Your Rest Tool Kit

Your Rest Tool Kit

Our guide to finding balance: tweaking your lifestyle to optimise sleep, rest and recovery. 

Sleep is one of the most important and essential contributors to our health. It affects everything from our nervous system and mental wellbeing, to our metabolism and hormone health. According to the NHS, 1 in 3 of UK adults suffers from poor sleep and, in a survey conducted by mentalhealth.org, nearly half of UK adults said that poor sleep has had a negative affect on their mental health.⁠ ⁠Good sleep is influenced by many factors - hormone health, blood sugar balance and nutrient status, as well as our ability to step out of the sympathetic nervous system (fight or flight) and into the parasympathetic nervous system (rest + digest). Simply put, how well we are able to recovery from daily stress.

In honour of World Sleep Day, we've created our Rest Tool Kit — a collection of our favourite ways to unwind, decompress, and get a great night's sleep. 

1. Turn your WiFi off at night. 

WiFi omits EMF - electromagnetic radiation that is used to communicate with all fo your devices. Too much EMF exposure can be damaging to our health, including sleep quality. Reducing your total body burden of EMF is highly recommend, and whilst it's hard to control in the day, managing your evening exposure will be better for your health and the environment. Sound like a hassle? It's not. You can now buy smart remotes and automated devices that work on a timer to switch your wifi on and off at certain times. We highly recommend! 

2. Yin yoga. 

This  is  one  of  the  most  powerful  forms of  yoga  for sleep and stress. Yin helps depress  chronic  stress  and  activates  the  restorative  parasympathetic  nervous  system. If you have a hard time winding down before bed or suffer from insomnia, even 10 minutes a night can help get you into the best state for sleep. For an easy pre-bedtime wind down, you can follow the Yin for Sleep routines on our IGTV.

3. Supplements.

A best-seller for good reason, Deep Sleep is our nightly essential, especially when we're feeling tired and wired. This formula has a soothing, sedative effect designed to help you switch off and sleep through - without the next day drowsiness. Our formula is made using a potent blend of passionflower, valerian and blue skullcap - botanicals proven to improve sleep quality as well as support anxiety, stress + mood, so you can feel the benefits far beyond your bedtime.

 

 

SHOP DEEP SLEEP

4. Breathwork.

A modality that has gained huge popularity in the last few years, breathwork can have a huge impact on health. Even slight adjustments to the way we breathe can have impressive physical and emotional benefits – from athletic performance to energy, anxiety, IBS and conditions worsened by chronic stress. Stress, physical tension  or  emotional  trauma  can  lead  to  shallow  or  restrictive  breathing  patterns.  Using  a  simple  breathwork  practice can be a powerful tool; it can be transformative for energy, mental clarity, mood and overall wellbeing. You’ll find a 5-minute restorative breath routine on our IGTV. 

5. Detox bath.

Epsom salts are incredibly restorative – they replenish the magnesium levels in the body and can help reduce inflammation and any muscular aches and pains. Best done an hour before bed, we also recommend adding calming essential oils like lavender, chamomile or rose to your bath. Try not to have the bath too hot, but if you do, having a quick cold rinse will do wonders for your sleep. Decreasing your body temperature in night is one of the things that can induce a natural, restful sleep. 

6. Put your phone to bed at 9.   

Most of us already know it, but sometimes you just need to hear it again. Phones before bed are a big no when it comes to sleep hygiene. The blue light emitted from our cell phones can suppress melatonin production and interferes with our circadian rhythm, both essential for our bodies sleep process. In addition, the content consumed will have a knock on effect on our nervous system; reading work emails or consuming stressful news content will keep us wired right when we're trying to calm down. Avoiding screens for at least an hour before bed will help ensure you keep your natural rhythm in check.  

7. Manage your blood sugar. 

Elevated or erratic blood sugar is not only a consequence of poor sleep, it can also cause it, giving us yet another reason to be mindful of how much of the sweet stuff we consume. Fluctuating blood sugar levels - too low and too high - will not only impact cortisol, but they can cause sleep disturbances, poor mood and fatigue. If you're still working on getting your blood sugar back on track, try Metabolic Fix, which helps regulate blood sugar, insulin and energy metabolism. 

 

 SHOP METABOLIC FIX

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