Tips for Getting a Better Night's Sleep

Jan 20, 2020by Olivia - F&F

Do you often find yourself tossing and turning in bed at night? 

Or feeling sluggish throughout the day? According to the 2019 Philips Global Sleep Survey, six in ten adults experience daytime sleepiness at least twice per week. Poor sleep – especially over a long period of time – can wreak havoc on our hormones, our weight, and our mood!

Adults need roughly 7 to 9 hours of sleep every night, and kids and teens need even more. Research has shown that over the past few decades, the amount that we sleep and the quality of our sleep has declined.

So, how can we ensure that we get the best night’s sleep possible?

Firstly, it’s important to work with your circadian rhythm – not against it. Your circadian rhythm regulates your sleep-wake cycle and repeats itself every 24 hours. To encourage a good rhythm, it’s important to:

  • Expose yourself to bright light throughout the day
  • Decrease bright light / blue light exposure at night

By staying up late scrolling through social media, the blue light from your phone tricks your brain into thinking that it’s still daytime. We know it’s hard – but try to stay away from screens 1 to 2 hours before bed!

Image source: @feelfreshnutrition

Create a relaxing routine and a comfortable space

A key part of falling asleep (and staying asleep) is creating a relaxing evening routine and a comfortable space to sleep in. Here at Flora & Fauna, we stock a wonderful range of bedding accessories, sleep teas, essential oils, and room sprays to help you sleep like a baby!

There’s nothing better than winding down for the evening with a cup of tea – preferably caffeine-free! The Tea Tonic Relaxation Tea Bags can help soothe the mind, body, and soul in preparation for sleep. The tea is certified organic, caffeine-free and infused with delicious lemon and lavender.

Another one of our favourites is the Love Tea Sleep Tea. This delicate, earthy blend of herbs helps to relax the nervous system and improve sleep quality.

Essential oils – like lavender – can really help to create a relaxing space before bed. This Eco. Essential Oil Trio is specifically made to promote relaxation and deep sleep. Lavender, Sleep and Dream Drops each have their own unique scent and can be diffused together or separately.

To spritz your bedroom or your pillowcases before bed, we love the Cedar + Stone Deep Sleep Mist. This spray will create a beautiful peaceful environment with lavender, chamomile and valerian oils.

Before you hop into bed, spray the tops of your feet (yes, your feet!) with the Amazing Oils Magnesium Spray.  Magnesium is a mineral that can calm the nervous system and promote deeper sleep.

Invest in comfy sheets and sleepwear

Ettitude is a brand that is dedicated to giving you the perfect night’s sleep!

Ettitude’s luxuriously soft sheets are made from Organic Bamboo Lyocell (an eco-friendly alternative to silk) and are hypoallergenic, antimicrobial and breathable. The sheets are available in three colours: Grey, Feather White and Earthen Sand, and three sizes: Double, Queen, and King. Ettitude Duvet Covers are also available in the same colours and sizes. The sheets are naturally temperature regulating, so you will have a comfortable sleep come winter or summer.

Comfortable sleepwear is also essential for a good night’s sleep. Ettitude’s Bamboo Sleep Shirts are luxuriously soft, silky and breathable! Available in Feather White and Dove Grey.  Bamboo is great for sensitive skin and is also water-absorbing, so you'll stay cool and dry all night.

Why not also consider an Eye Mask? Perfect for blocking out light at home or while traveling, we have a great selection of bamboo and cotton eye masks and pillows to help you relax.

We hope some of these tips can help you to achieve a deep, peaceful sleep – and hopefully to wake up feeling refreshed and ready to start your day!

What are your best tips for getting a good night’s rest?  Let us know down in the comments below.

Sweet dreams!

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