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How to achieve deep, restorative sleep

How to achieve deep, restorative sleep

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Just getting enough sleep is often part of the problem, busy routines and our many commitments keep us up and make turning off from the day difficult. Finding ways to relax and unwind is part of setting up healthy sleep hygiene habits, these help us stay asleep and sleep well.

Including sleep supporting ingredients such as Passionflower, Skullcap, Ashwagandha and Kava, can help achieve a deep restorative sleep. The herb Ashwagandha is renowned for its adaptogen action, helping us adapt to stress, and is a perfect option for those with busy lifestyles by providing adrenal supporting action on tired adrenal glands and minds. The herb Passionflower helps to relax and calm the mind, and support a healthy sleep/wake pattern.

Sleep supporting botanicals help us in setting up a healthy sleep routine, alongside soothing our nervous system, providing stress support, easing tired adrenals, and helping us find the off button at the end of day for a quiet mind and a good night’s sleep.

The top 5 ways to get deep sleep:

  1. A warm bath or shower to help encourage relaxation. The ideal temperature for sleep and melatonin release is around 18 degrees, adjusting room temperature to suit this can help induce a restful night sleep.
  2. Switching off lights and having at least an hour away from blue light stimulation, such as time away from the computer or screen time to help melatonin production and relaxation.
  3. Deep breathing, helps us re-set the nervous system, try the 5, 5, 5 breathing exercises, 5 breaths in and gently hold for 5 seconds and then out counting to 5, repeat up to 5 times to help encourage calm and deep relaxation.
  4. Including sleep supporting and calming herbs such as Passionflower, Skullcap, Lemon Balm and Kava can all support deep restorative sleep and act to quieten a busy mind for deeper relaxation and healthy nervous system support.

Including sleep hygiene habits for everyday wellness also helps us with a healthy sleep/wake cycle. All our little things we include into our day, become our biggest helpers for deep restorative sleep and our everyday sleep well-being.


Read Part 1 - Are you getting enough sleep?