Your Sleep Questions Answered by Suzy Reading

Posted by Nicola Elliott

Your Sleep Questions Answered by Suzy Reading

As you know September is all about sleep for us, and as well as bringing you fantastic products to help you sleep during, we also wanted to bring expertise and insights. We're lucky to have Suzy Reading as part of our Wellbeing Board. Suzy is a Psychology expert, specialises in stress management and personal wellbeing.

We decided to bring her expertise to our twitter followers in a take over, giving customers and anyone else who struggles with sleep the chance to ask Suzy their sleep questions, here are the most asked questions…

 I have always been able to fall asleep but struggle to stay asleep. Do you have any tips on getting back to sleep or to sleep through?

Try a mantra like 'I soften into this moment' to distract the mind. The 7/11 breathing technique also helps, especially when used with the NEOM sleep hand balm or you could try a physical relaxation exercise.

My 2 yr old has suddenly started refusing to go to sleep. How can I calm her down before bed and help her settle? 

Try yoga: hands & knees poses, down dog, childs or lying down knee hugs, twists. Belly breathing helps & of course NEOM pillow spray!

Q Could I have some tips for when kids wake you in the night!? Then you drift off then they wake again?

A I hear you mama! During the daytime, self-compassion is key. Rest when possible. Child's pose helps with this or just head on the table to reboot for 30 seconds of slow breathing. At night try a physical relaxation exercise in bed, focus on breathing and squeeze muscles then release, also try this mantra “If I can’t sleep, I'll rest.” repeat until you feel yourself relax.

What's your view on phones and tablets around bedtime and wake-up time? How long before sleep should we switch them off?

Ideally an hour before bed, if that feels unrealistic, 30 minutes at least. Ease into your day with a mountain yoga breath or mantra instead, have fun dreaming up other activities you could turn to rather than the screen - podcasts, music, a bath, a fav mag, gentle yoga.

What's the best way to feel rested when you're a sleep deprived new mum? Is there an optimum nap time or some other secret?!

Nap when you can! Lie down with your legs up the wall, it’s super soothing even for 5 minutes. Smooth out your breathing if no time to stop, take a moment and focus on inhaling and exhaling for 1-2 minutes and allow yourself to reboot.

What is the best scent to help relax before going to sleep?

Personally I love something zesty like citrus or pine. The NEOM 'feel refreshed' range is great for that! The room spray is a favourite of mine. The hand balm is also fantastic for giving you a boost whenever you need it!  

Q Do you think there's an ideal scent to wake you up?  

Ideally an hour before bed, if that feels unrealistic, 30 minutes at least. Ease into your day with a mountain yoga breath or mantra instead, have fun dreaming up other activities you could turn to rather than the screen - podcasts, music, a bath, a fav mag, gentle yoga.

I’m a caffeine addict, how late can I get away with drinking coffee before it affects my sleep?

A Personally 2pm is as late as I would suggest. However, experiment to see what works for you but check sleep quality as well as the ease of getting to sleep. Green tea works or sparkling water is refreshing too if you need something to replace coffee. You could also try the NEOM Eau De Parfum - it’s the perfect pick me up!  

I keep waking up really early around 5am, do you have any tips to stop early morning awakening?

A It’s hard to stop early waking but you can explore what you do when you wake - perfect for lying down meditation, breathing, mantras. Make the most of a little more time to wake up slowly and ease into the day.  

Any tips for sleeping with chesty breathing and a sore throat? I suffer regularly with this and it really affects my sleep and my mood.

A I'd try to distract myself. Try mental imagery like 'replay your best day'. A guided 'yoga nidra' would help too. If in doubt make the most of resting time, even if you can’t actually sleep, allow your body and mind to relax.  

Q Is there an optimum time to apply the scent before going to bed?

Use a scented candle in the bedroom in the hour before bed or just a quick massage of hand balm or spritz of pillow spray works wonders. So however much time you have before bed there are things you can do to boost your chances of a great night’s sleep.  

Q I feel as though I haven't slept properly in months, definitely no deep sleep that’s for sure, I just lie there for hours every night, help!

A try the mantra: “If I can’t sleep, I will rest. If I can’t slow my mind, I will soften my body. I become my breath…” repeat for as long as you need to until you feel relaxed and less anxious about sleep. You can repeat it out loud or in your head, whatever works best for you. We really hope the tips above help you all to sleep a little better, find a new bedtime routine or solve some of your sleep struggles.