How to complete a total sleep cleanse in 10 steps

To all the tossers and turners out there – this one's for you. Despite what your parents may have told you when you were younger, no amount of sheep counting is going to undo poor sleeping habits.
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We spend so much time (and money) prioritising our health, yet the importance of catching the correct amount of zzz's is often overlooked. So as we celebrate Sleep Awareness Week (August 3-9, 2020), step aside sugar fasts and new gym memberships as we introduce: the sleep cleanse.
1. Reserve your bedroom only for sleep
Since our homes have recently become our offices, gyms, favourite cafes and movie cinemas all in one, this might seem impossible.
BUT - if you can, reserve your bedroom for sleep (and romance) only. This will help to train your mind and body into associating your room with sleep only and minimise other potential distractions and negative ties. i.e. if your bedroom doubles as an office, you will correlate your bedroom with work, so it would be no surprise for work anxieties to arise just as you are wanting to switch off.
2. Minimise screen time
No screens at least 60 minutes before bedtime. None!
The blue light from your devices can slow down the rate your body produces melatonin, as when there is light, your body doesn't produce as much.
If avoiding any unwanted light in the bedroom is easier said than done, enlist the help of a sleeping mask.
bh recommends: Manicare Sleeping Mask
3. Keep a consistent bed and wake up time
This even applies to the weekends, where possible, ideally sticking to eight hours a night.
4. Follow a wind down routine
Whether this entails a cup of herbal tea, reading one chapter of your book, taking a sleep supplement or applying a sleep inducing oil to your pulse points – a bed time routine will promote the release of your natural sleep hormone melatonin.
bh recommends: Buckley & Phillips Aromatics Pulse Point Roller - Sleep Soundly, EpZen Sleep Body Spray, Abeeco Power Sleep Formula, Naturopathica Collagenix Beauty Sleep
5. Keep your sheets clean
Nothing is more inviting than crisp, clean bedsheets.
Ensure you're washing yours frequently so you as fresh as possible as you get into bed.
6. Make your bed – every single morning
As night time rolls back around, the act of peeling back your covers as you get into bed helps to trigger your body into realizing it's sleep time.
7. If you can't sleep, get up
If you're finding yourself waking up in the middle of the night, or early hours of the morning, get out of bed. Yes really - head into another room where you can either sit under a soft light and read your book until you feel tired again, or even make yourself a cup of herbal tea.
8. Make sure your room is tidy
In particular, make sure there is nothing on your bed but the sheets, blankets and pillows you will use to sleep.
A cluttered environment will encourage a cluttered mind, keep it tidy.
9. Use aromatherapy in the bedroom
Certain scents such as lavender are known to promote sleep. By creating a relaxing and calm atmosphere through essential oils, your brain will pick this up as a cue that it is time to go to sleep.
Keep this particular scent specifically for your bedroom to form a strong association.
bh recommends: In Essence Sleep Essential Oil Blend, Oil Garden Sleep Assist, endota spa Calm Essential Oil
10. Take a warm bath before bed
Or if you don't have a bath, a shower will do just fine. This simple sleep remedy helps to relax and induce a better night's sleep.
Take this to another level and apply a body moisturiser such as the LUSH Sleepy Body Lotion once you get out and dry off. The calming lavender flower will help you drift off.
bh recommends: Dr Teal’s Foaming Bath – Soothe & Sleep With Lavender
Main image credit: @bed.threads
Do you have trouble sleeping? If so, what are your best tips to beating it?
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33 Member Comments
I need all the help I can get when it comes to sleeping! Sometimes I get really desperate and take sleeping pills, but I try not to. One thing I have found that does help relax me is from Mecca, This Works Deep Sleep Breathe In Roller Ball ($37). It’s a blend of essential oils that they claim calm and relax you. I think they do. It smells gorgeous, not too overpowering, and it’s got great reviews. I got the This Works Deep Sleep Pillow Spray with my last Mecca Beauty Loop Box. I gave it to Mum and she’s really loving it.
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Good tips there, I definitely need some to cope with the menopause sleep interruptions!
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I never have baths - I think I'll have one tonight to help me wind down. Great idea!!
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I'm guilty on using screens right before bed and have bags under my eyes. I really need to change that! i love my lavender oil I flick around my room before bed and my silk eye mask..
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I get up and go to another room; seems to work
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So important to get good rest.
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i have to sleep in a pitch black room with a mist diffuser to help myself fall asleep and the best feeling is having a hot shower before bed it soothes you and makes you fall asleep in an instance
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I can't sleep without my sleeping mask! I agree with keeping your bedroom clutter free and clean too. Its so satisfying to sleep in a freshly cleaned and decluttered room, especially since you've worked damn hard to achieve it!
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Thanks for these ideas. I do have trouble sleeping and COVID restrictions havent helped
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Will try some of these tips next time I can't sleep.
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Great tips. I've found keeping my room tidy really does help.
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Good tip. My bedroom could do with a tidy up.
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I really need to try something with my sleep, I've been finding it difficult to get a good nights sleep for a long time now
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Great tips here thanks BH X
I go through periods of fabulous restorative sleep and periods of tossing, turning agony - for me it all depends on whats going on in my life.
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Generally I don't have trouble falling asleep. The only thing stopping me from drifting off right away is hubby's snoring but I still manage to get around 9 hours sleep each night.
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Im an awesome sleeper....I get an A+ :D
I go to bed about the same time each night and have the same pre-bed routine. I fall asleep within a minute of getting into bed.
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Same here Meedee. Rarely have trouble getting to sleep.
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Im always a little stunned at people that constantly have issues getting to sleep. As long as things are quiet in the street then im totally fine.
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I find it hard to go to bed at the same time every night.
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Oh I am trying these tips
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Nothing better than a good nights sleep
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My sleep hasn't been good for awhile now. I can't sleep for more than 6 hours and I always wake up so tired
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Some great Tips for getting a good night's sleep, most nights I sleep quite well but there is always an odd night that I suffer from insomnia.
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Since covid, hubby has been at home online for work and the glow from his work computer systems at night comes into the bedroom. So my silk eyemask is a Godsend! I could shut the door but sometimes it's just not practical to do that.
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