sleep hygiene Archives - Sealy

Tag: sleep hygiene

Is it normal to wake up tired?

Posted on by lionel

That groggy feeling when you wake up in the morning is probably sleep inertia, and it’s pretty normal. It can last for as little as 10 minutes or even up to an hour. However, if you wake up tired and your fatigue lasts throughout most of the day, it could be a sign that something else is going on.

For most adults, waking up tired is the norm. It’s a natural part of the transition out of sleep. This transition is called sleep inertia: that feeling of drowsiness, laziness and disorientation you experience just after waking up. The question is not how tired you feel when you just wake up, the real question is how much energy you have throughout your day.

Excessive Daytime Sleepiness (EDS)

If your sleep inertia lasts for much of your day, it could be a sign of Excessive Daytime Sleepiness (EDS). It’s normal to feel sleepy once in a while, especially if you have been sleeping less, but according to the Sleep Foundation it could be EDS if this happens every day for three months. If you have concerns about your sleep patterns and/or energy levels, consult a specialist for medical advice.

If you wake up tired, consider your sleep hygiene

Sleep hygiene refers to healthy habits that contribute to the quality of your sleep – and they usually start long before bedtime If you wake up tired, consider some of these tips:

  • Keep a consistent sleep routine by waking up and going to bed at the same time every night
  • Turn off electronic devices at least an hour before going to bed
  • Exercise regularly – but not more than an hour before bedtime
  • Limit the amount of caffeine you consume
  • Soak up some sunlight soon after waking up

Make your bedroom a sleep sanctuary

If you can’t sleep, turn your bedroom into a sleep sanctuary with luxurious linen, perfect pillows, black-out curtains and of course a good quality mattress. Look out for the following signs that your mattress could be culprit:

  • Your mattress is more than eight years old
  • Your mattress squeaks and there are lumps and pumps on the mattress
  • You have “taco bed” – when you seem to roll into the middle of the bed
  • You get better sleep when you crash on the couch or in your child’s bed
  • You wake up with aches and pains

If you think your mattress might be causing you to wake up tired, use our handy Mattress Selector tool to find the best Sealy for you. Simply answer a few questions about your sleep style, and we will make a recommendation. Click here to get started.

 

 

Pillows and allergies: The surprising link

Posted on by lionel

If you suffer from allergies, make sure your sleep environment isn’t contributing to your symptoms. Pillows harbour an ecosystem of allergens that can trigger conditions like asthma, eczema and hay fever, with the biggest culprits being dust mites. These little mites thrive in warm, humid conditions and eat the dead skin cells your body sheds while sleeping. Disgusting, right?

Thankfully there are a myriad of choices out there to help minimise your allergy-risk and maximise your dream time. Let’s take a closer look at some conditions and the best pillows for the job.

Asthma

Asthma is the most common chronic illness amongst South African children and asthma death rates in South Africa are amongst the highest in the world. Asthma symptoms can range from mild to severe, and can include a feeling of breathlessness, a tight chest, wheezing, coughing and asthma attacks which are usually the result of a trigger (e.g. exercise, animal fur and other allergens such as dust).

It’s probably no surprise that dust is the most common year-round trigger of asthma – and our pillows and bedding are perfect spots for dust mites to create a home.

The best ways asthma sufferers can protect themselves from these microscopic critters by using natural latex pillows which are anti-bacterial, hypoallergenic and naturally dust mite resistant. Click here to find out more about Sealy’s new natural latex pillows.

Eczema

Eczema is a recurring skin condition that impacts many South Africans at some point in their lives. It is most commonly found in people with a family history of an atopic disorder like asthma or hay fever.

Atopic eczema is the most common form of eczema. Symptoms of this are dry, red skin that is itchy. In more severe cases the skin may weep, bleed and then create a crusty surface layer.

There are multiple triggers for eczema (though it can also flare up and heal for no reason), including dust mites. Natural latex pillows are recommended for their hypoallergenic and anti-bacterial qualities, and for being inhospitable to dust mites, as well as cooler to sleep on.

