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Sleep Hygiene

A regular bedtime and relaxing wind-down routine can help programme your body clock for sleep. Consider a warm bath or some gentle stretching to prepare you for bed. While fresh air and exercise during the day is great, avoid evening exercise as it has a stimulating effect. Overeating late in the day can also interfere with sleep, so try to keep evening meals light. Finally, while a hot drink is a great way to round out your bedtime routine, it’s best to cut out caffeine from noon onwards.

Caffeine and Sleep

Caffeine is a stimulant, making us feel more alert and awake. It’s no surprise that desire for caffeine increases when we are tired and sleep deprived, but indulging can lead to a vicious cycle: even a small amount of caffeine can affect our quality of sleep, as well as how easily we fall and stay asleep.

Experts suggest avoiding caffeine for at least six hours before your bedtime and replacing caffeinated drinks like coffee, standard tea, and fizzy drinks with caffeine-free alternatives, such as rooibos.

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ROOIBOS BEFORE BED

In South Africa, rooibos is an age-old home remedy for soothing, even given to children with colic to help calm them to sleep. Naturally caffeine-free, rich in antioxidants and many vitamins and minerals, why not end the day on a positive note with a comforting cup of delicious rooibos?

BLUE LIGHT AND SLEEP

It’s hard, we know! But try to put down the smartphone, turn off the tablet and avoid screen time for an hour before bed. Studies show that the blue light emitted from these devices discombobulates the body’s biological clock, supressing melatonin - a hormone key to regulating our sleep.

WINDING DOWN THE MIND

You know how it goes: You put your head on the pillow and your mind goes into overdrive. Help to keep it clear by creating restful conditions – make sure your bedroom is not too warm, that your bed is comfortable and that there is no bright light. Writing a "to do" list for the next day can also help, but if you’re really stuck ‘counting sheep’ and counting backwards from 1000 are handy tricks.

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Original Rooibos (redbush) Tea - 40 teabags / Standard

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PEACEFUL NIGHTS

Sleep Hygiene

Caffeine and Sleep

ROOIBOS BEFORE BED

BLUE LIGHT AND SLEEP

WINDING DOWN THE MIND