Tips On How To Sleep Better

We’ve enlisted the help of scientists at the European Sleep Centre to create a brand new ‘Sleep’ routine, developed by experts and scientifically proven to improve sleep*. We all deserve the restful, regenerative sleep we need to take on the world. Here’s how to get some.

We’ve all been there. Wide awake, bolt upright, wondering if you’re the only person in the world still up. Don’t worry, you definitely aren’t.

In fact, Google searches for ‘insomnia’ peaked in 2020**. Analysis by the European Sleep Centre has found that exposure to work, screens and the long-term stress of the pandemic are having a big impact on our sleep.

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A picture of a model relaxing

WHAT ARE THE BENEFITS OF BEAUTY SLEEP?

Your circadian rhythm is the 24-hour internal clock known as your sleep-wake cycle. At night, while we dream away our skin does the hard regenerative work under the surface. Our body temperature lowers, we flush out toxins, our hormones rebalance and blood flow to our skin increases which helps rebuild collagen.

Yes, the rumours are true, beauty sleep is a thing. Ideally, adults need at least seven hours and teens nine hours of beauty sleep for our bodies to do all this behind-the-scenes work to help us feel rested and looking fresh.

YOUR THREE PART JOURNEY TO A DREAMY NIGHT’S SLEEP

Here’s how to get yourself into a better (circadian) rhythm with simple tips for every stage of your sleep journey.

1. GET YOUR LIFE READY FOR A GOOD NIGHT’S SLEEP

The first step on your peaceful sleep journey is to pay a bit of attention to your routine. Maybe kick some naughty habits? A few little tweaks can go a long way. So...

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A model holding a glass of water

DRINK THE RIGHT DRINKS

Skipping coffee might seem impossible when you’re flagging, but the ESC says: ‘Avoiding caffeine, sugar and alcohol is going to help when it comes to getting to sleep’***. Alcohol affects the type of sleep we get and can make us wake up earlier, and affect sleep quality, even if we sleep for eight hours. Alcohol is a diuretic too, which means we lose fluid through sweat and become dehydrated, so our skin can lose its glow.

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A model massaging her leg

GO TECH FREE

Tempting as it may be, looking at screens late at night is also not the answer to a peaceful slumber. The ESC recommends banning all electronics from the bedroom. They say: ‘Exposure to light from screens disrupts the circadian clock by strongly stimulating certain blue-sensitive cells in the retina. The blue light from our screens deceives the brain, believing that it is daytime. There is no production of melatonin and therefore no falling asleep. Binge-watching also shifts the time of bedtime and therefore the sleep time so necessary for our daily balance’****.

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The Body Shop Sleep range

UPGRADE YOUR BED

A comfy bed is a happy sleeper. If you want to snooze like the real Sleeping Beauty, why not try out silk pillowcases? Their next-level softness can keep your skin more hydrated than their drier cotton counterparts. Silk or no silk, we have the perfect pillow partner for you. Our Sleep Calming Pillow Mist boasts a floral, aromatic scent that helps create a calm atmosphere and helps you switch off before bedtime. Spritz it on your pillow and sheets and use it as part of our 4-step bedtime routine to sleep better and wake stronger*.

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A model looking tired

DO SOME SLEEP MATHS

Don’t let your circadian rhythms get too funky. These biorhythms control when we feel sleepy and alert. Pay attention to your waking and sleeping patterns and commit to going to bed and waking up at similar times each day. That means making plans that aren’t going to wipe you out. The ESC says: ‘Studies in the US have found a phenomenon called social jet lag from variations between sleep times from weekdays to weekends. On Monday, when you have to go back to work (and drag your bedtime backward), you feel crummy and you’re more likely to get sick’*****. Uh huh, keep spontaneity at bedtime for special occasions.

2. GET YOURSELF READY FOR A GOOD NIGHT’S SLEEP

Ok, let’s say tonight’s the night you sleep like a baby. You’ve got the right quality sleep attitude, but how do you get in the zone?

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A model in the bath

TAKE A RELAXING BATH OR SHOWER

A soothing bath time routine is the best way to get yourself off to sleep. Choose heavenly scented bath bombs, bath foam and bath milk to take your nose and skin to that special place. Science says that warm water, 90 minutes before bed, helps our body temperature get to its perfect sleepy place.

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A model massaging her arm

TRY A HOME SPA REGIME OR SENSUAL MASSAGE

A good soak to soothe our senses, tick. But maybe you could up your sleep game even further by getting in touch with yourself. Touch, especially the self loving kind, is known to raise levels of a love hormone called oxytocin which helps us relax. So, after a long shower or lounge in the bath, continue your sensory sleep routine with a snooze-inducing body massage with our sensuous oils and creams.

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A model holding Sleep calming pillow mist

SPRITZ A CALMING FRAGRANCE

Our sense of smell is, as you might think, close to our brains. When we treat our nose to a smell it enjoys, our brain can slow down and prepare us for sleep. We’ve collected some of nature’s most calming scents in the form of room-sprays and oil diffusers. Spritz our delightful scents on your bedsheets or infuse your bedroom with a nose treat to help you drift off.

3. GET YOUR NIGHT TIME SELF-CARE ROUTINE IN SHAPE

Overnight care is essential for a properly restorative beauty sleep, so let our four faithful heroes work their magic while you kip.

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Vitamin C

STEP 1 MASSAGE SKIN WITH A SERUM OIL

First up, our mighty night owl, Vitamin E Overnight Serum-In-Oil. This 8-hour formula combines an oil infusion with the fast-absorbing, ultralight texture of a serum. It leaves your skin looking fresher, feeling nourished and replenished with moisture overnight – all in perfect harmony with your 8-hour beauty sleep schedule.

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Tea Tree

STEP 2 HELP BATTLE BLEMISHES WHILE YOU SNOOZE

And what if the sleep fairy could work a little overnight beauty magic on blemished skin too? Well, they can with some help from our carefully formulated Tea Tree Anti-Imperfection Night Mask. This blend of Community Fair Trade tea tree oil and salicylic acid works with your night skincare routine to help you wake up to clearer-looking skin.

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The Body Shop Sleep Body Cream

STEP 3 HIT THE SHEETS WITH A RICH BODY CREAM

And now for a night-time body care routine that’ll help you float off into a deep slumber and give your body some overnight restoration of its own. Massage in our Sleep Balmy Body Cream to moisturise your body and let your mind drift away with the tranquil aroma before bed. It’s a non-sticky, non-greasy cream that leaves your skin feeling softer, smoother and nourished with moisture.

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Sleep Essential Oil Blend

STEP 4 UNWIND WITH A SENSORY LULLABY

And now for the king of sleep hacks. Gently unwind your body and mind with our Sleep Essential Oil Blend. Its serenely aromatic scent helps prepare busy bodies and minds for some serious shuteye. Just dab a few drops onto pulse points, like your wrists and temples, and let its gentle floral aromas help you switch off. Used as part of our 4-step bedtime routine, it helps you hit the pillow faster and improves sleep quality.*

Our 4-step bedtime routine

Our 4-step Sleep routine has been clinically proven by the European Sleep Centre to help you sleep better and wake up more energised. Because we all deserve a restful, regenerative sleep, we need it to take on the world*.