The A-Z of Sleep from Kiss the Moon

A -Zzzz of

Sleep

Want to get more out of your Beauty Sleep?

Take a moment to sit down and read our A to Z of sleep 26 tips to help you sleep beautifully and wake up looking gorgeous With love from Kiss the Moon xx

The A to Z of Sleep

is for AArtificial light Darkness is nature's way of signalling to the body that it is time to switch into sleep mode. That’s because when the human eye picks up falling light it tells the brain to produce the sleepy hormone - melatonin, and hey presto, our body knows it’s time to go to sleep

www.kissthemoon.com

The A to Z of Sleep

B is for

Bath before Bed A warm bath before bed is a perfect way to prepare your body for a great night’s sleep.

When we have a bath, our body temperature rises temporarily and when you step out, it slowly falls so the body reads this as a sign that its time to go in to sleep mode

www.kissthemoon.com

The A to Z of Sleep

Cgetis forComfy Going to bed feeling relaxed and comfortable is the key. Make sure whatever you choose is able to keep you cool in summer and warm in winter. We never say no to a good pair of bed socks to keep our feet warm?

www.kissthemoon.com

The A to Z of Sleep

is for Dmind what youDrink Did you know that experts advise your last cuppa is at least 2 hrs before you go to bed? I can’t cope without a hot drink at night so have switched to a cup of soothing chamomile. It’s mildly sedative and is known to help calm worried minds www.kissthemoon.com

The A to Z of Sleep

E is for

Exercise

Sleep comes easier when you go to bed physically tired so make sure you move during the day. Ideally outdoors if possible as the shot of natural daylight helps keep your body clock in sync

www.kissthemoon.com

The A to Z of Sleep

Fis for

Fresh Air

The key to getting into a regular sleep pattern is to manage your light exposure through the day. Mariana Figueiro, light & health expert says "the best way to get a good day’s light and therefore a good night’s sleep is to wake up and go for a walk every morning”

www.kissthemoon.com

The A to Z of Sleep

G GP is for

Tried all you can to get your sleep hygiene sorted and still can’t get the sleep you need?

Then it might be time to talk to your GP so together you can rule out any medical issues that could be underlying causes of poor sleep. Find out a bit more about some of the common medical causes of sleep disruption at www.nhs.uk/Livewell/ website

www.kissthemoon.com

The A to Z of Sleep

H is for

sleep Haven

Given how much of your life you spend in bed it makes sense to invest in a good mattress.

Dump the lumpy pillows and get fresh ones that support your neck.

Buy bedding that feels smooth and keep it crisp and clean. Once all that’s sorted spend some time turning it into a space you feel good about snuggling up in

www.kissthemoon.com

The A to Z of Sleep

I Intrinsic ageing is for

The name
given to the internal workings of skin. Lack of sleep can lead to higher levels of the stress hormone, cortisol, in the body. This triggers the breakdown of collagen bundles (the building blocks of
the skin) causing skin to sag and wrinkle but as we rest, our body repairs itself

www.kissthemoon.com

The A to Z of Sleep

J is for

Jot it down

Do you often go to bed tired from a busy day but can’t get to sleep because your mind won’t switch off? Our top tip is to park your thoughts for the night. Have a notepad and pen on your bedside table.

Write down your to do list for tomorrow and anything else that is whirring in your brain so it’s there ready for you to tackle when you wake up

www.kissthemoon.com

The A to Z of Sleep

K is for

Keeping it cool

Most sleep scientists recommend that the room you sleep in is between 18-19 degrees Celsius at night. Our body temperature fluctuates during the night – falling to a low at around 2.30am, so have a spare blanket to hand at the foot of your bed. Also a pair of bed socks - perfect for those with poor circulation to avoid the curse of sleep distracting, cold feet

www.kissthemoon.com

The A to Z of Sleep

L is for

Let it go

Meditation. Mindfulness. There’s a lot of it around right now. Whatever your spin on it is, there
is a real benefit in having a few relaxation techniques up your sleeve.

www.kissthemoon.com

The A to Z of Sleep

M is for

Magnesium levels Magnesium is a mineral that rarely gets a mention but is crucial to keep us healthy and well. Findings have shown that magnesium deficiency can lead to insomnia. As magnesium can be absorbed through the skin, a soak in a salt bath is another great way to stay topped up

www.kissthemoon.com

The A to Z of Sleep

N is for

Nap

Humans are ‘monophasic sleepers’.

Our days are divided into two distinct periods, one for sleep and one for wakefulness. The National Sleep Foundation official line is to nap if you need but keep it short. While naps do not necessarily make up for inadequate or poor quality night-time sleep, a short nap of 20-30 minutes can help

www.kissthemoon.com

for O isnight Oils

Night time is a crucial time for our skin because that’s when cellular repair and collagen production
is going on. Of all the ways to nourish skin overnight, oils are our favourite because, unlike most creams which are usually chemically complex, oils are such simple natural structures they can penetrate deep in to the layers of the skin

The A to Z of Sleep

Pis for

Posture

Experts tell us that back sleeping is usually the best option for your spine.

