It's a well known fact that getting a good night's sleep is important for both productivity and general health. 

The Sleep Foundation advises that adults get at least 7 hours of sleep to maintain optimal health.  (1)

While saying that, we all know that getting a the recommended amount of sleep can be a struggle for many. 

Various factors can come into play when it comes to struggling to sleep, such as stress, eating to close before bedtime, and screen time, to name a few. 

Here are our top tips for perfecting your wind-down routine... 

1. Turn your bedroom into a sanctuary

Turning your bedroom into a place where you feel relaxed and comfortable is a great starting point when it comes to chilling out.

Think: a calming lamp to dim the room, decluttering, a diffuser with organic essential oils like lavender, or new comfortable bedding. 

2. Find a wind-down hobby

Rather than spending the last hour or two of your night staring at a screen, swap it for a relaxing pass-time like reading a book, journaling, meditating, using a red light, or stretching. 

3. Herbal teas

You can't beat a warming, cosy cup of tea to get you into that relaxing mood, so why not try out an herbal tea that is popularly used during bedtime?

Teas such as chamomile, lavender and valerian are popular nighttime teas, with various studies linking them to feeling the effects of tiredness. (1), (2), (3).

4. Epsom Salt Baths 

A warm bath can be calming at the best of times, so why not up-level your bath with some soothing Epsom salts? 

Epsom salt is a chemical compound made up of magnesium, sulphur and oxygen. They have been used for hundreds of years to aid all kinds of aches, pains, and skin troubles. (4)

With many linking Epsom salt baths with relaxation and a good way to de-stress, we recommend trying it out next time you're looking to zen out.

5. Supplements 

Incorporating supplements into your bedtime routine may be helpful when trying to wind down. 

Supplements like magnesium bisglycinate and L-theanine have both been linked to a good night's sleep (5), (6).

Our top picks from our sleep collection are: Magnesium Bisglycinate, Sleep Complex, L-Theanine (naturally sourced from Green Tea extract).

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We hope you enjoyed this blog. 

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Links & Resources: 

(1) https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

(1) https://pubmed.ncbi.nlm.nih.gov/36297396/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/9

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/

(4) https://www.webmd.com/a-to-z-guides/epsom-salt-bath

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

(6) https://pubmed.ncbi.nlm.nih.gov/25759004/