We all desire to rest easy at night. Although the reality is that your daily routine can seriously influence your sleep, whether or not you have insomnia. Rather than thinking of sleep as a chore, we should view it as a tool for success. As a matter of fact, scientists have found that optimism and self-esteem have a lot to do with quality sleep. At Maison Ito, we treat sleep as a stepping stone to better health and wellness, which is why we’re sharing our ultimate sleep hacks for deep and restorative sleep.
| Aim for Sleep Optimization
Everyone has their own rhythm, from early birds to night owls and everything in between. As far as sleep is concerned, it’s ideal to tailor your schedule to your rhythm. Sleep optimization allows you to work with your most productive times of day and balance your energy levels. Sleep scientists recommend that adults get at least seven to eight hours of sleep. These hours can be all at once or spread throughout the day, but as long as you get them all, you’ll be well-rested.
| Take Strategic Naps
Naps often get a bad reputation and are synonymous with overindulgent cats that sleep all day long. However, studies have proven that strategic napping can improve alertness, as well as work performance. Astronauts at NASA take 26-minute naps when tired, which have shown to increase their alertness by 54% and their performance by 34%. If you find yourself experiencing an afternoon slump, set an alarm and shut your eyes for a quick nap. Power naps can boost your energy enough to get you through the rest of the day but aren’t long enough to disrupt your nightly sleep.
| Develop a Bedtime Routine
People are creatures of habit which is why patterns and familiarity help us feel at ease. By customizing your bedtime routine to your preferences, you’ll develop a routine that’s sustainable for you. Try Arianna Huffington’s recommendation of a hot bath with Epsom salts or listening to low-frequency pink noise before bed to help you wind down. Setting the mood by dimming the lights before bed may also help prepare your brain for sleep. Additionally, limiting screen time and blue light 30-60 minutes before bedtime will make sticking to your routine much easier.
| Massage Before Bed
Facial massage can also be a vital part of your bedtime routine as its benefits will be twofold. First of all, you’ll boost lymphatic drainage, combat the signs of ageing, and reduce any puffiness. Second, massage can relax your muscles and relieve tension, putting you in the right headspace for a goodnight’s sleep. Our facialist Emilie recommends using a guasha stone to relax the face and soothe the mind or a foam roller to release muscle tension in the body. Your facial massage routine should be gentle and calming enough to help you drift off to la-la-land.
| Create a Calm Atmosphere Relaxing Aromas
Calming essential oils and diffusers can help you stop lying awake at night and get some shut-eye. Aromatherapy is a wonderful way to naturally minimize any leftover stress or anxiety you may have from your day, making it easier to sleep. Some popular scents for catching your Z’s are lavender, valerian, bergamot, roman chamomile, and cedarwood. You can also try sprinkling a few drops of these scents on a handkerchief and placing it under your pillow for a more immediate effect.
| Upgrade Your Sleeping Environment
Our bodies may be temples, but our bedrooms are our kingdoms. Let’s face it, the place where we sleep has the largest impact on the quality of our slumber. A high-quality mattress, like those from Saatva, can transform any bedroom into a luxury hotel room. Our sheets, pillows, and even our alarm clocks also play a vital role in getting more restful sleep. Curating the perfect sleeping environment will make going to sleep less of a struggle and far more enjoyable.
| Book your experience
Quality sleep is central to our wellness and should be taken seriously. With these sleep hacks, we hope that you’ll be able to significantly reduce your restlessness nights. Should you be interested in using face massage to improve your bedtime routine, consider booking a private coaching session with Maison Ito. In these customized sessions, Emilie will instruct you on how to effectively massage your face, as well as offer valuable wellness tips.
Photo: Maison Ito
BY ASHUNI P. & EMILIE CELINE