Hay fever

Also known as allergic rhinitis, hay fever is triggered by airborne allergens (certain grass and pollens) and general allergens like dust and animal fur. Symptoms include itchy eyes, nose, throat and/or roof of the mouth, sneezing, blocked nosed, runny nose and weepy eyes.

Much like eczema and asthma sufferers, you’ll want to look at pillows that deter dust mites and offer a good level of breathability. Natural latex pillows are a good choice, as are wool and cotton (which are all naturally hypoallergenic) and anti-allergy hollowfibre.

More pillow talk about allergies…

Finding the right pillow is a great start, but there are some other tricks of the trade.

  • Wash your pillows. Always look at the instructions from the manufacturer, though, as not all pillow materials are machine-washable.
  • When choosing a pillow, consider how you sleep (back, stomach or side) as well as the allergenic risk. For example, cotton pillows can become quite flat, so are not ideal for side sleepers.
  • Wash your bedding in water hotter than 55°C to kill mites and get rid of the allergen they produce. If you can’t use a hot wash, use a commercial product that contains essential oils like eucalyptus oil or tea tree oil, which has been created to kill dust mites in cold water. Again, always check the manufacturer instructions before you start blitzing your bedding.

 

How to create an organised bedroom

Posted on by lionel

With South Africa firmly in the third wave of COVID, our homes and bedrooms are a safe haven for many people. In this blog post we provide some tips on how to create an organised bedroom to create a calming, inviting space. If you are someone who finds themselves throwing their clothes or things anywhere you can find a free spot, then following these organisational tips could you give you just the bedroom makeover you need.

While you may be used to your clutter and know where everything is this way, you may not realise just how much stress you are adding to your day. Clutter = stress. With a disorganised space, it is going to be virtually impossible for you to truly be relaxed, which will hinder your recharge. Why? Because we are constantly having to process so much around us and are low key knowing that at some point, we need to clean up the space. Very Well Mind, an award-winning mental health website states that “followers of the Chinese discipline feng shui believe a well-ordered home aligns vital energy in your life to bring good fortune in other areas of your life.”

So, how can we create an organised bedroom that’s good for our mind and soul?

Make your bed every morning

Seems like a bit of a cliché, but making your bed can do more than merely make your room look cleaner and more organised. It also produces a feeling of accomplishment. This efficient start to the day can trickle into the rest and encourages us to accomplish more little tasks as the day goes on.

Good bedding and clean, fresh sheets is a good start. When you can jump into a bed that feels good on your body, it’s easier to relax into the night. During these colder months, you can get your winter bed ready by matching a duvet with a quilt for maximum warmth and comfort. When we spend 8+ hours in our beds every day, it is essential to invest in items that support your sleep.

Did you know that Sealy makes breathable and comfortable luxury flat and fitted sheets, made from 100% cotton? We also make pillow cases that have enough space for your Sealy pillow protector. Get the Sealy Effect from the inside (your bed) to the outside (your bedding). Click here to find out more.

Declutter your space

Think minimalism. When we possess so many things and scatter them everywhere, we also have more random places to put things. For instance, if you have a random armchair that you often don’t sit on but becomes an area for clothes, get rid of it. Take out the furniture you don’t use and leave the space free. This way you can reduce the clutter, reduce the mess and work on placing things in a more organised manner.

Have a designated spot for everything

When you put your wallet here, your keys over there and your shoes in that corner, the mess is spread out and creates more chaos than you might realise. Have a place for everything you own and do your best to stick to it. When you can establish routines with your possessions, the process becomes unconscious and you no longer need to create stress looking for things you cant find. Keep it simple!

Cluttered walls

Are you someone who fills your walls up with everything you love? Just as mentioned before, this may be something you should keep out of your bedroom due to needing to process too much with your eyes. While you may be used to your decorations, our minds still need to process everything that is going on around us. If you need some art pieces, stick to soothing colours and simple pieces of art.

Creating an organised bedroom is important for mental health and stress levels, and is key to creating a calming sleep environment.

