SEPTEMBER 2023 EDITION

Since I last wrote to you, we’ve entered a new season – one of lovely changing leaves, warming foods and drinks, and cosy evenings in. It'll soon be the time of year when animals start hibernating, but whilst deep sleep appears to come easily to hedgehogs, squirrels and bears, it is something that us humans can find tricky. Do you get enough sleep? In my case, the answer shown on my smartwatch is often a resounding ‘no’! Good intentions for an earlier bedtime are often thwarted by a seemingly never-ending list of household chores, ferrying children to and from clubs, life-admin, and the need for a little bit of downtime. Staying asleep is also more of a challenge now that I'm in my forties, mostly due to dropping estrogen levels. Sound familiar?

Getting a better night's sleep

The Sleep Charity is dedicated to helping the sleep-deprived amongst us to sleep better, and their website is certainly packed with good advice to follow. This month marks ‘Sleeptember’, their annual event which focuses on how to get a good night’s sleep; this year they have chosen ‘sleep education’ as their theme. Due to my own issues with sleep, I have been exploring their website and delving into how we can improve our ability to fall asleep – and stay asleep. I thought I'd share my findings with you and tell you about some of the things that I think have started to help me.

1 Diet and lifestyle

Biona’s Tart Cherry Juice shown above right

Nutrition is the cornerstone of good health. What we eat impacts all areas of our life, and that includes sleep. Researchers have found that eating a diet high in sugar, saturated fat and processed carbohydrates can have an adverse effect on sleep. Conversely, eating more plants, fibre and foods rich in unsaturated fat, can help to promote sound sleep – nuts, avocados, and oily fish are all good options. Interestingly, cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock and regulates sleep. When cherries are out of season, dried cherries and cherry juice (especially tart cherry juice, which contains less sugar) are good substitutes – Biona's Tart Cherry Juice is a drink I enjoy. Researchers who've studied the melatonin content of cherries recommend eating them an hour before bedtime.

Whilst cherry juice can be beneficial, sadly alcohol is a no-no when it comes to getting good sleep (as I have discovered the hard way). I love a glass of wine from time to time, but I do pay the price of disrupted sleep. Another tip is to finish your evening meal at least 3 hours before you go to bed to prevent digestion impacting sleep.

2 Exercise

Exercising on a regular basis can aid sleep, but it is important to consider when best to do it: exercise stimulates the body’s production of adrenaline so, ideally, you should work out well in advance of bedtime. Getting at least 20 minutes of natural sunshine every day, preferably in the morning, triggers your brain to release the chemicals that regulate our sleep cycles, so outdoor exercise – such as a morning walk or bike ride – is a great way to get your daily sunshine dose.

3 Mindfulness

I find that writing down my to-do list before I get into bed makes it less likely that I'll toss and turn with worry. Guided imagery, meditation or deep breathing can also calm your mind and help you drift into sleep. Part of my evening unwind routine involves a lovely warming bath with our Relax Bath Oil – the blend of vertivert, lavender, patchouli, and clary sage essential oils eases me into a deeply relaxed state.

A bath prepared with our Relax Bath Oil (shown above) will set you up for a good night's sleep.

To help you on your way to blissful sleep, we're offering you 20% off any of our bath products.

Use the coupon code SLEEPTEMBER23 at checkout to apply the discount. Offer valid until 1st October 2023.

My top tips for good sleep hygiene

• I generally go to bed and wake up at the same time, even at weekends.

• I avoid all electronics in the bedroom – the blue light emitted from mobile phones, tablets, laptops and TVs can keep you awake. I leave all my gadgets downstairs and try not to use any for at least one hour before going to bed.

• By pulling back the curtains as soon as I wake, I expose myself to natural light as soon as possible; I also take a walk after dropping my children off at school. This exposure to natural light helps my body’s circadian rhythm – the physical, mental and behavioural changes that follow a 24 hour cycle – which, when ‘off’, can lead to sleep issues.

• I keep my bedroom as comfortable and clutter-free as possible.

This month

I’ve been busy with: preparations for the Harvest Fest event, which takes place on 14th October. Run by Deya Brewery, a wonderful independent brewery based in Cheltenham, the event promises to be a fabulous celebration of artisanal food and drink. Visit the DEYA Brewing website for more details on Harvest Fest.

I’ll be returning to Deya Brewery the following day – 15th October – to run one of my lip balm/lip & cheek tint workshops. I always enjoy being able to share my passion for blending natural ingredients with my students.

To discover more about this course, or to book a place, visit wtscollective.co.uk.

This compelling conversation looks at the importance of living in sync with our circadian rhythms: the further we stray from them, the more vulnerable we become to chronic conditions. There are also insights into the science behind exposure to natural sunlight at the right times of the day, and the value of sleep-trackers and blue-light blocking glasses. I enjoyed this podcast episode and gleaned some very useful tips to improve both sleep and wellbeing in general.

Ingredients

2 apples (grated, skin on), 2 medium carrots (grated), 2 large eggs (lightly whisked), 130g spelt or wholemeal flour, 50g ground flaxseeds, 50g chopped nuts (I used a mix of pecans and walnuts), 75g soft brown sugar, 1.5 tsp baking powder, 2 tsp baking soda, 1 tsp cinnamon, ¼ tsp nutmeg, 100ml olive oil.

Method

• Line a loaf tin and preheat the oven to 180 degrees celsius.

• Mix the flour, flaxseeds, nuts, sugar, baking powder, baking soda, and spices in a bowl.

• Pour in the olive oil, whisked eggs, and grated apples and carrots.

• Combine well and spoon the mixture into your loaf tin.

• Bake for around 35-40 minutes.