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Sleep Advice from Feather & Down



Daisy Churchward

Daisy Churchward

A relaxing bedtime routine and creating a moment for yourself in a calm, quiet place can help prepare your body to sleep. The calm atmosphere helps to ease stress and anxiety before sleeping.


Raising your temperature a degree or two with a bath means the cooling process during bedtime is more likely to help you get to sleep faster.


Place a fragrance on your wrists, temples and neck (your pulse points), as these areas mean the fragrance lasts longer due to the beat of your heart.


Using a body oil and massaging it into the skin can reduce stress and anxiety as it decreases muscle tension and in turn helps you relax more.


Dr Nerina Ramlakhan – LOVE YOURSELF TO SLEEP.

Being hard on yourself will make it harder to get to sleep, a simple meditation will lull you to sleep but can also make yourself feel better.

Dr Nerina Ramlakhan top tip is to practice loving self-acceptance:

“Lie down and relax into the feeling of your bed. Enjoy the sensation of being supported, the smell and feel of your bed, sheets and pillows. Close your eyes and bring your attention to your breath. Notice the natural rhythm of IN and OUT.

Bring your attention to your feet.

Start to work your attention very slowly up your body saying:

I love my right foot
I love my toes
I love my right instep
I love my right ankle
I love the top of my right foot
I love my left foot
Work your way up your whole body. 

Do this very slowly, very gently, as if you’re speaking to a baby. There’s no rush.  If you fall asleep and then awaken, start all over again from your feet.

Love yourself to deep, restoring sleep.”

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