It’s also thought to reduce wrinkles that could be caused by your face nestling against your pillow all night.

Most of us are side sleepers but it does put some pressure on the lungs and stomach. Sleeping on your front is the least favoured option as it flattens the natural curve of the spine and could result in lower back pain. It can reduce snoring however and may help in some cases of apnea. We say whatever makes you comfy do it

www.kissthemoon.com

The A to Z of Sleep

Q is for

Quiet

Noise can interrupt sleep patterns without you even knowing. They can trigger a shift between stages of sleep, change your heart rate and blood pressure or wake you so briefly that you don't remember the next morning. The regular hum we call white noise that you hear from a fan or air purifier, can actually help us sleep as it makes our brains tune out other background sounds. However, uncontrollable noises are often disrupting and are linked to high stress levels, be conscious of this when choosing a new home, or deciding which room to make your bedroom

www.kissthemoon.com

The A to Z of Sleep

R is for

Repair

Sleep is slow down time for some of the vital organs that are working to keep us alive all day. Our blood pressure lowers, our breathing calms, our kidney function reduces. While these bodily functions are in rest, others are taking over. At a cellular level repair and renewal is going on. Skin produces collagen overnight. Lack of sleep interferes with the process, just one reason why poor sleep so often leads to poor skin

www.kissthemoon.com

The A to Z of Sleep

S is for

Sense of Smell

Our sense of smell is registered in one of the oldest parts of our brain - the limbic system - along with the other activities that are vital to our survival.

Different scents have the power to influence how calm we are and therefore how readily we can get to sleep.

Research has shown that breathing in certain scents (such as jasmine, rose and neroli essential oils) can influence both sides of our brain, changing its rhythm and helping to induce a state close to meditation

www.kissthemoon.com

The A to Z of Sleep

T is for

Take your Time

When it comes
to night-time we expect our brains to be able to flip into sleep mode at the drop of a hat. Take a leaf out of the bedtime routines that new Mum’s put in place for babies.

Starting from the last meal, chance for a bit of quiet play, upstairs for a bath, changing in to clean night clothes and a story with the lights down dim. Put time aside to enjoy getting ready for sleep. Some gentle music, a warm soak and a bit of pamper time before bed

www.kissthemoon.com

The A to Z of Sleep

U is for

Unplug

Set a 2hr before bed curfew for looking at computer or phone screens so the blue light they emit doesn't confuse your sleep seeking brain. If you look forward to reading before sleep then go old school a book is a better idea than a tablet

www.kissthemoon.com

The A to Z of Sleep

Vis for

Vitamins

The reason we love night time face and bath oils is that these are the perfect way to deliver nourishment deep into the layers of skin where they are needed most. From vitamin A - known as the anti ageing vitamin because of it’s ability to reduce fine lines through to natural anti-oxidant vitamin E. Natural oils carry these and the other essential building blocks for healthy skin in abundance

www.kissthemoon.com

Wis for

Worry less

The worst thing you can do when you can’t get to sleep is to lie in bed worrying about it. Experts recommend trying to switch your thoughts to something mundane - counting sheep, or playing a simple word game is perfect. If that doesn’t work - get up, leave your bedroom and do something else to distract yourself something simple like a jigsaw puzzle

X is for

e(xhale)

Deep breathing is one of the most effective relaxation techniques to encourage you to fall asleep. Close your eyes and take three long, slow, deep breaths which helps you to concentrate on the moment rather than past or future problems and also de-clutter the noise levels in your mind Ahhh – that’s better already

Y is for

Yoga

Put ten minutes aside at the end of each day to do some simple yoga stretches. It’s the perfect way to release tension and get your body fully relaxed ready to sleep. Yoga teacher and owner of Stretch London, Sophie Whippy suggests four moves as part of your bedtime wind down routine. Check out our Bedtime Blog at kissthemoon.com to see Sophie showcasing these four moves in person for us

Z

is for

respect the Z

zzzzz's

Every organ in our body needs sleep. It’s the time when our brain makes sense of the world around it, solve problems, be creative and have original thoughts. Poor sleep shows on your skin but it also impacts every other cell in our body. We say sleep is a cornerstone of a healthy lifestyle and something to be invested in

About us Kiss the Moon is a British brand, based in the North Yorkshire countryside making 100% natural aromatherapy products that help you to sleep beautifully and wake up looking gorgeous.

Our range includes sleep-inducing night-time skincare, luxury bath products & bedside products to help you relax you before bed & make the most of your beauty sleep

Find our list of stockists or order online at kissthemoon.com

What makes us different ?

SLEEP + SKIN

FOUR BLENDS

100% NATURAL

Make the most of your beauty sleep with products that help unwind before bed while also nourishing your skin overnight

Available in four unique aromatherapy blends so you can find the perfect match to meet your skin and sleep needs

Made using the best natural ingredients we can lay our hands on no parabens, no harsh chemicals, no artificial perfumes, no compromise

@kissthemoonxx www.kissthemoon.com