Good sleep is essential for both your physical and mental health. It’s hard to focus or enjoy anything when you’re sleep-deprived. Crafting a soothing nighttime routine can really help you to get a good night’s sleep. Unwinding before bed is an important self-care practice that you shouldn’t overlook. Here are my ten top tips on how to get better beauty sleep. 

1. Limit Your Screen Time 

It’s not realistic to cut out screen time altogether. We live in the Digital Age and most of us spend a good part of the day sitting at a computer for work. However, I really do recommend stepping away from the screen at least an hour before bed. That means your phone, too! You’re not going to miss out on anything, so set your alarms, put your phone on “do not disturb” mode and give your eyes a break before bed.

It’s worth considering wearing blue light glasses during the day, too. It’s the blue light from screens that makes us feel so awake, so these special glasses can help to restore your circadian rhythm. Plus, there are some stylish choices available for an office-chic look. Quay Australia are one of my favorite brands.

2. Reduce Alcohol Intake

Alcohol disrupts your sleep cycle, so drinking less improves the quality of your sleep. If you do fancy a cocktail or a glass of wine, try to drink it at least three hours before bed so that it’s out of your system by the time you’re ready to drift off.  

3. Aromatherapy 

Aromatherapy is a holistic healing treatment that uses smell to promote overall wellbeing. It has been used for thousands upon thousands of years across different cultures and one of its primary uses is to ease insomnia. It’s definitely worth a try if you’re struggling to drift off at night. 

Personally, I’m a big fan of pillow spray. Every night, I spritz my bedding with this gorgeous lavender and chamomile scent from Votary. Lavender is proven to slow the heartbeat and relax muscles, so it’s one of the best scents for better beauty sleep. Chamomile, meanwhile, is actually a mild sedative and there’s plenty of evidence to suggest it helps to induce sleep. 

Essential oils are also a big part of aromatherapy. Each night, try placing a few drops of a calming essential oil on your wrist, neck and chest before you sleep. I like this night time oil from Neal’s Yard, which contains lavender, rose and bergamot to send you to sleep. 

If that’s not your style, try burning a candle in your bedroom in the evening. Neom’s Perfect Night’s Sleep candle contains lavender, sweet basil and jasmine for a dreamy, spa-like scent that promotes a restful night. 

The best thing about aromatherapy is that it grows more powerful over time. After a while, you’ll automatically begin to associate your chosen scent with bedtime and smelling it will make you instantly sleepy. It’s a little Pavlovian, sure, but it works. 

4. Practice Good Sleep Hygiene 

Sleep hygiene doesn’t mean going to bed clean – although of course, you should do that too. Sleep hygiene is about separating your day and nighttime routines so that your brain doesn’t get confused. One of the best examples of this is separating your sleep space and work space, which means no working in bed! Of course, you probably know this and have already set up your home office, but it doesn’t end there. 

During the pandemic, most of us have been spending a lot more time at home and our night time clothes have become our day time clothes… and vice versa. It’s so important to separate the two so that your brain knows when it’s time to work, and when it’s time to drift off. This is helpful for productivity during the day, as well as getting better beauty sleep at night. 

Of course, you want to be comfy whilst working from home, so I recommend investing in some nice loungewear pieces that are as soft and comfy as pyjamas, but designated for daytime. 

5. Take Valerian Root

Valerian root is a natural plant extract that can help you relax and sleep better – in fact, it’s often referred to as “nature’s valium.” However, it’s much more subtle than its chemical counterpart. It functions as a very mild sedative and has been used since ancient times to soothe anxiety. It’s unlikely to knock you out, but it may help you to enjoy better beauty sleep.

6. Listen to ASMR

ASMR – or Autonomous Sensory Meridian Response – is a pleasant tingling sensation caused by certain sounds, such as whispering, foil crunching or gentle microphone brushing. Fans of ASMR often report that it makes them feel relaxed, sleepy and even mildly euphoric. There are millions of YouTube videos designed to trigger this tingling response, so stick one on next time you’re struggling to sleep. 

For more on ASMR, check out this article. 

7. Keep Your Bedroom Cool 

Have you ever found you can’t sleep when you’re too hot? Your body needs to cool down slightly in order for you to drift off, so it’s really important that your bedroom is nice and cool at bedtime (but not too cold, of course.) Make sure your A/C is set at the right temperature or open your windows and turn on a fan. If you live in a colder climate, don’t blast your radiator right before bed.

8. Exercise (During the Day) 

Exercise tires you out, making it much easier to sleep at night. Plus, regular physical activity is proven to reduce stress and anxiety, allowing you to relax and wind down more effectively. Just don’t do it too close to bed time, or the adrenaline might keep you awake for a while. 

9. Read

I find reading before bed always makes my eyelids feel heavy. Make sure that your bedroom isn’t too bright, but that you’ve got enough light so that you don’t strain your eyes. Don’t try to read business books or anything that reminds you of work. Bedtime is the perfect time to crack open that guilty pleasure and switch off. 

10. Get Into a Routine 

Choose some of the above tips that sound good to you, take a pen or paper and plan out a nighttime routine. It’s so important to get into a routine because this lets your brain and body know that bedtime is approaching, and you’ll start to relax and feel sleepy without even realising it. 

Now that you’re all caught up on better beauty sleep, check out this article on caring for your mental health during the pandemic.