 

How to wash pillows

Posted on by lionel

If you knew what was hanging out inside of your pillows, you’d be washing your pillows more regularly! Up to 10 percent of your pillow’s weight could be made up of a bunch of delightful things like dead skin cells, bed bugs, dust mites and all the unthinkable things they leave behind. In this blog post we share our tips on how to wash pillows.

This isn’t just extremely gross, it can also be harmful to people with serious allergies and conditions like asthma. If you often wake up in the night sneezing or reaching for your inhaler, then your pillow could be part of the problem.

While there are no hard and fast rules for pillow care, there are a few general guidelines you can follow. These will vary depending on the shape and material of your pillow, and you should always check the label on your pillow to see if there are any specific manufacturer guidelines.

Your pillows will last longer if you wash them on a regular basis, air them out once a week, and use pillow protectors and pillowcases.

Invest in a pillow protector

The most important thing you can do to help your pillow stay clean longer is to invest in a pillow protector. These are usually placed between the pillow and the standard pillowcase, zipping up around the pillow. They should be washed regularly with your bedding.

Sealy manufactures two types of pillow protectors:

  • Cleanshield Quilted Pillow Protector
  • Soft Touch Bamboo Pillow Protector

Click here to view our range of mattress and pillow protectors.

How to wash pillows

So, how do you go about washing your pillow properly? First of all, check the label to see if it’s machine washable or not. If it is, then here are some basic guidelines for you to follow:

  • Wash every three to six months on the hot water setting
  • Use mild liquid detergent; avoid fabric softeners
  • Use the gentle cycle
  • Run them through a second time on the rinse cycle without detergent

It’s a good idea to wash two pillows at once so the washing machine stays balanced and cleans them equally. Machines without agitators are best as the agitator can damage the pillow.

If your pillow is not machine washable, then you may be able to hand wash it (but check this too). For hand washing pillows, the following guidelines are helpful:

  • Submerge the pillow in lukewarm water with mild detergent and gently squeeze
  • Using cool water, rinse using the same method
  • Gently squeeze out excess water

Advice for washing Sealy Memory Foam and Gel pillows

When washing your Sealy My Memory, My CoolSmart Gel, My Gel, My Comfort Memory pillows, take the cover off the core of the pillow, and wash these separately. Be sure to check the care instructions label on the pillow for washing advice. Generally, the pillow cover can be washed in 40 degree temperature and should not be bleached, tumble dried or ironed. Do not wash the pillow core, rather spot clean with a damp cloth. Do not use detergent, keep out of direct sunlight and ensure the pillow is dried fully before putting the cover on again.

Drying your pillows after washing

Whichever method is best suited to washing your pillow, you need to make sure you dry it properly afterwards. You can’t just hang it out on the washing line next to because your pillow will lose shape. It is best to leave your pillow to air-dry on a flat surface, either outside in the shade or in a cool, dry room inside.

Some pillows may be able to go in the dryer while others will become damaged from this, so check the label before putting it in to dry. If you do use this method, keep it on a low heat and check it regularly to fluff the pillows back into shape.

How often should you buy new pillows?

How long your pillows last will depend on the material and how well you look after them. A standard inexpensive polyester pillow should be replaced every six to 12 months, while other materials can last much longer. Cotton, wool, and down pillows can last anywhere from three to five years, for example, while memory foam and latex pillows typically last up to 5 years.

So, investing in a more luxurious pillow than the standard fare doesn’t just mean a more comfortable night’s sleep, you will also save money in the long run by not having to replace them as often.

Click here to view the Sealy pillow range.

How can you tell if you need to replace your pillows?

One standard test is to fold your pillow in half (if it’s not a foam pillow) and let it go. If the pillow doesn’t spring back to a flat position, then it’s time to move on to a new one. Other signs can be stains that won’t come off with washing and if the pillow has become lumpy or broken up inside.

If you’ve got an old pillow that looks like it’s had tea spilled all over it, get rid of it – that’s sweat and drool that’s built up from every time you’ve slept on the pillow.

