8 Sleep Tips From The ESPA Experts

CREATED IN PARTNERSHIP WITH ESPA

If you’re one of the millions of Brits who struggles to fall and stay asleep, getting a decent night’s rest can be easier said than done. If you struggle to switch off – read on; in celebration of Sleep Awareness Week, we caught up with the experts at ESPA to find their top tips for sleeping like a baby...

1. Set The Right Temperature

Keeping your room cool is key to a good night’s sleep – too hot or too cold a temperature can disturb your body clock. When you fall asleep, your body temperature naturally goes down, so a cooler room will make it easier for you to fall and stay asleep. If you’ve got a thermostat, aim for 16C for a deep sleep. Try having a warm bath before bed – when you soak in a hot tub, your temperature rises and the rapid cool-down afterward forces your body to relax. Try adding ESPA’s Soothing Bath Oil to your tub – brimming with frankincense, sandalwood and geranium, it’ll help soothe even the busiest of minds.

2. Manage Stress

Managing stress is key to a good night’s sleep. Try practicing deep breathing, meditation or yoga before bed– even just 10-15 minutes can make a huge difference to reducing cortisol levels, which in turn helps balance other hormones. With its therapeutic fragrance, ESPA's Soothing Candle also works wonders to calm body and mind.

3. Cut The Lights

Dozens of studies suggest the slightest amount of light affects sleeping patterns as it disrupts levels of melatonin, the sleep hormone. If you don’t have black-out blinds, invest in an eye-mask and make an effort to avoid all electronic devices from at least 9pm. 

4. Eat To Sleep

Foods high in tryptophan such as dairy products, nuts, seeds and grains, can be combined with complex carbs such as brown rice and toast, to encourage the onset of sleep. The release of insulin from the carbs promotes the movement of tryptophan in the brain – this is then converted to serotonin and melatonin which are sleep-promoting neurotransmitters. Avoid drinking caffeine - including tea - after 2pm and drink plenty of water instead as dehydration is a common cause of interrupted sleep.

5. Stick To A Routine

Even with a hectic schedule, try to maintain a regular bedtime regime. Go to bed and get up at around the same time each day and, over time, you’ll find you drift off with ease. Get into the habit of having a herbal tea (chamomile works wonders to induce a state of calm) and take five minutes to work ESPA's Soothing Body Oil into your neck and arms before bed – the blend of myrrh and frankincense will naturally help you to switch off. 

6. Start Strong

Did you know the activities you do hours before sleep have an impact on hitting the desired REM - the deepest and most restorative stage of sleep? Try to avoid any high impact exercise three hours before bed – this can raise heart rate and increase your body temperature, making it trickier to wind down.

7. Consider a Natural Wake-up Call

Even better than jumping out of bed at the first alarm call is waking up naturally – a tip the sleep queen, Arianna Huffington, swears by. For her, rising alarm-free means rising stress-free. For those of us without reliable internal clocks, consider investing in a light-based alarm clock which wakes you with both progressive light and soothing sounds.

8. Enlist The Pros

Chronic insomniacs and frequent travellers should book in for ESPA's bliss-inducing Sleep Ritual at ESPA Life at The Corinthia as the definitive answer to a restful night’s sleep. The two-hour tailor-made treatment includes everything from breathing techniques to a full body massage, scalp massage and pressure point foot massage, to help mind and body regain perfect balance.

Visit ESPASkincare.com

Plus ESPA are treating new customers to 10% OFF when you use code SHEERLUXE at checkout.

From lavender-packed salt scrubs to body and bath oils, shop ESPA’s edit of products to lull you into the ultimate slumber...