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Sleep Hacks: Ways To Wind Down

Whether you struggle getting to sleep, staying asleep or even waking up, there’s something here that might make all the difference to your night time routine.

Everyone’s mind and body works differently, but the science behind it is all the same. There are just some specific things that really don’t promote a healthy sleep and some that really do. With a little bit of patience and knowledge, you may figure out where you’re going wrong before bed… That conventional cup of caffeine, I mean tea, before bed? Could be the worst decision you make.


It seems cliché but you won’t look back. Music has curative powers, which can slow your heart rate and breathing, lower your blood pressure and can often trigger your muscles to relax. So why wouldn’t you include this in your bedtime routine? Music is known to have a direct effect on the parasympathetic nervous system, which helps your body and mind relax and prepare for sleep, making it the perfect preparation for a restorative slumber. So give in to your guilty pleasure and get Classical FM on, you know you want to.


Infused with calming aromatherapy ingredients, sleep sprays are known to help individuals unwind before getting some shuteye. A sleep spray will soon become part of the bedtime routine. Often infused with chamomile, lavender and essential oils, you’ll find yourself drifting off before you’ve settled. Get the best of both worlds with the AMLY Beauty Sleep Face Mist or the This Works Deep Sleep Spray with rejuvenating botanicals to support natural healing sleep. Spray and breathe deeply to allow the soothing oils to appease the senses, release tension and induce sleep.


The standard ‘no phones before bed’. We know it does us no favours; it’s just a millennial habit we have all picked up on – to check our phones every 10 minutes just to sit there and scroll. The blue light within technology supresses the production of melatonin. It will begin to take its toll on your body as you will naturally take longer to fall asleep, which will decrease the quality of REM sleep we get; critical for restoration of our mind and body. These blue light waves mess with our circadian clock rhythm, throwing our routines off. Giving yourself a deadline to shut off from technology will drastically improve your quality of sleep.

'Music is known to have a direct effect on the parasympathetic nervous system, which helps your body and mind relax and prepare for sleep.'


The habit everyone gets into, getting in bed when it’s not necessarily bedtime. This little habit will disassociate your bed with sleep. You have always known your bed to be the last place of the evening, and the first of the morning. Psychologically, spending the majority of your time in your room will break that bedtime routine you’ve grown up on. Instead, you’ll start to appreciate your bed less, making your night-time routine more delayed and less satisfying. We all know that nothing is better than jumping in bed once your day is over.


Fun fact: our brain cycles through different stages, each lasting just 90 minutes. When sleeping, you will feel more refreshed when you awake at the end of a 90-minute sleep cycle. This is because your body and mind will be closest to your normal waking state. How do you work out when is best to go to sleep for when you wake up?

Starting from when you want to wake up, count backwards in 90-minute intervals. You’ll then have multiple options depending on when is best to fall asleep. Or just let sleepyti.me do it for you…


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