After a busy and stressful day, it can be difficult to settle into restorative sleep. Up to 40 percent of the world's population gets insufficient sleep and the trend is increasing. Using simple techniques like a relaxing bedtime routine and healthy daytime habits, you can improve your sleep, so you wake up refreshed each day.

Harnessing the power of plants

Bringing a sense of balance

The restorative qualities of plants like lavender, bergamot, mandarin, sweet orange, and geranium sooth and relax the body and mind. The benefits of these ingredients on our emotions are unlocked through Aromachology - the study of scents' influence on mood and behaviour. 

Harnessing the power of plants

10 daily tips for a good night's sleep

Promote calm and well-being throughout your day

1. Go to sleep and wake up at the same time every day. 

2. Do regular, balanced exercise during the day like yoga or swimming.

3. Meditate for 10 minutes during the day or before bed to settle your mind.

4. At the end of the day, take a hot shower or bath to relax your muscles and let go of stress.

5. Eat light, non-spicy food for dinner.

6. Keep a diary to leave the cares of the day on the page.

7. Give yourself a gentle hand, foot or neck massage to release built up tension.

8. Read well-loved passages from your favourite novels or poetry before sleep to put your mind at ease.

9. Spritz your pillow with a mist of essential oils which induce relaxation.

10. Create a before-bed routine such as a breathing exercises, listening to soothing music or taking a minute to reflect on what you are grateful for. Your body will come to recognise this as the signal for sleep. 

10 daily tips for a good night's sleep

Make your bedroom a restful environment

Your bedroom is the last environment you see before shutting your eyes for sleep. The decoration, artwork and furniture in your room should bring a sense of wholeness and peace that help carry you into slumber. Keep your bedroom a space dedicated to sleep, and remove unneeded furniture and clutter.

Choose bedding and decor in soft shades of yellow, peach, green or blue and mix with neutral colours to induce a feeling of peace and warmth. Ensure your bedding is comfortable and inviting and makes you want to slip under the covers.

For a peaceful night’s sleep, eliminate light and noise (no electronics or TVs) and keep the temperature cool, between 18 and 22 degrees Celsius. Keep a sachet of dried lavender on your night table to help you feel settled and grounded as you close your eyes. 

Make your bedroom a restful environment

Relaxing Aromachologie bedtime ritual

The secrets to a perfect nightly routine, from the South of France

Use calming essential oils from Provence to bring closure to your day and signal to your mind and body that it’s time for bed. Over 96% of women found these three Aromachologie products to have a soothing effect that was conducive to sleep when used together:

Relaxing Pillow Mist: Spritz this mist made of essential oils from lavender, bergamot, mandarin and sweet orange on your pillow to calm your senses. 

Relaxing Message Oil: Take care of your body thanks to sweet almond oil from Provence.

Relaxing Perfumed Sachets: Place perfumed sachets of dried lavender, bergamot, mandarin, sweet orange and geranium on your night table to carry your thoughts towards sleep.

Relaxing Aromachologie bedtime ritual

Sleeping beauty

Sleep is a natural beauty enhancer. A good night’s sleep reduces the stress hormone cortisol (which is responsible for thinning skin) while increasing melatonin (which acts like an antioxidant against fine lines and spots). During slumber, collagen-producing cells regenerate to increase skin’s elasticity and tightness. To further enhance the beauty benefits of sleep, apply rich moisturisers and creams at night to wake up with soft well-hydrated skin and hair.  

Immortelle Precious Night Cream: Apply to the face before bed to revitalize the complexion and leave skin feeling smooth the next morning. 

Shea Butter Hand Cream and Shea Butter Foot Cream: Apply nourishing Shea Butter cream to protect and moisturise hands and feet without leaving any oily traces. 

Aromachologie Repairing Oil: Leave a few drops of this sweet oil overnight on dry and damaged hair tips to transform your hair, making it stronger and shiny.

Sleeping beauty
Breathing exercise

Breathing exercise

Try this deep-breathing exercise to release tension and quiet your mind before bed. 

1. Find a comfortable position in bed and lie flat on your back. 

2. Bring attention to your right leg and then release its weight fully into the bed. Bring attention to your left leg, and then release its weight fully into the bed. Continue with your arms, your chest and your head until you have fully released any tension into the bed.

3. Take a deep breath into your lower belly until your abdomen is fully expanded. Hold for several seconds. 

4. Release your breath, emptying your lungs slowly until you have emptied them fully of air.

5. Continue, keeping breaths long and rhythmical. 

6. Focus your attention on where you feel your breath in your body. 

7. Continue until you fall asleep. 

Enjoy a foot massage

Enjoy a foot massage

Feet are the perfect area to unwind the whole body

Give yourself a foot massage to release tension and relax.

1. Soak your feet in a tub of warm water and essential oils. 

2. Pat your feet dry and rub oil into them.  

3. Use your fingers and thumbs to massage from your ankles down to your toes and the bottom of your feet. Massage your toes and pull lightly on each one. 

Tips for when you can't sleep

Tips for when you can't sleep

Try these techniques to avoid tossing and turning

1. Don't let your brain obsess over not being able to get to sleep, this will only reinforce the problem. Instead, try meditation and keep your mind on each inhale and exhale. As thoughts come up, simply notice that your mind has wandered from your breath, label that as “thinking,” and then without judgement or reproach return your focus to your breath. 

2. If you still can't fall asleep, get up. You want your bed to be associated with sleep, not restlessness. Curl up on the coach and do something relaxing like listening to soothing music or drinking non-caffeinated tea. Once you feel sleepy, head back to bed.

3. Make sure your feet aren’t cold. Putting a pair of comfortable socks over cold feet increases blood flow to your extremities and makes it easier to fall asleep. 

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