Top 10 Tips for Better Sleep

If you’ve ever struggled to wind down after a busy day or found yourself tossing and turning through the night, you know how frustrating it can be to get the rest you need.

This is where the environmental factors can help. Oils, aromas, lighting, sound can all impact and create a positive sleep environment. This is where Sleeping Spray comes in—a thoughtfully crafted pillow mist designed to enhance your sleep experience. In addition to using scents, oils and sprays, here are some additional tips for improving your sleep quality:

1. Stick to a Sleep Schedule - Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural sleep-wake cycle and improves overall sleep quality.

2. Limit Screen Time Before Bed - The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bedtime.

3. Create a Calm Bedroom Environment - Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or a white noise machine if noise is an issue.

4. Avoid Heavy Meals and Caffeine at Night - Avoid eating large meals or consuming caffeine too close to bedtime. Both can disrupt your ability to fall asleep or stay asleep.

5. Exercise Regularly - Regular physical activity can promote better sleep, but don’t exercise too close to bedtime. Exercising too late can leave you feeling energised and make it harder to fall asleep. Aim for at least 30 minutes of moderate exercise earlier in the day.

6. Practice Relaxation Techniques - Meditation, deep breathing, or gentle stretching before bed can help relax your body and mind, making it easier to fall asleep.

7. Use Relaxation Technique - Stress and anxiety can make falling asleep challenging. Techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help calm your mind and prepare your body for sleep.

8. Manage Your Stress -Ongoing stress can severely impact sleep. Practice mindfulness or journaling before bed to help offload worries from your mind. If anxiety is preventing you from sleeping, consider speaking with a therapist or friend.

9. Don’t Watch the Clock - If you can’t sleep, avoid looking at the clock. This can increase stress and make it even harder to fall asleep. Instead, get up, do a quiet activity in low light (like reading), and return to bed when you’re feeling sleepy.

10. Try Aromatherapy - Essential oils like lavender, frankincense chamomile, and sandalwood are known for their relaxing properties and can help promote sleep.