Use your 5 Senses for a Sound Sleep

Poor sleep is just far too common. Our modern lives are in direction competition with our sleep. Pressure from work, life, loved ones, etc.. leaves us with little time for ourselves. So, we either sleep poorly because of the ‘tired but wired’ buzz, or we push out our bedtime just to spend time for ourselves with our much-loved devices.

For many people, poor sleep is caused by either trouble falling asleep, or having wakeful periods throughout the night.

We can tap into our 5 senses, to create a dreamy bedtime routine.

Smell: Signal to your mind and body that it is calm, safe and winding down. Chose soothing scents for your shower, bath, candles or diffuser like lavender, vanilla, jasmine, rose and geranium, sweet marjoram and chamomile. Pop a few drops of essential oils on your pillow, or wrist, when you get into bed.

Sound: Sick of the hearing your mind churning through all of your life worries, predicting the future and replaying all things negative from the past? Create space for ‘worry time’, write down your worries or talk them out. Write a to-do list for the next day. Use sleep sounds or guided sleep meditations to shift your minds focus. Get out of your mind and into your body with a body scan, progressive muscle relaxation or deep breathing exercises. If you notice your mind wandering off with helpful thoughts, allow them to pass by like clouds floating in the sky…

Taste: Be wary of caffeine, alcohol and large meals before bed. Taste light snacks, and sip on Chamomile tea. Aim to reduce fluid intake prior to bedtime, to avoid being woken too often for the toilet.

Feel: The ideal temperature for sleeping is 18 degrees. Use bedding and sleepwear that support this temperature and the feeling of cosy comfort. Step things up a notch by giving yourself a massage to promote relaxation. Feel a soothing warm bath or shower for relaxation before bed.

See: Create a dark environment with black out curtains, or an eye mask. In the time before bed dim the lights, reduce the light from screens and use soft lighting from candles or a salt lamp. A darker environment will stimulate the release of melatonin in your brain, this supports feeling sleepy.

Sweet dreams,

M x