Silk Gifts Ireland Guide Tips and music for better sleep
Our Silk Gifts Ireland tips and music for better sleep is essential for your health and well-being and for boosting your natural healing process. It is nature’s best medicine and provides us with replenishment and rejuvenation.
We’d like to offer you some practical tips and scientifically proven strategiesfor better sleep as well as some wonderful free resources, such as calming music, nature sound scores, and sleep meditations, that can help you wind down and drift off.
Lack of sleep affects our mood, our short-term memory and our concentration levels. It can quickly unravel our good temper and make our problems appear insurmountable. Sleep repairs and heals.
“Sleep that knits up the ravelled sleeve of care”
William Shakespeare
Tip 1 : Create a calm and restful sleep environment
To enhance your sense of well-being and promote better sleep, make your bedroom a haven and a sanctuary
Darkness: This means cool, dark and quiet. Light is the most powerful regulator of our sleeping waking rhythms. In the presence of light, our brain reduces the production of melatonin and we become more alert and wakeful. Make sure it’s dark, quiet, and at a comfortable temperature
Temperature: The decline in body temperature that occurs during the night is essential for a deep sleep to occur. However, if we become overheated, this can disturb the cycle of deep sleep and cause us to be restless and wakeful.
Silk: Indulge in a luxuriously soft silk pillowcase. Silk is a breathable fabric that maintains your body temperature at a steady level as you sleep. It is thermo-regulatory, which means it adjusts to your body heat to ensure a deeper night’s sleep. The smooth, cool, finish feels sensational to sleep on and is the secret to a good night’s beauty sleep.
Tip 2 : Create a wind-down routine
It is very helpful to have a wind down routine before bedtime to separate the busyness of your day from the restfulness of night. Creating a little night time ritual can have a powerful effect. Taking time for yourself is the ultimate in self-care.
Pamper yourself with little luxuries. Soaking in a bath with lavender oil and candles creates a lovely wind-down time. This can be a great help in cooling your body temperature and relaxing you to promote better sleep.
Do some gentle stretching or yoga, listening to calming music, taking a short walk, or some deep breathing exercises. Play with the cat or pat the dog. Experiment a little to find what works best for you.
Silk Eye Mask: Then pick up your beautiful silk eye mask as you head off to the bedroom for a great night’s sleep
A silk sleep mask can really help you sleep. This is because when your brain senses complete darkness it causes the production of melatonin – the sleep hormone. Your lovely silk eye mask is invaluable to block out all stimuli and create an instant darkness to soothe you and lead you into a deep sleep.
Tip 3 : Read a book – avoid electronic devices before bed
All artificial light emitted from T.V. screens, computer screens, tablets and smartphones, which is rich in blue light, can suppress the production of melatonin.
“Some people can’t sleep because of insomnia. I can’t sleep because I have internet.”
Avoid: Try to avoid exposure of this kind before bedtime to induce an atmosphere of calm.
Read: Before you go to bed read something that nourishes you. Gather together your favourite books and perhaps some poetry or even a Haiku.
“Before you sleep, read something that is exquisite and worth remembering.”
Erasmus
Tip 4 : Manage your worries and stress – Write them Down
The reason that we find falling asleep and staying asleep difficult is because we often bring anxiety and worries to bed with us.
Anxiety: Our anxieties can make falling asleep and staying asleep difficult. Try to resolve your worries by detaching from them before bedtime. Write it Down: Jot down what’s on your mind and then set it aside for tomorrow. Start with the basics, such as getting organized, setting priorities and delegating tasks.
Gratitude Journal: Keeping a gratitude diary can remind you of the good things in life and greatly contribute to your sense of well-being.
Tip 5 : How Does Music Help You Sleep?
Music is a great healer. Our brains love music and they’re hardwired to respond to it; both physically and emotionally. Calming music regulates our breathing, triggers the release of dopamine (the feeling of well-being), and even lowers our stress levels, signalling that it’s time to wind down and prepare for sleep. Finding the right music or sound score can lull your body into an ideal sleep rhythm, as your breathing matches the beats: creating a soothingly meditative effect.
Tastes in music vary greatly, so we have several different suggestions for you to try. We have a collection of different calming music and also sound scores, nature sounds, and sleep meditations for you to experiment with and get started.
1. Max Richter -Sleep Album
Max Richter’s Sleep album is my all time personal favourite. This powerful music conjures up a deep state of calm and is a meditative respite from the chaos of modern living. His landmark 8.5 hour work, designed to be listened to while you are asleep, explores new ways for music and consciousness to interact, a “personal lullaby for a frenetic world…a manifesto for a slower pace of existence.”
You might like to listen to Max Richter’s Sleep album. This powerful music conjures up a deep state of calm and is a meditative respite from the chaos of modern living. You can download his free app It is available on Spotify or you can download the Max Richter App here:
2. Classical Music
Classical Music can be very soothing: Here are a few free music samples to prompt you, but you will surely have your own favourites. (This music is beautiful – but be patient with adds at the start)
3. Chanting
Chanting can be deeply calming. You may enjoy this beautiful Peace Chant – Om Shanti-especially for all of you who do Yoga.
Sounds of Nature
You may prefer to fall asleep to the sounds of nature Nature:
Nature sounds act as a distraction away from day-to-day anxiety and worries, redirecting our tensions and stresses outward to objects and movements outside.
Nature Sounds Relaxing Music with Water Sounds Meditation (Nature sounds with piano)
The sound of Calm Forest Waterfall on Youtube: This is beautiful, but there are adds at the start.
Spotify has some Lovely Nature Sound Scores
Sleep Meditations
Sleep meditation helps us let go of the fear, stress, and worry that can keep us awake. The mind’s tendency to get caught up in thoughts is perhaps strongest at bedtime, when we suddenly stop and be still.
Meditation for sleep is a specific, guided experience that allows us to let go of the day so that we can rest the mind while simultaneously resting the body
Guided Meditation for Sleep… Floating Amongst the Stars
Sleep Yoga: Guided Yoga meditation leading you into a state of relaxation and deep sleep.
Apps such as CALM and HEADSPACE might be very helpful if you’re feeling stressed.
Tip 5 : If You Can’t Sleep- Don’t Fight it- Just Rest and Enjoy the Quiet
If you find yourself wide awake in the middle of the night, and are folloying these tips and music resist the temptation to grab your phone because this can stimulate and distract you.Accept and enjoy: Don’t struggle against your wakefulness. Accept it and even welcome it.
Just Rest: The more you try to sleep, the more sleep escapes you, and this can make you anxious. Just accept your wakefulness and enjoy resting in bed.You get a lot of benefit from just resting.