 

Sleep better with a cold or flu

Posted on by lionel

We’re deep into the chilly winter months now, and with winter comes colds and flu. There’s nothing worse than lying in bed trying to fall asleep when you have a blocked or runny nose, a sore throat, a hacking cough, and aches and pains. In this blog post, we’ve rounded up a few tips to help you sleep better with a cold.

Cold and flu symptoms seem to get worse at night, and it feels like there’s more congestion when you’re lying down. Taking cold and flu medicine can help, although be careful to check the ingredients first. Some over the counter medicines contain a decongestant called pseudoephedrine, which makes many people stay awake.

Besides taking cold and flu medicine, below are a few tips to help you sleep better with a cold or flu:

  • Use a humidifier and/or take a hot shower or bath

Extra humidity or steam in the air will help calm your sinuses and ease congestion. It will also help relieve coughing. If you’re feeling chilly, a hot shower or bath will help warm you up and relax your body before bed.

  • Have a hot drink before bedtime

The steam from hot drinks will help your dried-out nasal passages and it will also help loosen phlegm, however make sure your drink is not caffeinated. Honey is a natural antibiotic and it is good for sore throats. Lemon contains vitamin C. You can also brew ginger tea, which also increases your vitamin C intake and encourages overall feelings of wellbeing.

  • Get extra pillows

Use extra pillows to make sure you’re not lying flat when you sleep. Sleeping flat on your back can make congestion worse, so try to elevate your head. The Sealy My CoolSmart Gel Pillow is a two in one pillow – one side has a gel layer which reduces heat build-up for a cooler sleep, while the other side is memory foam for a more gentle comfort.

  • Have everything you need close by

Be prepared for a rough night and stock your nightstand with everything you’ll need to get through the night. Have a big glass of water handy to ease your throat if you’re coughing. You might also need lots of tissues. Finally, also have a book or magazine handy in case you can’t fall asleep. Don’t be tempted to scroll on your phone – the blue light emitted from your device will make it even harder to fall asleep.

  • Create the optimal sleep environment

Try to make sure your room is at a comfortable temperature, and probably more towards the cooler side. If you have a fever, a cooler room will feel more comfortable. Try to make your room as dark and as quiet as possible, and place a hot water bottle at your feet for extra comfort.

 

 

 

 

 

How to clean a mattress

Posted on by lionel

Most of us spend a third of our lives sleeping, which means we spend about that much time on our mattresses. Next time you give your room a deep clean, spend some time cleaning your mattress too. In this blog post we break down the steps, explaining how to clean a mattress.

  • Step 1: Vacuum to get rid of dust and mites

You shed dead skin cells during the night, and dust mites feed on those cells. Not only is that disgusting but it also causes allergies. Use the upholstery tool on your mattress and vacuum firmly on a low setting. Remember that excessive vacuuming will damage the filling and fibres contained in the upholstery layers in the mattress,

  • Step 2: Get rid of stains

Beds and mattresses can easily become stained, especially if you have small children or if pets sleep on your bed. Use a good upholstery cleaner or a mild liquid detergent to remove any stains. It’s almost always recommended to use cold water for stain removal. Be careful not to use dry cleaning agents to clean your mattress because the chemicals could damage the mattress.

  • Step 3: Use baking soda

Sprinkle baking soda over your mattress, rubbing it in gently. Leave the baking soda on for around 15 minutes, then vacuum the entire bed again. Remember not to press too hard, in case you snag the fabric. This will help neutralise any odours.

  • Step 4: Give it some air

If possible, put your mattress outside to air it out. If it’s not possible to put it outside, leave it inside, uncovered for a few hours.

Protect your mattress

Now that we’ve explained how to clean a mattress, you will be relieved to know there is a way to keep your mattress cleaner, for longer. Keep your mattress clean and looking new with the help of a Sealy mattress protector. A mattress protector is like a waterproof fitted sheet and it protects against bed bugs, dirt and allergens. Browse our website to find out more about Sealy mattress protectors.

Mattress care: Sealy approved tips

Mattress care goes beyond asking yourself questions such as, “how to clean a mattress”. Below are a few Sealy-approved mattress care tips.

