Natural sleep remedies for World Sleep Day

Mar 11, 2021
Posted in: Featured, Well-being   Posted by: Ragdale Hall Spa


Sleep. it’s something we need in order to function properly, but too much can leave us feeling groggy, and too little can have us reaching for the coffee. So, how do we find balance and get a good night of quality zzzz’s? Friday 19th March 2021 marks World Sleep Day, and to honour this day we are looking at how you can improve your quality of sleep to leave you rested, recharged and ready to take on your day.

Establish a bedtime ritual

Sleep plays a vital role for memory, as our brain decides what we need to remember when we sleep; it’s also important for controlling inflammation, regulating our hormones and keeping them in check, cardiovascular health and many more vital functions. To reap the benefits of a good night’s sleep, it’s important to create a bedtime ritual which you’ll look forward to every evening.

Here are some ideas for your very own sleep ritual:

  • Create your own sleep haven. Start by clearing your bedroom space – (a cluttered space equals a cluttered mind). Think about the Feng-sui of your space and the atmosphere; whether it’s placing a Himalayan salt crystal lamp next to your bed, lighting candles and re-arranging furniture and accessories, there are plenty of ways to make your bedroom a calming space to be in.
  • Try and go to sleep at the same time every night and make it a routine, so your body knows it’s time to start unwinding.
  • Smells can be relaxing, so consider using a pillow spray or a diffuser with frankincense and lavender (lavender will relax your senses, while the frankincense will help to establish the routine).
  • It may come as no surprise that lavender is a great plant to keep in your bedroom! Having been proven to lower our heart rate and stress levels, this plant will be your best friend when it comes to sleep. Other good ‘calming’ plants include aloe vera, snake plant and jasmine.
  • If you practice yoga (or even if you don’t!), try some light stretching before bed to relax your body and clear your mind. Yin yoga is ideal as it’s very slow, stretchy and usually involves blankets!
  • Try and read a book before bed as part of your routine, as this will help you to switch off and relax.


Fresh air and exercise

The benefits of walking and being outside with nature are vast, especially for our mental wellbeing and physical health, but another impressive benefit of getting your walking boots on can be improved sleep. This is partly due to natural light exposure, and also the increase in exercise. Why not make it a mindful walk by connecting to your senses and noting what you can see, smell and hear? Gentle exercise can be one of the best natural sleep aids.


Limit caffeine

Caffeine can last for 5 – 6 hours (and sometimes longer) in the body before wearing off. Try and have your last cup of tea or coffee in the afternoon, so you can begin the process of slowly winding down. If you fancy a hot drink, opt for a herbal tea or hot chocolate instead.


Put your phone away

Exposure to blue light from your phone, laptop or tablet can negatively impact sleep by raising your alertness levels and signalling to your brain that it’s day time. Before sleep and as part of your bedtime ritual, put your phone away and opt for reading a good book instead to reap the benefits of quality sleep.


If you’re still in need of some serious zzzzz’s, then our two-night Serene Sleep Break could be the perfect reset for you. Stay tuned as we will be releasing 2022 dates for this break in the coming weeks…


Some of our other blogs on sleep which you may find useful:

Leave a Reply

Your email address will not be published. Required fields are marked *