https://secure.adnxs.com/seg?add=5134449&t=2 https://ad.doubleclick.net/ddm/ad/N1707.ElleUK/B9700855.131748707;sz=1x1;kw=[url_encoded_publisher_data];ord=[timestamp];dc_lat=;dc_rdid=;tag_for_child_directed_treatment=?This content has been created in collaboration with Estée Lauder.
Is it just us or have these lighter evenings called for an increase in impromptu Prosecco sessions?
Fun as they are, all those extra evenings out inevitably make it more and more difficult to find the time, and the headspace, to get a proper night's sleep.
We're not about to tell you to do the sensible thing and skip that last glass (where's the fun in that?), but it's good sense to make every minute of pillow time that you do manage to get really count.
Follow this quick and easy pre-sleep routine and wake up looking and feeling like a better version of yourself.
1. KEEP COOL
A cooler body temperature optimises the release of the sleep hormone melatonin. Experts recommend keeping your bedroom temperature set between 16-18C – not too hot, not too cold – to help you drift off easily and, crucially, stay asleep.
2. EMBRACE THE DARKNESS
It might sound obvious, but when it comes to sleep, darkness really is your best friend. Even when our eyes are closed around 20 per cent of light still gets through, so block everything out with an eye mask. Choose a lavender scented one if you need help winding down, or a silk one for extra beautifying benefits.
3. LET YOUR SKINCARE DO THE HARD WORK FOR YOU
When time's pressed, a full-on pamper session with copious products is out – so reach for hardworking formulas that will make your skin look perkier and more rested come morning. Estée Lauder Advanced Night Repair Serum (£50 for 30ml) supercharges the skin's overnight renewal process to leave your skin looking glowing.
4. GET THE MUNCHIES
Any excuse for a pre-bed snack, we say, but some foods really do promote a good night's snoozing. Bananas contain potassium and magnesium, both of which have a relaxing effect on the mind and body. For more sleep-friendly foods, click here.
5. KEEP CALM AND CARRY ON
Your sense of smell is intrinsically linked with the brain's desire to sleep, so using a calming essential oil is a very clever move. Jasmine is a natural sedative, bergamot promotes relaxation, and lavender helps ease anxiety. Apply to pressure points and take three slow, deep breaths.
6. DON'T BE BLUE
More than any other, blue light – as emitted by our smart phones – affects our body's levels of melatonin. Its shorter wavelength can also trick the body into thinking it's still light outside by messing up your circadian rhythms (your natural sleep/wake cycle). Not good.
Apple has created a snazzy new iPhone update that should help. iOS 9.3 has a Night Shift mode that reduces the amount of blue light emitted, replacing it with a warmer, reddish light. Social media generation rejoice!
