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    Dreams of Africa

    Mediterranean Moon

    Oriental Lullaby

  • Dreams of Africa

  • Mediterranean Moon

  • Oriental Lullaby

    • "Put simply: sleep, a consistent 7-9 hour opportunity each night, is the single most effective thing we can do to reset our brain and body health each day.”
    Matthew Walker, sleep diplomat, professor and author of ‘Why We Sleep’.

    A great night’s sleep starts well before you go to bed. Evening rituals are invaluable to help your mind and body unwind and prepare for a restful sleep. Below are some of our favourite rituals and wind-down activities. We hope you find some that work for you, or they inspire you to discover your own.

    YOUR BEDTIME

    Keep it consistent.

    Sleep thrives on a regular routine, so try and stick to a specific bedtime every night. Consistency is king.

    YOUR ENVIRONMENT

    Create a calming and inviting sanctuary.

    Try to keep your room as dark as possible and slightly cool (the ideal temperature is between 16-18C/61-65F). Make sure you’re sleeping comfortably by investing in a good mattress, pillows and pyjamas - and an eye mask if needed. Set your phone on sleep mode and keep all blue light electronics out of the bedroom, as blue light interferes with your natural sleep cycles.

    YOUR THOUGHTS

    Appreciate the positive moments of your day.

    The last five minutes before we fall asleep are crucial in programming our subconscious mind, so choose your last thoughts carefully every night. Activities like journaling, meditation or expressing gratitude for the day, setting intentions and practising positive affirmations can help send the right instructions to your subconscious as you doze off.

    YOUR BODY

    Release tension and wind down from the day.

    When it comes to our bodies, most of us are aware that heavy meals near bedtime, caffeine and alcohol can all interfere with a good night’s sleep. But fewer people know how to promote physical relaxation and sleepiness. Taking a hot shower or bath, gentle stretching and evening yoga flows can all help release tension and pave the way for a restful night’s sleep.

    YOUR SCENT RITUALS

    Infuse your space with your favourite, calming scent.

    Another invaluable addition to your bedtime routine is a soothing fragrance. Our minds love patterns and familiarity, so establishing an enjoyable evening ritual featuring a calming scent can be both rewarding and highly effective, triggering a physiological association with rest and relaxation. 

    Explore Vocā's diverse range of soothing and sumptuous scents to find some inspiration. Click here.