Are you having a hard time falling asleep at night? If you answered yes, you're not the only one...
There’s a growing number of people who are experiencing insomnia. We've all received that text from a friend, "Can't sleep. are you up?". Insomnia is no joke and can lead to sleep debt. What's that? I'm glad you asked.
Sleep debt is the accumulated amount of sleep loss from insufficient sleep, regardless of cause. (source)
The average adult should get about 7-9 hours of sleep, but according to Healthline, 73 percent of adults don't get enough sleep regularly. Crazy, right?! We are #team8hoursofsleep at Sensual Candle Co. We don't believe in missing out on any beauty sleep, so we've put together a list of ways to wind down for a good night's sleep.
5 Ways to Wind Down for a Good Night's Sleep.
Put Your Phone Down
I'm sure you just rolled your eyes, but it's the truth. We have a lot of muscle memory with our phones. Have you ever been scrolling on Instagram and looked up to see a whooole hour has gone by? It's like the phone puts you in trance. Studies have shown LED screens blue lights actually halts the production of melatonin. Melatonin is the hormone that lets the brain know it's time for bed. Basically, looking at your phone at night can cause insomnia so it's probably a good idea to stop using any tech before bed.
Create a Bedtime Routine
Do you have a bedtime routine? Try getting into the habit of following a bedtime routine every night 30 minutes to an hour before bed. You may wash your face, change into your favorite PJs, read a book, light a candle, etc. This routine should be sans technology. So no phone, iPad, laptop, etc. This will give you the opportunity to wind down and your body will begin to identify the habit which will help you fall asleep faster in the future.
Create a Super Comfy Space
The best way to get good sleep is to create a space that encourages good sleep. We suggest to dim the lights or turn them off completely. You can always light a candle for light if your fixtures aren't dimmable. Next, make sure your bed is just the way you like it. If you like a bunch of pillows, make sure you have a lot of pillows on your bed. The goal is to make your sleeping space so comfortable that you feel nothing but relaxed in the space.
Take a Bath
If you know our story, you know a bath is how Sensual Candle Co. began. Baths are the truth! It’s something about submerging yourself into warm water that can completely put you at peace. Baths are kinda perfect before bed. Try adding essential oils and epsom salt to the bath. Also, light our Shai candle to elevate the sensual experience of your bath. The lavender and jasmine will add to the calming vibe. Then completely zone out. Try to be present and really enjoy the moment.
Listen to Soothing Music
This, besides a bath, has to be our favorite tip! Search your streaming service for sleep music, rain sounds or beach waves. Play it aloud through a wireless speaker or through your phone’s speaker. Make sure to choose a long playlist and put it on repeat so that it continues to play through the night. It’s amazing! Listening to crashing waves is our favorite because it transports us to the Caribbean and creates an instant calming ambiance. Here's an 8-hour sleep playlist for insomnia to try.
Next time you are having difficulty falling asleep, try one or a few of these tips to get to sleep quickly. Are you able to fall asleep with no problem? Tell us your good night's sleep tips in the comments. We would love to hear them!