HOW TO SLEEP BETTER.
Life moves so fast sometimes. It can feel like switching off and making sure we get a good night’s sleep is an indulgence, when the truth is that rest and moments of stillness are massively important to our health and wellbeing. In recent years I’ve faced breast cancer treatment and a medical menopause, which has changed the way I think about rest. Prior to that I’d always had an active mind, which meant drifting off never came easily. (Sometimes a thought would spring to mind almost as soon as my head touched the pillow, and that would be me — my brain would tick away until the early hours) But now that I have medication side effects to contend with too, sleep has become even more of a challenge. This has led me to change the way I both respect and understand night routines. They help me consciously cultivate my elusive Z's.
Below you’ll find a selection of rituals that have helped me sleep much better, and I believe they’ll help you sleep better and feel more relaxed at night too. They include a special Yoga Nidra session from respected practitioner Alex Zalewska. Her recording is designed to invite you into a very still and clear space that’s less focused on perfection, more on what resonates with you personally. Because that, ultimately, is how we all get a good night’s sleep.
A GUIDE TO RELAXING IN THE EVENING
Consistent Sleep Routine
Finding a regular rhythm with your sleep schedule can be transformative. Going to bed and waking up at the same time will fine-tune your internal clock and help you naturally keep to a routine. You’ll drift off easier and feel fresher upon waking because your body has developed its own cycle. For an added boost, open the curtains or, better yet, step out into the morning sunlight as soon as you can. This kickstarts your circadian rhythms, your body’s natural timekeeper.
Magnesium Bath Soaks
Everyone knows that taking a bath is one of the most comforting ways to relax and unwind. But have you ever tried adding magnesium flakes to the water? These bath salts are especially good for alleviating muscle aches, stress and tension. Combine these with one of our relaxing essential oil blends such as Selene or Still. Steeping yourself in a magnesium bath 1-2 hours before sleep will adjust your body's natural temperature, telling your brain that sleep is near and it’s time to unwind, fostering a deeper, more rejuvenating rest. Magnesium supplements are also available as sleep aid tablets. The mineral is said to regulate our melatonin, a hormone the body produces when it's dark, helping us fall asleep.
Dimming the Lights
As evening falls, so should the intensity of ambience at home. Research suggests that dimming the lights is a great way to encourage our brains to release melatonin and cue that all important sleep cycle. In the hours leading up to bedtime, I like to switch on my Cedar Aroma Lamp as I read a book. Diffusing my bedroom with the relaxing scent of Selene is part of a ritual that helps me say to myself "Today is done."
Digital Detox: Embrace the Screen-Free Challenge
This isn’t a new idea, but seriously, turning off those screens way before bed can make a big, big difference to our rest. Avoiding the blue light, the whir of information, content and, let’s face it, distressing news, will give your brain time to rest rather than giving it more things to process. Resisting the temptation to stay connected and mindlessly scroll or stay up late watching another episode of something is a struggle for me, I admit it, so I’ve taken to using the Freedom app. It keeps my digital habits in check as I ease into the evening, creating a restful space that invites sleep rather than new thoughts.
Natural Bedding and a Clutter-Free Space
Sometimes the key to a good night’s rest can be as simple as what you're actually sleeping in. Using natural bedding materials such as organic cotton, linen or bamboo can keep you cooler because they’re better ventilated than synthetic blankets. This can make for a more comfortable night’s rest, especially for anyone experiencing the hot flushes of menopause. Also, don't underestimate the power of a tidy space! A clean and decluttered bedroom doesn't just look better: it can help you feel better.
Aromatherapy: Scent Your Way to Better Sleep
Aromatherapy goes way beyond creating a fragrant atmosphere at home. For thousands of years people have been using scents and aromas to alter the way they feel, whether that’s renewing focus, a sense of refreshment or helping them to chill. Lavender is particularly good for improving your sleep quality. It’s the primary ingredient in Cedar’s essential oils blend ‘Selene’. Taking its name from the Greek moon goddess herself, Selene is ideal for a pre-bedtime bath or use in a diffuser, lulling your senses into peace and tranquillity.
Bedtime Relaxation Techniques: Breathing into Stillness
Integrating a relaxation ritual into your night routine is another great way to empower sleep. Here is a super easy breathing technique for you to try either in bed or before you get under the covers. It’s called ‘The 4-7-8 method.’
- Draw a quiet breath in for a count of four.
- Hold that breathe in gently for a count of seven.
- Let the breath out slowly to the count of eight.
- Repeat until you fall asleep.
Free Yoga Nidra Session
Finally, I’m really excited to share this exclusive Yoga Nidra practice from Manchester teacher Alex Zalewska. This guided meditation is a foray into deep relaxation, where the gentle cadence of Alex’s voice will help ease your transition from wakefulness to sleep. It's a perfect prelude to an undisrupted night's rest, especially when the day has felt like a whirlwind and you need to anchor yourself in stillness.
How to Get a Good Night’s Sleep — Conclusion
A good night’s sleep is about crafting a night routine that’s right for you, one that gently nudges you towards sleep rather than forcing you towards it or making simple preparation feel like a chore. From regular sleep patterns to reducing screen time, small changes really do make all the difference. As you weave these practices into your daily routine, remember that your chief goal should be comfort and calm on your terms. So, try to make sure you work your method around your particular lifestyle and living space. That way you’ll more easily find a path to a lifetime of restful nights.