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Try this routine for sweet dreams

Posted by Liz Earle Beauty Co.

September 16, 2019

3 min read

Anyone else got that ‘back-to-school’ feeling? As summer draws to a close and the days gradually get shorter, it can be tricky to snap out of holiday mode and get back to the daily routine – especially returning to the dreaded 7am alarm. With research showing that the average adult in the UK only gets 6 hours of sleep a night, it seems many of us are relying more on that morning coffee to kickstart the day, rather than waking up rested from a full forty winks. While the amount of sleep needed varies from person to person, the recommended daily amount for an adult is 7-9 hours, which is essential for supporting both your physical and mental wellbeing. While it can sometimes seem impossible to switch off at night, a regular calming routine can help you get better beauty sleep – and save you from the ritual of counting sheep. Read on for our top evening routine tips.

7pm: Dinner Time

7pm: Dinner Time

If you think the prep only begins at bedtime – think again! What we eat and when can affect our sleep, so start the wind down routine early for your best shot at a restful night. Late eating and digestion can disrupt sleep, so try making meal times a little earlier, avoiding curries and meats high in fat. More sleep-friendly foods include chicken, turkey and cherries (yes, really!) as they’re high in the amino acid tryptophan, which is known for helping boost sleep-inducing melatonin. Finish your meal with a calming herbal tea of your choice and take a breath...

9pm: Relaxation Time

9pm: Relaxation Time

The washing up is done. The kids are in bed. It’s time to take an hour for you. A relaxing routine in the lead up to bedtime is the perfect way to let go of the stresses of the day, so why not indulge in a mindful skincare ritual to wind down? Research has shown that the scent of lavender can help reduce stress, and therefore aid sleep, so for a soothingly-scented twist on your nightly cleanse, try Cleanse & Polish™ Rose & Lavender, followed by a gentle facial massage with Superskin™ Concentrate for Night. Skin benefits aside, the scent of chamomile, lavender and neroli soothe a busy mind and promote restful sleep.

85% saw a visible improvement in the tone and texture of their skin.*

Wake Up Restored

Give your skin an extra boost of TLC by ending your routine with CICA Restore Skin Paste. Enriched with potent botanical extracts including restorative Centella asiatica (CICA), hydrating resurrection plant, plus soothing, comforting and moisturising wild plum and bilberry seed oils, this mask-treatment hybrid provides 48-hours of intense moisturisation. A gentle, yet powerful blend, CICA Restore Skin Paste works alongside the body’s natural night time rejuvenation process, to boost skin’s moisture barrier for a visibly restored complexion.

Twice a week, instead of your Superskin™ Concentrate for Night, apply a thin layer of CICA Restore Skin Paste before bed, after you’ve cleansed and toned – then simply wash it off with your morning cleanse when you wake.

*From a user trial of 100 participants after 4 weeks use.

10pm: No Tech Time

10pm: No Tech Time

Time to switch off! It’s well known that the blue light from our devices can disrupt our REM (Rapid Eye Movement) stage of sleep, while constant notifications keep the mind a-buzz and awake, so try to avoid scrolling in the lead up to bedtime. Plug in your phone in another room and set some screen time limits in your settings – and this goes for all your digital devices! While it’s tempting to get gently Netflix-ed to sleep, this is more likely to keep you switched on rather than helping you drift off.

10:30pm: Room Prep Time

10:30pm: Room Prep Time

Take a look around your bedroom – is it a calming environment? If so, brilliant! You’re all ready for bed. However, if it’s not quite the zen palace you’d like, then there are a few things you can do to optimise your space. Experts recommend keeping the bedroom a cool, but comfortable 16-18°C and completely dark during sleeping hours, so consider investing in some black out blinds or an eye mask if you have any light leaking in. Keeping your space clutter-free (our reusable gift boxes are great for that) and dedicated to the pursuit of snoozing are also ways to create a calming atmosphere.

11pm

Sweet Dreams! Zzz...

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