  • When moving your mattress, carry it flat or on its side. It’s easier to handle and you’ll be less likely to damage the mattress.
  • Replace the foundation when purchasing a new mattress. An old foundation may not provide sufficient support. It may appear that your new mattress is sagging when it is really the foundation, which supports the entire mattress.
  • Rotate your mattress to prolong it’s comfort and support life. Body indentations are a normal occurrence in new mattresses and indicate conformance of upholstery layers to your individual body contours.
  • Don’t use an electric blanket. It causes compressions or sagging and may affect the fillings and fibres of the upholstery layers.
  • Don’t stand or jump on your mattress. It wasn’t built for that kind of weight concentration or abuse.
  • Be careful not to bend your mattress as this may cause damage to the innerspring unit. Rather flex than bend the mattress when going through doorways and don’t bend the corners when putting on fitted sheets.
  • Keep the label on your mattress – it’s important for establishing your warranty period and rights.
  • Sealy mattresses are no-flip beds. To maintain them, all you need to do is rotate them. Follow the rotation guide in the Sealy Warranty you got with your bed.

Have you been having vivid dreams lately?

Posted on by lionel

As we find ourselves in the throes of the Coronavirus pandemic, having feelings of anxiety or stress are fairly common. However, along with these feelings, it seems that people all over the world are having something else in common: vivid dreams. Trending on Twitter and Reddit, #pandemicdreams or #covidnightmares people are listing the many weird dreams they’re experiencing during this unprecedented time.

The coronavirus began at the beginning of 2020 and within four months has managed to spread to most parts of the world. As this has happened, South Africans have been forced into lockdown while we try slow down the speed in which this virus is spreading. For many people, this is a time of deep worry and stress as we wonder what the world is going to look like post-Covid-19.

What do my vivid dreams mean?

Most people are reporting richer and more detailed dreams, and we seem to be remembering them more than we usually do. When people’s lives become more stressful or anxiety-ridden, these types of dreams become the standard and with little science behind why we dream the way we do, finding the exact answers won’t be easy.

The one answer we are able to give you is that when stress enters our lives, our sleep becomes more disrupted. The Guardian states that “dreams, particularly vivid dreams, usually happen during rapid eye movement (REM) sleep. It’s a ghoulish sleep stage we shift in and out of during the night.” The Wired goes on to explain that “in stressful situations, people’s sleep may be more broken than usual, causing them to leave and enter REM sleep more frequently, which can leave you with more dreams to remember.”

This means that the main underlying cause of the weird and vivid dreams you’re having really comes down to stress and our lack of sleep through stress. We’re all worried about things we really have no definite answers for. When will lockdown end? What will happen to my job? How will I pay my debts? Will I get sick? What happens if someone I love gets sick? This uncertainty will inevitably make it’s way into our dreams.

Keep a dream journal

Think of your dreams as an opportunity, rather than letting them become one more thing to worry about. Your dreams can sometimes be a message that you send to yourself. Keep a journal next to your bed and when you wake up in the morning, write your dreams down, while they’re still fresh. After you’ve written your dream down, write about how the dream made you feel. You might eventually see some kind of pattern or maybe even understand a message that your subconscious brain is trying to tell you.

How to get a peaceful night’s sleep

Although there aren’t many ways to completely help ourselves in this situation, there are some things you can do to ease the dreams and allow yourself a more peaceful night of sleep. For instance, if you’re online more than usual, or if you’re constantly watching the news,  you could be accumulating too much stressful information about the Coronavirus and it’s impact on our world. This could cause you to experience more of these dreams. Staying off of your phone and away from the TV at least an hour before you’re planning to go to bed, and doing more relaxing things throughout your day, has the potential to aid in sleep. Essentially, doing anything you can to destress  will bring you a deeper sleep and less weird dreams.

It can be difficult to establish a routine during this stressful time, but by continuing to practice good sleep hygiene, not only will your shut-eye be more restful but you will avoid creating unhealthy habits that are difficult to break once we have more freedom. Here are a few tips to help you maintain good sleep hygiene during this stressful time:

  • Go to bed and wake up at the same time every morning
  • Do your best to exercise during the day – but not too close to bedtime!
  • Take a bath before bedtime or establish another form of “winding down” ritual

Click here for more Sealy Sleep tips.

