10 Expert Hacks For A Better Night’s Sleep

LEARN A BREATHING METHOD

“Every night when you get into bed, try using the 4/7 breathing method to calm the mind and body. Lying in bed, close your eyes, breathing in deeply for the count of four, breathing right down into your belly. Pause, then breathe out for the count of seven, and repeat this twenty times. It's such a powerful technique to settle you for the night and leave the stresses of the day behind.” – Angelique Panagos, nutritionist

TRY MEDITATING

“Meditation is proven to help you get to sleep quicker and studies show it has a similar effect to sleeping aids. Research also shows meditation reduces the chances of waking up during the night. Try the sleep meditation in the Calmer You app – it slowly takes you through your day, enabling you to process events and consciously let go of them. Then, if you’re still awake, it will ask you what you’re grateful for (a process which evokes the rest and digest part of your nervous system). This is followed by a progressive body scan for total relaxation.” – Chloe Brotheridge, hypnotherapist and anxiety expert

CONSIDER ADAPTOGENS

“Ashwagandha, a powerful adaptogen, helps many people get a good night’s sleep. Ashwagandha has unique properties that allows the body’s adrenal system to regulate hormones and better cope with stress. LYMA, a super multivitamin supplement, is packed with KSM-66 ashwagandha, the most potent form of the herb that’s highly bioavailable (meaning it is easily absorbed by the body).” – Nahid De Belgeonne, founder of The Human Method 

TAKE A SUPPLEMENT

“Insomnia and sleep problems are usually caused by a busy brain and overactive imagination. Pure Skin Elixir’s Smart Sleep Supplement is concentrated with chamomile, cherry powder and lemon balm to encourage a restful night’s sleep. You could also try Epsom salts in an evening bath and Drowsy Sleep Co’s SOS Sleep Spray, a gorgeous blend of wild lavender, bergamot, cedarwood, ylang ylang and vetiver.” – Fiona Lamb, clinical hypnotherapist 

CREATE A ROUTINE

“The body loves routine and a consistent evening ritual is the key to a good sleep. This might include a warm salt bath, homemade lavender-infused body oil and switching on a red salt lamp in the bedroom, which often makes people feel instantly sleepy. A few drops of CBD (I love Aver London’s CBD Calm Oil) could help you switch off further.” – Tori Boughey, holistic health coach

BREW A HOT DRINK

“Brew Wunder Workshop’s Golden Spirit Tea for six minutes and drink it just before bed to help you unwind into a deep and uninterrupted sleep. The adaptogenic qualities of tulsi (often referred to as holy basil) in combination with stress relieving and immune-boosting herbs such as soursop, moringa and turmeric, can naturally bring on lucid dreams. It’s a deeply soothing blend of herbs.” - Zoe Lind Van’T Hof, co-founder Wunder Workshop

THINK ABOUT YOUR DIET

“Nutrition has a huge role to play in producing the hormones that regulate our sleeping patterns. A large amount of the happy hormone serotonin is produced in our gut – and much of it comes from our diets. Serotonin has an active role in the production of melatonin, which regulates our sleeping patterns. It’s derived from carbohydrates and an amino acid (the building blocks of protein) called tryptophan – so certain carbohydrates and tryptophan-rich foods have a role to play in promoting better sleep. A small bowl of sunflower seed porridge or rice pudding is a good place to start.” – Rhiannon Lambert, registered nutritionist

TRY YOGA

“Take the time to practice some slow, soothing yoga in the evening. It’ll help your mind and body disentangle from the busyness of the day. Neom’s Perfect Night’s Sleep Pillow Mist and Magnesium Body Butter also aids physical relaxation and makes for a powerful pre-bedtime ritual.” – Suzy Reading, psychologist

USE ESSENTIAL OILS

“Try doing some breath work with essential oils to calm the nervous system. Single notes of frankincense, lavender or rose work well – try rubbing the oil into your palms, cupping your hands around your nose and inhaling, taking three grounding breaths in through the nose and out through the mouth. Then place your hands on the part of your body where you feel tension, focusing your breath into that area. Trust me, it works every time.” – Annee de Mamiel, aromatherapist and skincare practitioner

THINK ABOUT MICRONUTRIENTS

“Sleep is a time of intense neurological activity – a rich time of renewal, memory consolidation, brain and neuro-chemical cleansing, and cognitive maintenance. Filling up on sleep enhancing nutrients and eating a healthy diet is really important. Avoid the obvious stimulants like caffeine and sugar, and ensure you are getting enough sleep inducing micronutrients: vitamin C, tryptophan, potassium, melatonin and vitamin B6. A good place to start is a nutrient dense smoothie designed for better sleep – blend together strawberries (for vitamin C), almond milk and one tablespoon of almond butter (for tryptophan), avocado (for potassium), pineapple (for melatonin) and spinach (for B6). Try to drink this before 1pm before the best results.” – Lily Simpson, founder of The Detox Kitchen
 

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