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Five Simple Steps to Enhance Your Sleep Quality Naturally

3 MIN READ • 31st May 2024

Struggling to get a good night's rest? Writer Sarah Highfield gleans advice from Lily Chong on how to improve our slumber

In our fast-paced world, achieving a restful night’s sleep can seem like a luxury. Yet, the importance of quality shut eye cannot be overstated when it comes to our mental and physical wellbeing. If you find yourself struggling to get a good quality night’s rest, it may be time to reassess your sleep habits. Sleep is not simply a period of bodily shutdown; it is a crucial time for physical repair and function, essential for overall health and vitality. Read on to find out how to enhance your sleep naturally.

During sleep, the brain remains active, carrying out vital biological maintenance tasks to ensure optimal body function and prepare you for the day ahead. Insufficient sleep can have far-reaching effects on productivity, emotional balance, brain and heart health, immune system function, creativity, and energy levels. Worst of all, prolonged periods of poor sleep can lead to significant mental and physical health issues.

In the UK, it’s thought that 60 percent of Britons get no more than six hours of sleep a night, falling short of the recommended seven to eight hours. But you can positively impact your overall health and wellbeing by prioritising quality sleep. Few activities offer as many benefits with minimal effort as ensuring a restful night’s sleep.

Yet, achieving quality ZZZs is easier said than done and most of us could use some tips on how to improve our shut eye. Here Lily Chong, owner of sustainable luxury sleepwear label Ethical Kind with a background in biomedical science, reveals five simple steps to naturally enhance your quality of sleep.

Five Simple Steps to Enhance Your Quality Sleep Naturally

Step 1: Create a Relaxing Bedtime Routine

Establishing a calming bedtime routine can signal to your body that it is time to wind down. Incorporate activities such as reading a book, practising gentle yoga, or enjoying a warm cup of herbal tea to relax your mind and body before bedtime. To enhance sleep quality, avoid using electronic devices like smartphones, tablets, or computers at least one hour before bedtime.

Step 2: Invest in Quality Sleepwear and Bedding

Make sure your bed and pillows are comfortable and supportive. Check if the mattress you have been using for 9-10 years has exceeded its life expectancy. Also, look for a hypoallergenic comforter to protect the exterior of your bedding. Hypoallergenic materials, like organic cotton, peace silk pillowcases, and sheets with a high thread count can help remove allergens from your room and dramatically reduce their negative impact on your sleep.

When it comes to pyjamas and sleepwear, you will want to prioritise organic, natural, breathable fabric that is gentle against your skin.  We spend a third of our lives in our nightwear, and our bodies perform its most crucial recovery and healing processes during sleep, so you do not want any toxic chemicals involved. Wearing beautiful and soft sleepwear can contribute to restful sleep; silk sleepwear not only gives off a sense of luxury, but its thermoregulatory property also keeps you cool when it is warm and warm when it is cool to ensure you sleep comfortably.

Step 3: Create a Restful Sleep Environment

It may sound like common sense, but too much light and background noise can prevent you from falling or staying asleep. Ensure a dark, quiet environment whenever possible. For light and noise sources you cannot control, investing in a sleep eye mask that blocks light and earplugs are excellent sleep accessory. Ensure that your bedroom is at the right temperature – between 16°C and 18°C (60°F to 65°F) is optimum.  A lack of clutter and introducing plants and natural furniture into your bedroom can enhance its visual appeal, improve air quality, and contributes to a more relaxing atmosphere conducive to a peaceful night’s sleep.

Step 4: Practice Mindfulness and Meditation

Incorporating mindfulness and meditation practices into your daily routine can help reduce stress and anxiety, leading to improved sleep quality. Take a few moments each day to focus on your breath and cultivate a sense of calm before bedtime.

Step 5: Maintain a Consistent Sleep Schedule

Maintaining a consistent sleep schedule can regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Aim to go to bed and wake up at the same time each day, even on weekends, to establish a healthy sleep-wake cycle.

By incorporating these strategies into your daily routine, you can enhance your wellbeing and experience the numerous benefits of quality sleep. Remember, investing in your sleep is investing in your health.

Lily Chong is the founder of Ethical Kind, a socially conscious luxury sleepwear brand for night-to-day. It exists to preserve heritage, protect nature, empower communities, and support social change. The ethical nightwear collection is crafted from cruelty-free, luxuriously soft, 100 percent Organic Peace Silk.

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