Did you know the melody for The Beatles’ humongous hit “Yesterday” came to Paul McCartney in a dream? No, me neither until our friend Catherine at Cup-O-T: Wellness and Therapy Services told us. But surely if there is ever a fact to show what amazing feats can come from a good night’s sleep - that’s it!
Sleep, or rather lack of it, is something we know all too well about here at Kiss Air Candles and we know we’re not the only ones working all hours and watching every hour of the night tick by. So with March 16th being World Sleep Day, and in the interest in trying to get a better nights kip, we asked Catherine for some of her best tips…. oh, and also created a brand new candle!
One of Catherine’s top tips for getting a good night’s sleep is to learn how to relax your mind and body and suggests having a warm bath with a scented lavender candle before bed. Perfect news! At Kiss Air we not only love a bath but also offer a strongly scented lavender candle which will certainly fill the bathroom! Unfortunately, lavender is very much a marmite scent where you even like it or you don’t, and for those who don’t - say hello to Sleepyhead!
Sleepyhead is our brand new spanking soy wax candle laced with calming camomile, relaxing lavender and sweet vanilla. A much more rounded fragrance that mellows the lavender tones but still has all the aromatherapy punch to help you unwind!
But if you’re still a definite no to all things lavender (or more of a shower person!), Catherine also gave the below tips for a better night’s shuteye:
- Don’t nap! Napping tends to do more damage than good. If you feel sleepy in the day try getting up and walking about, get some fresh air or do something challenging for a short while e.g. a puzzle, Sudoku.
- If you’re not tired – get up! Don’t lie there worrying or trying to force yourself to sleep - this will only make it harder. Get up and make yourself a hot (non-caffeinated or sugary drink. E.g. hot milk) then return to bed once you feel sleepier. If you have an important day coming and lots on your mind, write a list so that you know you have everything covered and don’t have to keep all the information in your head.
- Lifestyle. Eating healthier and having regular exercise increase the quality of your sleep and make you naturally tired. Eating wholegrain rice, oats and dairy contain chemicals that increase your desire to sleep. However don’t eat a big meal or exercise near to bedtime, your body will be processing the food and creating energy or still contain high levels of adrenaline.
- Relaxing…Don’t stress it – thinking about sleep or trying to force yourself to sleep will only keep you awake longer. Progressive relaxation, mindfulness and breathing exercises are ways to relax your mind and body whilst lying in bed.
- Environment – You should only associate your bedroom with sleep and sex! Remove all electronics, try not to watch TV or look at electronic devices at least an hour before sleeping, the blue light suppresses melatonin, the hormone needed to make you sleepy. The amount of noise, light and distractions in your bedroom, as well as the temperature will affect your sleep so keep a sleep diary to see if you can identify what environment (lighter/darker, warmer/colder) helps you sleep better.
So there you have it, five tops tips to try and help you get through World Sleep Day feeling rested, refreshed and relaxed.
Until next time, have a scent-sational day!
About Cup-O-T: Wellness and Therapy Services: Cup-O-T: Wellness and Therapy Services is an independent Occupational Therapy practice working with people aged 14+ in rural areas of the UK to manage their mental wellness through activity and their daily occupations. Catherine is a registered Occupational Therapist and passionate about making access to mental wellness support at an early stage available to all people, regardless of their location or level of need.
Image credit: Kate Ballamy at katelovesx.co.uk