There is nothing I love more than a good nights sleep. I’ve covered the topic a few times on the blog – discussing sleep in relation to training as well as sharing expert tips to get a good nights sleep.
When Scentered got in touch about their selection of 100% natural, essential oil-based aromatherapy balms and candles, I had to try them. I’ll be sharing more about the Scentered products I’ve tried along with some practical tips on how to create a bedtime routine and get a good nights sleep.
Creating A Bedtime Routine
I’ve separated the tips into 3 short lists; one for before bed, one for the night itself, and one for the morning. I found this statistic which I think highlights why good sleep is so important:
The average human spends 26 years of their life sleeping; that’s 9,490 days or 227,760 hours, so it should definitely be a priority!Elle
That is a long time to spend asleep!
What To Do Before Bed
One of my favourite things to do before bed, to help me prepare for a sound nights sleep, is to read a chapter of a book. I need to do this more, to be honest.
I’ve got a copy of the book, Why We Sleep by Matthew Walker, sat on the head of bed just waiting to be read.
But there is plenty more you can do before bed…
SCENTERED SLEEP WELL Aromatherapy Candle
One of the Scentered products I got to try is their Sleep Well Aromatherapy Candle. It’s a beautiful blend of lavender, chamomile, geranium, clove and ylang ylang and more!
I have the candle on my bedside table, and light it 1-2 hours before I’ll be going to sleep to allow the aroma to fill the room. They have a home version and a travel version, so you can make sure you’re fully prepared for a good nights sleep even if it’s not in your own bed!
Other things you can do to prepare for sleep:
- Fresh bedclothes sprinkled with lavender oil can work a treat
- Avoid caffeine too close to your bedtime (my DNA results suggested a minimum of 6 hours)
- Gentle exercise such as Yoga, or a short meditation
- Remove technology (Phones, TV’s etc) from the bedroom
- Keep a notebook by your bed to write down anything which may keep you up / be on your mind
- Read a chapter of your book
- Use the sunset mode on your wake-up light alarm clock
What To Do In Bed
The most recent change I’ve made in bed has been the purchase of a weighted blanket. I love the heaviness – it’s like a constant arm around you and it helps me to stay asleep through out the night.
I also bought myself an ergonomic pillow a few years back which keeps my neck aligned allowing me to wake up with less aches and pains in my shoulders, neck and back.
Some other things to think about in bed are:
- How many pillows do you sleep with?
- Do you fall asleep cuddling a pillow?
- Do you ever put a pillow between your knees?
- When did you last change your mattress? Is it comfortable?
- What do you use to cover? Is it warm or cool enough?
What To Do In The Morning
scentered aromatherapy balms
As well as the aromatherapy candle from Scentered, I got to try a selection of their aromatherapy balms – the Signature Ritual Collection. The cute set that I got contained the De-Stress, Sleep Well, Focus, Happy and Escape balms.
Using the balms as part of the Scentered Wellbeing ritual – Stop. Inhale. Reset.™ – you just apply the balm to your wrist, neck and temples. Then deeply inhale the scent from your wrist while visualising the mind state you would like to achieve in that moment. Then, according to Scentered, you exhale deeply as you step into the next moment of your daily journey.
Obviously the sleep well balm is perfect to add to your pre-bed routine along with the candle but you then have a great selection for the morning depending on the mood you’d like for the day.
On a work day, I’ve loved the Focus balm – blended with rosemary, mint and clary sage – to increase alertness, boost memory, stimulate mental activity, increase focus on cognitive tasks, relieve mental fatigue and promote mental clarity.
The Happy balm is perfect for the weekend – with citrus, mint, grapefruit and lemon myrtle to deliver an instant burst of positivity, lift your spirits, energise, refresh, and uplift you.
More ways to wake up well:
- Use a wake up light to gently rise; they help to keep your sleep cycle on track, boosting mood, energy and productivity levels all day.
- Get up at the same time each day (or at least within 30 minutes)
- Try not to snooze your alarm
- Create a morning routine for yourself
- Spend a few minutes stretching or doing some gentle yoga
Hopefully there is a tip or two in there that you can easily implement into your routine that can help you to get a better nights sleep, providing you with more energy through-out the day.
And don’t underestimate how important your surroundings are to your sleep. Check out the full range of products from Scentered – they have everything you could need – all whilst being considerate of the environment, with a mission to reduce waste.
You can buy refills for products (like candles) or they encourage you to get creative, like reusing the candle glass to store jewellery, skincare essentials, or keepsakes, for example.
Do you have any other tips for ensuring you get a good nights sleep?!
This post was sponsored by Scentered, but as always, all views and opinions are my very own.