Holistic Beauty & Wellbeing Special: Sleep

In this piece of our Holistic Beauty and Wellbeing special, we're here to bring you a whole piece dedicated to something that I know I struggle with....sleep!  Here are some top tips from us and some of our favourite experts about sleep.
Sleep cures everything… that’s what I like to think anyway. I might be exaggerating slightly but it is true that sleep has a lot of impact on us … the quality of our lives, our skin, our thinking.  one thing that s lot of sleep experts point out is that if you are struggling with getting a good nights sleep you should experiment with the big “switch off”: basically the idea is to switch off your gadgets and that includes your TV by the way, plus your phone, iPad, everything for at least one hour before bed! Now I love this idea but I find it so damn difficult to do 1) I love watching TV in bed 2) I like working in bed on my iPad but apparently the light from our tech is guilty of keeping us up … dammit.
So here are some tips we’ve gathered along the way, either something we do or advice from experts themselves. We hope you find them helpful in getting a more restful night’s sleep.
This Works Deep Pillow Spray
This award-winning natural, aromatherapeutic Superblend of Lavender, Vetivert and Camomile calm both mind and body, soothing you to sleep.
Buy it here.

Decleor Relaxing Pillow Mist Unwind & Rejuvenate

Designed to relax, rejuvenate and give you a peaceful night’s sleep, the Decleor Relaxing Pillow Mists boast a natural formula infused with 100% essential oils. Fresh and light, simply spray gently over your pillow for a truly tranquil effect.
Buy it here
Moon Juice Dream Dust
This is perfect for those of us that find it difficult to switch from work mode to rest mode in the evening. This powdered blend of soothing, stress busting, calm inducing  plant-derived actives is gluten free and vegan. Its main ingredients are: Zizyphus, Organic Schisandra, Organic Chamomile, Polygala, Organic Stevia.
Add to nut milk, coffee, tea, hot or cold water or blend into your favorite smoothie. Sweet dreams beauties!
Buy it here.

Better You Magnesium Spray

Magnesium works as a natural muscle relaxant, which is why many people swear by it to help with sleep issues.
Buy it here.

Here’s a tip from the lovely people over on the Kiss the Moon blog about magnesium:

“Magnesium is a mineral that rarely gets a mention but it crucial to keep us healthy and well. Findings have shown that magnesium deficiency can lead to insomnia. As magnesium can be absorbed through the skin, a soak in a salt bath is another great way to stay topped up.”

Night Time Skin Treats
I think that we can all agree that when we don’t sleep well we are more prone to being grumpy and short tempered, our brains are slower and our skin more temperamental.. now in terms of our skin, nighttime is the time of renewal and repair this is when we really build our skin which is why the experts say that our nighttime cleansing and nourishing routine is the most vital: why ? Because this is our opportunity to remove the pollution that has adhered to our skin throughout the day. Period. Effective cleansing is a critical step in our positive ageing toolkit, followed by effective nourishment. If you want to know more and to get suggestions and great nighttime skin treats see my piece on night-time skin treats here.
Sleep Tips from Kiss the Moon
We love ‘Kiss the Moon’ an innovative holistic beauty and wellness brand who are dedicated in helping you get a better nights sleep. It was founded by Jo Foster and was born from the need to get her own sleep back on track. Here are some tips that we love.

“When it comes to night-time we expect our brains to be able to flip into sleep mode at the drop of a hat. Take a leaf out of the bedtime routines that new Mum’s put in place for babies. Starting from the last meal, chance for a bit of quiet play, upstairs for a bath, changing in to clean night clothes and a story with the lights down dim. Put time aside to enjoy getting ready for sleep. Some gentle music, a warm soak and a bit of pamper time before bed.”

“Deep breathing is one of the most effective relaxation techniques to encourage you to fall asleep. Close your eyes and take three long, slow deep breaths which helps you to concentrate on the moment rather than past or future problems and also de-clutter the noise levels in your mind. Ahhh – that’s better already.”

For more tips, visit their blog.

Get Some Sleep with Frankie Brogan

If you’re a frequent visitor of our website, you’ll have read our fabulous piece all about sleep by associate Nutritionist Frankie Brogan. Here are some key points from his feature:

Sleep and kiwi

Kiwi fruits are presently being investigated for their ability to aid a restful sleep, with promising results.  In one study,  consumption of two kiwi fruits an hour before bed may shorten the time it takes to attain a restful sleep, while improving its duration and quality (3).  It is theorized that these properties come from a range of bioactive compounds found in the fruit, including serotonin (which the body can convert to melatonin, the sleep hormone).

Sleep and cherry juice

Speaking of melatonin, tart Montmorency cherries have been reported to contain high levels of it, along with other phytochemicals.  One 2012 study compared a group of volunteers who took cherry juice to a placebo group, in terms of sleep.  The cherry juice group reported more effective sleep, increased bed in time, total sleep time and an elevated melatonin levels compared to the placebo group (4).

The importance of magnesium supplementation for sleep

Magnesium is a key mineral in our bodies, used for over 300 enzyme functions.  Primarily, it’s necessary for muscle and nerve function, can relax muscles and calm the nervous system.  When we have enough of it, it can be great for stress relief and reduction of anxiety.  Magnesium insufficiency on the other hand, can be highly disruptive to sleep.

Read the full article on our website here for more advice.

Lavender Tea

Did you know that Lavender tea is great for calming us in when we are feeling anxious? Plus it can help to prepare our  bodies for sleep. You can drink it on its own or blend it with chamomile or valerian.   Oil blends that contain Lavender oil are also really effective when applied to pulse points before bed!

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