Are You in Sleep Debt?

The Elusive Search for a Good Night's Sleep

Have you heard about the wellness triangle of good sleep, exercise, and healthy nutrition? We all know that good quality sleep is essential for our health and mood, but why won't our exhausted bodies let us fall into a good night's sleep? Why do we wake up repeatedly during the night? No wonder we feel tired and snappy all the time. Blame stress, hormones, and even the change in season for disrupting our sleep.

Our sleep patterns are controlled by our body clock, or circadian rhythm, which is ruled by daylight and the seasons. As the temperature drops in autumn and the days get shorter, we tend to spend more time indoors with less natural light, affecting our brain and skin. But after a busy summer, our body clock might not be ready to slow down when darkness falls. We adjust our skincare routine, so why not our sleep routine?

Let's help your body clock adjust and get you sleep fit! After all, sleep is essential for looking and feeling fresh – they don't call it beauty sleep for nothing. No one deserves sallow skin and puffy eyes.

At io, we have developed strategies to retrain your brain for a good night's sleep.

If your stress hormones are too high, your body won't feel safe enough to fall into a deep sleep. CMT, Nicole C, explains how regular massage reduces stress for a restful night's sleep:
"Massage slows down our nervous system, helping us relax and fall into a deep sleep. Hand movements stimulate pressure receptors in our skin, slow our heart rate and blood pressure, and reduce the stress hormone cortisol. During a massage, our serotonin levels increase. Serotonin is essential for the body's melatonin production, which regulates our circadian rhythm."

Sometimes wellness recommendations can seem like a chore – but not massage. It's no longer just a treat - but a health necessity. At io, we customize each massage to help you feel better in both body and soul. Add an In Fiore Body Balm to your massage to lift your spirits and nourish your skin, or try Healing Hot Stones for increased blood and oxygen flow. Seeing a regular therapist as part of your monthly wellness routine will help them recognize where you hold tension in your body.

Stretching; deep breathing
Stretching combined with deep breathing techniques will soothe aching joints and calm a hyperactive mind before bed. Inhale for a count of four, hold for four, and exhale for four. Finish by elevating your legs on the wall near your bed for five minutes before sleep.

"I have committed to stretching 10-15 minutes before I go to bed. I've always been resistant to stretching (with my always-on-the-go nature), but this new habit has changed my sleep. I no longer wake up multiple times but sleep soundly through the night like a rock." Jennifer, io esthetics + retail director 

Eat for sleep
Avoid eating for three hours before bedtime. Blood sugar spikes can disrupt sleep – give your digestion a break. It's also important to swap stimulating coffee for a soothing beverage. Try Leaves & Flowers Sleep Tea, a blend of Californian-grown botanicals, including chamomile, lavender, and chrysanthemum, to soothe your senses and lull you to sleep.

Autumnal walk
Our body clock needs to see more bright light during the day and less artificial light at night, or it gets confused between night and day. No wonder we feel tired during the day but can't sleep all night. Try an early morning walk to get your daily dose of daylight.

Light therapy
Darkness triggers the production of the sleep hormone melatonin. But artificial and blue light from devices confuses your brain, and it doesn't produce enough melatonin to make us sleepy. Even if you fall asleep, you may keep waking in the night and miss out on stage three, deep sleep. Gradually dimming your lights an hour before bed, and going to bed at the same time, trains your brain to start winding down. No more scrolling Instagram in bed – we see you - try reading a good book or listening to soft relaxing music instead.

Warm bath
Soothe away aching muscles away with our Vital Body Therapeutics CBD Mineral Bath Soak containing organically grown hemp-derived CBD and a unique blend of essential oils.

Sleeping Beauty routine
Calm your mind with Juna Night Cap Sleep Rollerball, rich in calming botanicals. Roll on temples, behind ears, wrists, and soles of feet.
Finish your beauty routine with The Pure Sol mulberry silk sleep mask. The soft, gentle texture locks in moisture to soften the 'crinkles' around the eyes. Swap cotton for a silk pillowcase that is less abrasive and doesn't draw moisture and products from your skin.

Sweet Dreams