sleep can cause stress which creates an unhealthy cycle. It is vital that we aim to reduce stress in any way we can by not only developing ways to cope but also incorporating a few stress-reducing techniques known to work well.
There’s a strong connection between the quality of our sleep and our beauty and wellness. Getting a good night's rest allows us to reduce stress levels, maintain a healthy heart and improve our ability to concentrate, and of course, promote healthy and glowing skin.
Remember that if you can’t stick to everything on this list or you find that there are some days where none of the above is possible, be gentle with yourself, and know that’s okay too.