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How to Set Yourself up for a Good Night's Sleep

By BePure

Parents will religiously follow bedtime rituals to get their babies to sleep well.

It might take about half an hour, and it will look something like this. They start with a bath, a clean nappy, applying lotion, then popping them into comfy PJs, feeding them, dimming the lights, putting on some gentle background music to support their relaxation, or singing or reading a story, and snuggling until they start to get drowsy.

A nourishing pre-sleep routine is key to baby having a settled restorative sleep.

The benefits of a bedtime routine shouldn't just be reserved for little ones, adults need these beauty sleep benefits too!

We sleep best when our bodies and minds are relaxed; when our parasympathetic nervous system is activated—we’re in rest and digest mode—and that’s exactly what a bedtime routine aims to do.

We asked three members of the BePure team who are especially passionate about their nightly ritual to encourage quality, restorative sleep.



Ben, Founder & Clinical Director

Fortunately for me, I'm one of the lucky people that invariably don't have any trouble falling asleep.

However, one time when I do struggle to get to sleep is after evening seminars; the adrenaline rush of being on stage, talking to hundreds of people means my cortisol is elevated, overriding my melatonin, leaving me wide awake in a hotel room often past midnight.

So, when I’m on tour, I work very hard on bringing my nervous system back down after events to allow myself to rest and recover as effectively as possible. 

These strategies help me wind down as quickly as possible and keep me rested and ready for the next day which typically involves meetings, travel, and another event.

Below are some of the things I do to help with this:


  • Herbal Chamomile Tea
    First of all, I sit quietly with some herbal chamomile tea—I like Artemis or Pukka—chamomile is a natural relaxant, that’s why we put it in BePure Deep Sleep. Sitting quietly and drinking the tea helps bring my nervous system down.
  • BePure Magnesium Restore
    I take BePure Magnesium Restore an hour or two before going to bed to help my muscles relax and improve my sleep quality.
  • Make the room as dark as possible
    Close curtains to block all the streetlight and stay away from blue light from my phone or computer. This also ensures that I’m not checking emails or notifications which can rev the nervous system back up again. I also go around and cover random lights (like those from microwaves or the TV) with towels. The darker the room, the better I sleep.
  • Take a relaxing bath or shower
    If my hotel room has a bath, I’ll take a bath with epsom salts and lavender essential oil. The extra magnesium from the epsom salts helps and lavender is a calming essential oil.
  • Meditation if needed
    Depending on how revved up I am, I might need a guided meditation to really quieten my mind. I usually do this in 'legs up the wall position'—a simple position that allows your legs to be above your heart and allows your nervous system to down-regulate.

 

Sarah, BePure Holistic Health Consultant

The day after a night with either bad sleep, or not enough sleep is always a rough one! So I like to prioritise getting a good night’s sleep to support my mind, mood, and energy levels for the following day. My routine starts when I arrive home from work. It's about gradually settling my mind and body, so that when my head hits the pillow each night, I am ready to sleep!

  • Dinner, chat and card games with my flatmates
    At home, we take turns cooking dinner and eat together as often as we can. This time socialising is a really important part of my daily routine as it helps me let go of the busyness of the day. We often play a game after dinner, too.
  • BePure Magnesium Restore
    I take 2-3 BePure Magnesium Restore capsules an about an hour before going to bed.
  • Warm shower
    Having a warm shower or bath supports the process of regulating the ideal body temperature for sleep. The element of ‘washing off the day’ before bed also comes into play. So this part of the process supports the relaxation of both my body and mind.
  • Prepare my room to support settling the nervous system
    This includes shutting the curtains to block out the street lights, dimming the lights ideally only having the salt lamp and some candles on. I’ll burn some incense as that helps me relax too.
  • Phone on airplane mode
    I don’t have any transmitting devices in my room while I’m asleep. It also means I’m not being kept awake by notifications.
  • Reading
    I always have a book on the go, and I’ll read for fifteen minutes or so, before lights out by 10:00PM.


Lauren, BePure Marketing Manager

Since reading the book 'Why We Sleep' by Matthew Walker, my partner and I have started taking our sleep and pre-sleep routines very seriously. We even had four weeks of Sleep Bootcamp!

Our routine starts at about 6:00PM, which is when we aim to stop having any liquids. I'm the cook in our house, we typically have dinner around 6:30PM.

After eating dinner together, he's on cleanup. Then we'll usually settle onto the couch to watch a documentary or whatever series we're currently into. At 9:00PM we each have a quick hot shower, and then it's to bed with our books until lights out at half nine.

Very occasionally we might stay up slightly later, but we mostly aim to stick to this bedtime so that we get a good 8-9 hours sleep!

  • Little to no liquids after 6:00PM
    Aim to reduce liquids after 6:00PM to stop the bathroom trips in the middle of the night. This also supports digestion of dinner by not diluting our stomach acid.
  • Eat dinner early
    By having a relatively early dinner, it ensures sleep time is used for restorative and regenerative processes which can only happen while asleep, rather than that precious time being used for digestion.
  • BePure Magnesium Restore
    We each take two BePure Magnesium Restore capsules at around 8:00PM which supports the relaxation of our minds and bodies ready for sleep.
  • Hot Shower
    Taking a hot shower before bed which helps give us a rise in sleepy time hormone melatonin.
  • Light off at 9:30PM
    Lights off at 9:30PM to ensure we fit in our 8 - 9 hours shut eye before we wake feeling refreshed early the next morning.

When it comes to creating your own bedtime routine, start small and build. Aim to add in one sleep-supporting habit to get you into 'rest and digest' mode. Remember, done is better than perfect!

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns it is important to discuss these with a BePure Holistic Health Consultant or relevant health professional.

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