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The Sleep Routine
In today’s fast-paced world, achieving restful sleep can often feel like an elusive dream.
At Niosleep, we know the power of a well-structured sleep routine to promote deep, restorative rest. Our unique sleep routine is backed by science and is designed to ease the transition from a busy day to a night of rejuvenation, allowing your mind and body to unwind, prepare for, and achieve a tranquil sleep. With our organic products and proven techniques, we invite you to embark on a restorative journey of relaxation.
1. Preparation
Begin your evening with a warm bath to promote relaxation and improve sleep. It helps lower stress hormones and activates your body’s cooling system, which is essential for restorative rest. Add approximately 40g of our Niosleep Botanical Bath Salts to a warm bath (around 40°C) just before you get in. This ensures you maximise the essential oils’ benefits. Immerse yourself and allow the soothing scents to envelop you. As you soak, take deep, mindful breaths and consciously release the day’s stresses. For added tranquillity, play soothing music (just avoid sleep meditations while in the bath).
Sleep Tips: Whilst the warm bath is the immediate preparation for sleep, there are a couple of equally important things you can do which start much earlier in the day. Firstly, no coffee after 1pm. Coffee has a long half life so takes a long time to leave the body, so for the most effective rest, don't consume after 1pm. Secondly, exercise! Exercising releases a cascade of hormones and other positive physiological changes and consistently leads to better sleep.
2. Anchoring
After your bath, anchor relaxation into your evening routine by gently applying our Niosleep Roller Remedy to your wrists, neck, or any pulse points you desire. Hold your wrists to your nose and take several slow, deep breaths. This ritual conditions your mind for relaxation, signalling to your nervous system it’s time to unwind.
Sleep Tips: The neurological anchoring process is all about anchoring your body's production of melatonin, the sleep hormone, so we don't want anything to disrupt that. Consistency is key, start your bedtime routine at a similar time each night, and do not use electronic devices (other than for step 3!) in the 30-60 minutes before bed, this is because the blue light emitted by them interferes with the body's natural melatonin production. For the same reason, bedroom lighting should always be warm, low and cozy.
3. Meditation
As you prepare for bed, shake the Niosleep Pillow Spray thoroughly, and spray 2-3 pumps of into the air around your pillow. Do not spray directly onto your pillow. Slip into comfy nightwear and select a sleep meditation from our library. Close your eyes, breathe deeply, and let the gentle guidance of the meditation lead you into sleep.
Sleep Tips: As your melatonin levels increase and your heart rates starts to drop following steps 1 and 2 of the Niosleep Routine, it is a good idea to precede the meditation with a few pages of a book, nothing educational, just a few pages of something encouraging your brain to switch off from the day. Oh, and remember, a comfortable bed also helps - so make sure your mattress is just right for you!
Consistency is key to transforming your sleep quality.
By following the Niosleep Sleep Routine nightly, you set up a reliable system of anchors for your mind and body, signalling that it’s time to wind down and prepare for rest. Take the next step towards truly restorative sleep with our Niosleep Sleep Box.
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