Today we're bombarded with screens, that constant stimulus, not conducive to a great night’s sleep. Add a hectic schedule, career, and family demands, and most of us are averaging six hours of sleep a night. This means you are operating from a place of depletion. Studies show sleep deprivation will negatively affect your memory, mental, and emotional health, and can compromise your immune system. Here are our top tips for a great night’s sleep. By editor Trudi Brewer.
Editor Trudi Brewer
“Invest in quality linen. I love sleeping in bamboo sheets and on a silk pillow slip; it makes a massive difference to how I look when I wake up. Especially as I often toss and turn at night. I have finally found a sleep supplement that works, that combined with a facial oil, infused with chamomile works a treat, getting a great night’s sleep. Finally, to drown out my hubbies snoring my Rain, Rain app is brilliant - I can’t sleep without it now.”
Clinicians Sleep Science, $40. Sunday Riley Luna Sleeping Night Oil, $180. Ecosa Mulberry Silk Pillow Case, $100. Rain Rain App.
Getting quality beauty sleep
Beauty sleep is a real thing according to Ecosa CEO Ringo Chan, and it all starts with how you sleep. New research from the mattress retailer Ecosa, discovered as we age, we tend to move away from sleeping on our back, stomach, and freestyle (a variation in sleep position), to sleep on our sides. "Stomach or side sleepers create constant pressure on the face, which over time, results in deep unwanted sleep lines on the forehead and cheeks." And, who wants that? Chan goes on to say the research suggests that sleeping on your side increases with age, due to loss of flexibility of the spine, and the extra effort required for breathing when sleeping on your back. “Lying on your back and assuming a neutral body position typically results in the least amount of strain on your head, neck, and spine - and facial wrinkles." Good time to invest in a silk pillow slip don’t you think?
Style director Louise Hilsz sleep tips
“I take magnesium about 30 mins before I go to bed, and also switch off my screens. I light a scented candle in my room, sip chamomile and lavender tea - it’s so good - and listen to a podcast instead, right now it’s Fashion No Filter.”
Unplug those screens
One thing that has had a significant impact on my sleep is blue light from your screens. Try and unplug 30 minutes before bed. TV and phones—as well as other devices—emit blue light, which has been shown to keep you stimulated, suppress melatonin production (the sleep hormone), and shorten your sleep cycles. Studies show that when exposed to blue light before bed, it takes longer to get to sleep, and longer to wake up in the morning.
Fashion No Filter podcast. Harney & Sons 'HT TIN' Yellow & Blue Herbal Tea, $22. Karen Walker Runaway candle, $69. Swisse Ultiboost High Strength Magnesium Powder in Berry, $33.
Art director Olivia Wimsett
“I find stretching before bed; helps after sitting all day. I also love Aromatherapy Associates oil. I apply the oil all over my top half, leave it on bare skin for five minutes, and then jump into the shower and wash it off. The scent carries through the entire house - it gives me the best sleep ever! I also use lavender spray over my pillow and sip a cup of bedtime tea. ”
Stretch before bed
Stretching is a signal for your body to wind down - coupled with long deep breaths, it's a great way to relax your muscles and let go of the day's stress. Try the bridge-style pose, put your legs up against the wall and stretch out; this helps reverse rounded shoulders and lengthens the spine, which improves circulation and prevents stiff muscles.
Yogi Tea Organic Bedtime, tea bags, $8. Aromatherapy Associates Deep Relax Bath & Shower Oil, $113. This Works Deep Sleep Pillow Spray, $44. Nike Fundamental Yoga Mat in polar blue, $55.