At The Australian Sleep Co, we know how tired and frustrated you must be. Sleep deprivation is an awful thing, but it doesn’t have to be that way. We’ve put together this list of helpful sleep tips that we recommend you follow, in addition to using our proven sleep remedy products.
1. Reduce white light
At least two hours prior to bedtime, try to turn off all downlights and white lights in the house. These can inhibit your production of sleep hormones. Instead, find some lamps, perhaps from a secondhand store and set them with red or orange lightbulbs which can be found at hardware stores or lighting retailers. The red and orange light will stimulate your body's own production of sleep hormones and help to bring on that wonderful feeling of drowsiness.2. Create calm
In the evening, in your living area or in the area where you spend your last hour before bed, use The Australian Sleep Co Ultimate Sleep Blend essential oil in an oil burner or diffuser to assist this process and help create a sense of calm.
3. Catch the sleep wave
When you start to feel drowsy in the evening, it's important to go to bed as soon as possible. We call this 'catching the sleep wave'. However, on your way to the bedroom be aware of bright lighting, especially in the bathroom. It is a better idea to be prepared for this by having a small, dim light or tealight candle ready in the bathroom so as not to switch off your body's own sleep hormone production as exposure to bright lights will do.
A slightly cooler room is better for sleep as our bodies begin to produce sleep hormones when our core temperature drops.
5. Sleep hormone-triggering plant compounds
The Australian Sleep Co's range of products contains an expert blend of plant compounds and essential oils that are known to help tone down daytime hormones such as cortisol and trigger the release of night time hormones (melatonin).
The Australian Sleep Co Sleep Night Oil - Just before bed, use The Australian Sleep Co Sleep Night Oil on your temples, the insides of your wrist, your chest, neck and the arches of your feet. Many of our customers also love to use it on their face as it is extremely moisturising.
The Australian Sleep Co Deep Sleep Pillow Spray - To create a calming atmosphere, spritz your pillow and the top of your top sheet with The Australian Sleep Co Pillow Spray. The unique blend of essential oils in our Pillow Spray can also help to trigger your body's own natural sleep hormones and help to decrease your stress and switch off the busy mind. Focus on breathing through your nose.
The Australian Sleep Co Ultimate Sleep Blend - Use a few drops of The Australian Sleep Co Ultimate Sleep Blend essential oil on the collar of your night shirt or on a tissue under the pillow slip.
If you wake in the night, you can sprinkle a little of The Australian Sleep Co Ultimate Sleep Blend essential oil concentrate on a tissue and focus on breathing through your nose, or re-spritz the top of your top sheet and the soles of your feet with The Australian Sleep Co Pillow Spray.
6. Keep electromagnetic energy out of your bedroom
When you are ready to go to sleep, it's important to turn off all electrical appliances in the bedroom at the wall so as to limit the amount of electromagnetic energy that is being distributed into the room from standby appliances like lamps, clock radios, televisions, computers, mobile phones, etc, as electromagnetic energy inhibits your sleep. This will also create a much healthier environment to sleep in and will greatly increase your chances of a deeper, more regenerative sleep, whilst improving your health at the same time. It's a good idea to research ways to limit EMF (electromagnetic fields) disturbance in your bedroom. There are products that can be purchased that can help.
7. Maintain a healthy bedtime
Try to go to bed at least eight hours prior to the time you wish to wake up. And try to keep it consistent each night as this can make a huge difference. It's also important not to spend too much time in bed; try to limit the amount of time you spend in bed to about nine and a half hours.
8. Access sunshine in the morning
Exposure to sunlight for about 15 minutes in the morning will help give you energy and improves your chances of having a better sleep that evening because it tones down your melatonin for the day, allowing daytime hormones to come to the fore until you wind down again at night.
9. Avoid stimulants and liquids
Coffee, alcohol, exercise and sugar in the evening can affect our sleep patterns. Many people who refrain from alcohol entirely for periods of time report a quality of sleep they've not experienced for many years. Additionally, limiting all liquids for one and a half hours before bed can greatly reduce your chances of waking in the night to go to the bathroom.
10. Minimise blue light from screens
If browsing the web at night, it's a good idea to download an app that cuts the blue light from the screen after a certain hour of the day. This will help to encourage normal evening hormone production and is especially healthy for children and teenagers.
11. Be aware of heartburn
Many people wake during the night due to silent heartburn which is gas that comes up and wakes you in the night without warning. If you feel you may have heartburn, you can consult your GP regarding what you can do.
12. Ease a blocked nose
A very many people wake during the night due to a blocked nose. If you do wake in the night, ask yourself, "Is my nose blocked?". If you think it could be causing you to wake in the middle of the night, it's a great idea to use The Australian Sleep Co Night Oil for Pulse Points to give yourself a sinus clearing massage once or twice a week. To find out how to do this, Google 'self massage for a blocked nose.
13. Choose audio over video
Try listening to audio books if your mind races too much while in bed. This is much better than switching on the TV or the light to read. There is also a great app called Smiling Mind that is great for beginners of meditation.
14. Treat yourself to all three products
For the best chance of changing your sleeping habits for good and to start enjoying the best sleep you’ve had in years, treat yourself to the The Australian Sleep Co Ultimate Deep Sleep Kit! Each product in the kit can be used differently to give you an optimal experience.
If you have any questions or concerns, we would love to help you. Just email us at firstname.lastname@example.org or call us and we would be happy to give you personalised attention. It truly is our passion to help you sleep better!
The team at The Australian Sleep Co.