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Sweet dreams

Struggling to get a good night’s rest? You’re not alone. Research by the National Sleep Foundation shows that over half of the population battles to get the sleep they need to function normally every day.


We’ve asked our experts some of the most common sleep-related questions and here are their answers – all aimed to help you set yourself up for a deep, relaxing sleep.


Q1. I regularly struggle to get a full night’s sleep and am often tired during the day as a result. Is there anything I can do?
There are many factors that can impact the quality and duration of sleep, but one of the most important is your bedtime routine. Many of us are not aware of the extent in which certain activities can hinder our ability to unwind and de-stress at the end of the day. If you can’t relax, then you are probably not going to get the best night’s sleep.

The first thing you can do is to go to bed and wake up at the same time each day, even on the weekend. Trying to catch up with sleep on the weekend can in fact have a reverse effect and make you feel more tired come Monday. You should also prepare for bedtime with a calming activity such as reading or book or listening to music. Finally make sure that your bedroom is a sanctuary for sleep. Create an environment that is quiet, dark, cool and comfortable and of course use relaxing scents. Together these create a soothing bedtime atmosphere that is ideal for sleep.

Q2. I’ve never considered using scent to relax and unwind. How can it help?
To help you relax and unwind, all senses must be considered accordingly. Several studies have shown that certain scents can have a relaxing and soothing effect. When people are relaxed they are more inclined to fall asleep with ease.

Lavender has long been recognised as having relaxing and soothing effects. There is, in fact, scientific evidence that suggested that aromatherapy with lavender oil slowed the activity of the human nervous system, promoted relaxation and improved sleep quality.

Jasmine is also another plant that has been known to have certain qualities ideal for promoting a good night’s sleep.  In fact, certain reports suggest that a slight hint of jasmine in the air can not only lead to a deeper sleep, it also can increase alertness throughout the next day.

For some of us, the thought of a warm and comforting glass of milk with a little drop of honey can also create feelings of drowsiness which, in turn, can help you drift off to sleep. Many believe this is because the image evokes powerful, happy, childhood memories and it’s these which help us feel de-stressed and relaxed.

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Q3. I really find it hard to unwind and de-stress after work. Is there anything I can do?
If you cannot unwind and de-stress after work, you’re certainly not going to get a good night’s sleep. But there certain things you can do throughout the day to help you relax.

First it is important that you get at least 30 minutes of sun in the morning. This will help you get a sense of calm throughout the day and in turn will cue your body to induce sleep at the right time of the night. You should also avoid daytime naps, particularly those which last for more than an hour otherwise you may not fall asleep later. Finally, try and exercise at least three to four hours before bedtime and no later otherwise your body won’t be able to relax and return to a calm state in time.

Q4. Sometimes I go to bed early but it takes me some time to fall to sleep. Should I reconsider where and when I sleep?
Whilst you may have established a positive bedtime routine, it may actually be your sleep environment that is having an impact on your ability to fall to sleep. There are a few simple but important ‘feel good’ factors you can get right.

Clutter is the first thing you need to sort out. It may not seem the most obvious thing to do to promote relaxation and positive sleep, but it certainly helps calm your mind. The colour of your room is also important – psychologists, researchers and colour experts agree that soft, pastel colours induce a sense of well-being, harmony and relaxation. 

The next piece of advice would be to ensure your room is dark and quiet. This seems quite obvious but it is something that many of use struggle to achieve for one reason or another. If blackout blinds aren’t available and there is too much external noise, try wearing an eye mask and ear plugs. 

Finally, keep your bedroom free of stale air. This will complete the ideal atmosphere for sleep. It is recommended that you use a gentle fragrance so that your sense of smell is not over-powered.

For more advice and hands-on tips to help you create a relaxing bedtime routine, download our Ultimate Bedtime Plan™ here.

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dudders

dudders

Reported

After some searching i got hold of the lavender serenity sleep spray and from then on its been sweet dreams. The smell is not over powering like some others i have tried but is rather comforting 10/10

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The new Sleep serenity range are fantastic, personally I love the warm milk and honey variant, Its so rich but relaxing it just makes the room smell heavenly I can't wait for bedtime!

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smootie

smootie

Reported

These are so lovely. I am sleeping better and have more motivation. We all need good sleep and happy dreams. Such a nice fragrance in my room and night!

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margate1

margate1

Reported

well this is a great site to be on about our sleeping habits and would all ways be willing to learn more about our sleeping pattern i am a man of 58 and do have problem sleeping as i have a bad back and neck problems so going to look at new pillows and turning off bedside light off and switching off radio as i said learnt a bit about me and bedtime

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I believe that creating the right atmosphere to sleep is so important if your bedroom smells Devine and is clutter free I think it makes sense that you would get a better nights sleep!

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