How often should I wash my sheets?

Posted on by lionel

Sheets. We drool on them, snore in them, mess them up, sweat, eat in them and sometimes might even spill something unknown in them. Hence, when it comes to washing them, when or how often is a question we usually ask. For good sleep hygiene, making sure they are fresh and clean for our exhausted bodies to relax in after a long day.

After an average of seven to eight hours of sleep, our bodies tend to produce quite a few gross things. We also seem to shed a lot of dead skin cells, which dust mites feed on, and they accumulate significantly over time. Taking it one step further, if you sleep naked, there is a significant chance you are sleeping in some dried faecal matter. Yuck.

If we look into the recommended timeframe of washing sheets, we are typically looking at once a week. However, not only is this not really realistic, but with water shortages and wanting to be a little more earth-friendly, doing this is not exactly our best option. So, for good sleep hygiene, if you’re washing your sheets once every two weeks, you’re doing a pretty good job of keeping them as clean as you can.

Extra steps for washing sheets – sleep hygiene

Along with washing your sheets every two weeks, there are other precautions you can take to make sure they are getting a good, deep clean. These are:

1. Wash sheets with hot water as this will better remove pollen and successfully eliminate other things that fall off of our bodies.
2. Use a gentle detergent on your linens to help them last longer and be more adequate for your skin.
3. Allow for plenty of room in your washing machine, so sheets have enough room to be cleaned thoroughly.
4. Since we live in a water scarce country, always try to save water. So while we don’t recommend washing sheets in a full machiine (see point 3!), we do recommend filling it up as much as possible. In this case, I would think make sure your machine is 3/4 full.

On the same note, purchasing sheets that are not only durable but also make you feel comfortable is important. By sticking to cotton or cotton blends, you’ll still get an amazing sleep with this breathable, lightweight, soft and popular material. Sealy sheets are made from 100% cotton percale, with a minimum 200 thread count.

When it comes to what colour sheets you can buy, the usual colours land within neutral colours like whites, beiges, ivory or browns. However, studies have shown that blue is the best colour for better sleep. Warm colours (not including red), greys, silvers and greens come in close behind.

Sheets remain an interesting product as they make such a considerable difference in our sleep, but can often be something we don’t focus on. This autumn season take care of your sleep hygiene by washing your sheets the right way. Washing them every two weeks is good, but adding some extra steps into your washing methods will allow for longer-lasting sheets and a much cleaner bed.

Slow down the signs of aging in 2020

Posted on by lionel

A healthy diet, regular exercise, smart lifestyle choices, strong social connections and good sleep can help slow down the signs of aging. We teamed up with South African blogger, Fiona Rossiter, to explore practical ways to boost your chances of healthy aging, and to make the most of 2020.

In the latest blog post on her Inspired Living blog, Five tips to slow the signs of aging, Fiona shares some real-life practical tips to incorporate this year. While it’s impossible to stop the clock or turn back time, it is possible to slow it down.

A lack of sleep increases the signs of aging

Research shows a link between a lack of sleep and slowing metabolism. However, the National Sleep Foundation reveals that although women aged between 30 and 60 should get an average of seven to nine hours of sleep each night, most women are getting less than seven.

Good sleep reduces stress, improves memory, lowers blood pressure, increases immunity and helps put you in a better mood. But did you know a good night’s sleep can also give you better skin? After all, it’s not called “beauty sleep” for nothing. Just think about it: If you don’t get enough sleep, you start seeing bags under your swollen eyes, paler skin and more wrinkles and fine lines. Your skin wants sleep! Yes, it’s wise to invest in good quality skin care products, but if you’re not making sleep a priority, you’re doing yourself a disservice.

A good quality mattress will help slow down the signs of mattress

A good quality mattress means good quality sleep! Considering you spend approximately one third of your life in bed, a quality mattress and sprung foundation is a smart investment in your health.

