Let’s be honest: sleep is one of the most talked-about health topics, and yet, so many of us still struggle to get it right. Some nights we toss and turn, scrolling aimlessly, and others we crash so hard we wonder if we slept too much. Finding that sweet spot of restorative, quality sleep can be tricky—especially if life throws curveballs like kids, work shifts, or stress into the mix.
But let me tell you, prioritising sleep has been a total game-changer for my skin, energy levels, and overall mood. My personal rule? I aim to be in bed by 9:30 PM, read for a little while (I love curling up with a good book), and settle down around 10–10:30 PM. Does it always happen perfectly? No. But having a routine has made a massive difference. Toda y I want to talk about how you can improve your sleep and answer a few burning questions, like whether you can sleep too much and what the absolute minimum really is.
Can You Sleep Too Much?
Yes, it’s possible! While sleep is essential for physical repair, mental clarity, and emotional regulation, too much of it can actually have the opposite effect. According to research, oversleeping (usually defined as consistently sleeping more than 9–10 hours per night) has been linked to issues like increased inflammation, fatigue, and even a higher risk of certain health conditions like heart disease and diabetes.
What’s the sweet spot? For most adults, the ideal range is 7–9 hours per night. Of course, this varies. If you’re recovering from illness or going through a particularly stressful time, your body might need a little more. The key is to tune into how you feel when you wake up. Are you energised and refreshed, or do you still feel groggy? Oversleeping can leave you feeling just as lethargic as not getting enough sleep, so it’s all about finding that balance.
What’s the Bare Minimum?
We’ve all had those nights where 4–5 hours is all we can manage. While you might be able to power through the occasional short sleep, the science is pretty clear: chronic sleep deprivation (defined as consistently getting less than 6 hours of sleep) can wreak havoc on your body. It can lead to everything from weakened immunity to memory problems and even premature ageing.
In fact, one study found that after just one week of sleeping only 6 hours per night, participants showed changes in over 700 genes—including those linked to stress, immunity, and metabolism. If that’s not a wake-up call (pun intended), I don’t know what is!
5 Tips for Your Best Sleep Ever
So, how do you go from restless nights to deep, restorative sleep? It’s all about creating a bedtime routine that speaks to all five senses. Here’s how I do it:
1. Taste: A Calming Cup of Tea
I like to wind down with a warm cup of my Time Out tea from Tsui Apothecary. It’s a soothing blend that helps me switch off from the day and prepare my body for rest. Chamomile, lemon balm, and lemon verbena are the stars of this blend, all known for their calming properties. If you’re someone who struggles to unwind, incorporating an evening tea ritual can be a game-changer.
2. Touch: Luxurious Pillowcases
There’s nothing better than slipping into bed with a silky-smooth pillowcase. Not only does it feel like a little moment of luxury, but it’s also amazing for your skin and hair. My silk pillowcases are a non-negotiable part of my routine—they’re gentle on the skin, help prevent wrinkles, and reduce frizz. Plus, they make bedtime feel extra indulgent.
3. Sight: Total Darkness
I’m a huge fan of sleeping with an eye mask. My silk eye masks are soft, comfortable, and block out any stray light that could interrupt your sleep. Did you know even the tiniest bit of light can disrupt your body’s production of melatonin, the hormone that regulates sleep? Keeping your room as dark as possible—or using an eye mask—can make a huge difference.
4. Sound: Soothing Playlists or Relaxing Meditations
I’ve recently started playing soft, relaxing playlists before bed, and it’s been a total game-changer. Whether it’s nature sounds, binaural beats, or gentle piano music, sound can play a big role in helping your body and mind wind down.
I still do my meditation regular as well from the Headspace app. This is something I've enjoyed for years now and it does really help to keep me calmer. Click here for a free trial.
5. Smell: Aromatherapy Bliss
I finish my evening routine by burning Tsui Apothecary Calm Botanical Essence in my oil burner. It’s a calming blend of essential oils designed to help you relax and breathe deeply. Research has shown that certain scents, like lavender, can reduce anxiety and improve sleep quality. Adding aromatherapy to your routine is such a simple but powerful way to signal to your brain that it’s time to switch off.
I Wrote An eBook Too!
If you’re looking to take your sleep routine to the next level, I’ve got you covered. My Ultimate Sleep Guide ebook is packed with tips, tricks, and resources to help you get the best sleep of your life. Click here and scroll to the bottom of the page to download.
Whether you’re struggling with sleepless nights or just want to optimise your routine, remember that small changes can make a big difference. This is why it's so important to create little triggers as part of your routine to help your sleep be all encompassing - hence activating all of the senses.
I hope you have found this useful,
Thank you so much for reading,
Emmaline
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