Top Tips For A Good Night’s Sleep

Many factors can interfere with a good night’s sleep- from illness and family responsibility to work stress. Quality sleep can be challenging to achieve at times. While you may not have control over all the factors that disrupt your sleep, you can develop habits that promote better rest. Begin by following these simple tips.

Take time to unwind

Roughly half of the UK population experiences sleep issues caused by stress, underscoring the importance of unwinding before bedtime. Consider activities like soaking in a warm bath, reading a book, or listening to music to help you relax. Writing a to-do list before bed can also be beneficial for clearing your mind of tomorrow's tasks, offering peace of mind. When unwinding, why not try using essential oils? Essential oils, such as Grapefruit, Ylang Ylang and Bergamot can create a relaxing and therapeutic experience in a warm bath and using essential oils in a diffuser, such as Lavender and Clary Sage, can help create a relaxing environment.

Avoid technology

Approximately an hour before bed try to avoid at looking at any devices, such as smartphones, laptops and TV’s and try to keep them out of the bedroom. These kind of devices emit blue lights, which have been known to suppress the sleep hormone melatonin. If it is not possible to avoid technology before bed, you could invest in blue light blocking glasses.

Create a routine

Adults benefit from having a sleep routine as much as babies and children as it allows our bodies to programme themselves to naturally fall asleep and wake up at certain times. Try going to bed at the same time each night making sure you have left enough time for unwinding.

Create a restful environment

Make sure your bed provides the correct support, comfort and space to ensure you wake up and move about less. Ensure that your room is at an optimal temperature (between 16°C and 18°C is recommended) and is dark. If you need a quiet environment in order to sleep better then consider purchasing contoured eye masks and ear plugs.

Diet and exercise

A healthy diet and regular exercise can help us to relax and get better sleep. Try to avoid eating large meals, caffeine, alcohol or nicotine at least two hours before going to bed because they are stimulants that can make us more alert.

Regular exercise helps with with sleep, but avoid anything too energetic in the 90 minutes before bedtime if you find that it stops you from sleeping.

Focus on sleep quality

Most of us tend to focus on how long we sleep, but sleep quality is just as important. We tend to go through five stages of sleep, which we experience in a cycle, around four to five times a night. During the later stages of the cycle our memories consolidated and information is processed. Interruptions to sleep, such as needing to go to the loo, can result in not reaching the later stages. If you are lying awake and are unable to sleep, do not try to force it. Instead, get up and sit in a comfy place and do something relaxing, like reading a book. Only return to bed when you feel sleepier.

Please note that All SOiL essential oils are intended for external use only. Unless otherwise advised by a medical practitioner. Do not use undiluted on skin. Do not apply to broken or irritated skin. If sensitivity occurs discontinue use. If you are pregnant, breastfeeding, taking any medications or under medical supervision seek professional advice before use. Please keep out of reach of children.

SOiL advocates the responsible use of essential oils. We grow and source the finest quality essential oils from around the world to supply you with pure, potent plant extracts for aromatic and therapeutic applications. Essential oils are many times stronger than the plants they are derived from and are far more concentrated than the herbal tincture extracted from the same plant.

Accordingly, we recommend that you avoid oral use/ingesting pure essential oils without seeking professional advice beforehand. The issue is not the quality of the essential oils you take orally – there is no such thing as a ‘therapeutic grade’ of essential oil nor is one brand of essential oils safe to ingest over another brand. The issue is safety and even though essential oils are 100% natural, plant-derived extracts, they are botanical medicines which have the potential to cause harmful side effects when taken orally. Essential oils should only be prescribed for oral use in a clinical setting, by a suitably qualified practitioner. 

There are many methods of obtaining the aromatic and therapeutic benefits of essential oils, namely; inhalation, massage, skincare preparations, bath and compress. If you require individual advice on oral use/ingestion or in relation to a specific medical condition, we recommend you consult a qualified practitioner, as described above.