Sealy manufactures comfortable mattresses to suit everybody.  The absolute luxury of Essensual with its sumptuous feel for a gorgeous night’s sleep.  It looks and feels refined and luxurious.  Our Crown Jewel collection is sophisticated and elegant made from the best lavish materials and is the height of perfection in luxury.  The Hybrid Collection offers the best of both worlds with the top half featuring a Coolsmart Memory foam or the Dual-Flex Hybrid Foam layer with a pressure reducing properties and the bottom half providing pocket spring support to reduce motion transfer.  The Sealy Posturepedic range has a patented spring system with luxury layers to ensure healthy, restful sleep and providing the perfect balance for back support.

 

Too hot? Use these essential oils for sleep

Posted on by lionel

Too much heat can affect sleep quality, making it difficult to get comfortable enough to fall asleep and stay in sleep mode. Ideally, the body needs a temperature of around 20 degrees Celsius for relaxation. If your room temperature is much higher than this, you might find yourself tossing and turning, lying awake in bed, staring at the ceiling, frequent dream interruptions, etc. Luckily, using essential oils for sleep is becoming more common. They can be helpful – even in warmer weather.

The human brain responds emotionally to all kinds of aroma, be it the smell of dirty socks or a garden of roses. The function of smell is one of the most primitive of human senses. Its mechanism is a result of thousands of years of evolution, which helped prehistoric humans survive in harsh conditions. When the aromatic compounds of essential oils come in contact with the olfactory(smell-related) nerves, these nerve cells send impulses to the limbic system, which is associated with various emotions. That is how different scents trigger different kinds of responses from the brain.

The best essential oils for sleep

Lavender oil: Lavender is the world’s most used and adored essential oil of all times for relaxation and sleep. The heavenly smell of lavender oil relaxes the mind and calms the central nervous system. It makes you fall asleep faster and improves quality as well as the duration of sleep. Even if you do not own a diffuser, just a few drops on the pillow or temples can make you a sound sleeper.

Rose essential oil: One drop of rose oil is extracted from around 60 Persian roses. Just imagine a room full of roses! This popular essential oil is profoundly relaxing and soothing for the mind. It immediately removes fatigue, overcomes restlessness, and gets you in the mood of relaxation. Rose oil has been used to cure insomnia and sleep disorders for ages.

Ylang-ylang essential oil: The thick floral scent of ylang-ylang essential oil acts as a mild sedative and decreases mental activity. This can help you fall asleep faster if you have a habit of working late at night. A 2013 study found ylang-ylang to prompt a decrease in blood pressure and heart rate of healthy adults and suggested it as an effective sedative to cure insomnia.

Sandalwood oil: Sandalwood oil has an alluring earthy, woody scent that creates a pleasant aroma. It has a grounding and cooling effect on the body and mind. If applied topically, it relaxes muscles and promotes a sense of calmness. For hot South African summers, sandalwood oil makes a perfect companion for a good night’s sleep, as its cooling property can help lower the body temperature and support an easy transition to non-rapid eye movement (NREM) stage of sleep.

How to use essential oils for sleep

  • Scalp or foot massage: This is the best way to enjoy the sedative power of essential oils, especially as all these listed oils have cooling effects. Massage also relaxes the muscles and removes fatigue while offering a range of skin and hair benefits. Add four to five drops to a tablespoon of coconut or olive oil. Give yourself a grounding foot massage and a soothing scalp massage. Enjoy a peaceful sleep.
  • Diffusion: Add a few drops of your preferred oil to a diffuser. If you do not own a diffuser, mix 8-10 drops to a cup of water in a spray bottle. Spray this liquid in your bedroom, pillows, clothes, etc.

While using essential oils can help you sleep better, they should be used carefully and always diluted, as they are very concentrated. Also, some simple bedtime hacks like drinking a glass of water, wearing light cotton clothes and taking a shower before bed may further help you enjoy a comfortable and serene sleep.

Of course no amount of essential oils can negate the effects of an uncomfortable mattress. If your mattress is more than eight years old, you struggle to sleep and you wake up with aches and pains, it might be time to consider investing in a new mattress.

Note from CEO