Five Day Sleep Challenge ~ Day Four

Bedtime Rituals 

Prefer to go with the flow? When it comes to sleeping, waking or eating it pays to have a routine. Adopting bedtime rituals an hour before sleep is one of the best ways to help you drift off to slumberland and get the shut-eye you need.

Try these sleep-inducing activities:

Step 1: Drink milk 

A cup of warm milk helps the body produce serotonin, one of the most important brain chemicals for regulating the sleep/wake cycle. Peckish? Read our five foods to help you sleep.

Step 2: Read a book

Reading is one of the best ways to relax but avoid reading on a phone. Exposure to blue light can interfere with the body’s production of the sleep hormone melatonin. Time to get out your paperback!

Step 3: Do yoga or meditate

Calm your body and mind before sleep with a relaxing yoga workout. Try Yoga with Adrienne’s YUMMY sleep time yoga routine or meditate. We like headspace.com

Step 4: Burn aromatherapy oils

Oils such as lavender and camomile can calm and sedate. Apply topically mixed with a few drops of carrier oil or aromatically via a diffuser to circulate a deliciously dreamy scent.

Step 5: Spritz your pillow

A few squirts of an aromatic pillow mist could help you de-stress and sleep. Try the Neom Organics Scent to Sleep range to get you in the mood.

Step 6: Listen to music

Listening to music before bed can help you sleep better, stay asleep for longer, and spend less time laying awake.