Make Sleep Health A Priority this Autumn

This month, Lon Retreat and Spa is honouring the power of sleep. How good is sleep?! A regular pattern of 7-9 hours of deep sleep can transform your life. Quality sleep plays a key physiological role in the body and improves mental wellbeing, cognition, memory consolidation, immunity, cardiovascular health, reproductive health, and hormone regulation.

Transitioning from a day of productivity to a peaceful night is pivotal for quality sleep. This is achieved when your body seamlessly shifts into the parasympathetic nervous system drive, supported by declining cortisol (stress) hormones and a rise in hormones conducive of sleep such as melatonin. Here are some daily and nightly “Sleep Hygiene” tips to establish an energised wake and restful sleep cycle:

• Embrace daily exercise in nature to boost your mood and clear your mind, fostering a natural path to restful sleep.

• Visit your favourite Spa Retreat. Hint Hint! The sleep-enhancing effects of Mineral Pool Bathing and Spa Therapy can be attributed to its positive impact on the sympathetic nervous system, hormonal balance, and reductions in pain, inflammation, and stress. The tranquil environment of thermal retreats adds to the experience, promoting optimal regulation of cortisol and melatonin. And here’s an exciting insight: research has also shown that the more frequently you indulge in your Spa Retreat visits, the more likely you are to experience improved sleep. More truly is more!

• Enjoy a diverse wholefoods diet to provide nutrients required to produce neurotransmitters and hormones crucial for a balanced sleep/wake cycle. Foods high in Tryptophan, like bananas, oats, tofu, meat, dairy, eggs, fish, nuts, seeds, grains, and legumes, are particularly beneficial. As a precursor, Tryptophan boosts daytime serotonin, the "happy hormone," and night-time melatonin, the "calm sleep hormone.". Adequate Tryptophan and higher melatonin levels at night enhance delta power and non-REM sleep, key markers of sleep quality and depth. Adding these melatonin-rich foods to your dinner is a great bonus:
• Tart Cherries
• Goji Berries
• Eggs
• Milk
• Fish
• Nuts (particularly pistachios and almonds)

Also remember to include dietary magnesium from nuts, seeds and leafy greens for improved muscular relaxation and sleep quality, and Fatty Fish to provide omega 3’s crucial for brain health.

• As the sun begins to set at the end of the day, allow the mind to complete all the mental thinking and cognitive tasks required. This may include journaling to release lingering thoughts. Switch off from the days to-do list. Bring a close to the “worry time”!!

• Limit stimulating substances late in the day such as mental challenges, caffeine, alcohol, heavy meals, and screen exposure.

• Spend time outdoors for sunset or mellow the lights throughout the house as the sun sets.

• Adopt a contemplative practice such as gentle stretching, breathing or meditation.

• At times when the mind has difficulty finding stillness, practice Shavasana, the corpse posture of yoga, where you ask your feet to relax, your ankles, calves, knees, thighs, gluteal, lower abdomen, lower spine, upper abdomen, mid spine, upper spine, the lungs, heart, chest, neck, throat, arms, face, jaw, tongue, eyes and forehead to relax.

• When a little more herbal and nutritional support is needed to calm the mind and body in the evening, the wellness team at Lon Retreat recommends Sleep (capsules) by Gut Co and Sleep Tea by Love Tea.

Create a home spa ritual:

You may begin by indulging in a bath infused with magnesium-rich salts with essential oils (we love Relax and Tranquillity Bath Salts from Subtle Energies). Follow this by applying aromatic body blends (we recommend Blissful Sleep Body Blend and The Facial Blend by Subtle Energies).

Studies have confirmed the neurobiological foundation supporting aromatherapy for sleep disorders, highlighting its effectiveness in treating insomnia. Constituents such as linalool found in Lavender and Mogra, interact with the brain's limbic system via the olfactory pathway influencing hormones that promote sleep. Ancient wisdom and modern science are the foundation of all wellness products used and recommended to guests at Lon Spa.

To support the body’s natural balance and rhythmic patterns, we recommend the following kits or individual products for home sleep therapy (All currently available at The Little Shop of Lon):

Subtle Energies Sleep Program at Home

The Sleep Support Kit comes with The Facial Blend, Pure Indian Rose Hydrosol, Blissful Sleep Body Blend, Sleep Ease Nasya Oil the and Blissful Sleep Patches. The combination of these products are made to quiet the mind, reset the circadian rhythms, and relax into a deep restful sleep.  

The Facial Blend

The Facial Blend is not just a skin-rejuvenating and cell-renewing serum but is also used as an effective tool against anxiety, emotional imbalance, and sleep. The active ingredients of Mogra and a unique quality of Rose work through the olfactory system sending chemical messengers almost instantaneously.

Blissful Sleep Blend

The same active of Mogra can also be found in the Blissful Sleep Body Blend held in a cooling base of Brahmi coupled with Kashmir Lavender, Kewda (known as the dream oil) and Jatamansi which is used for grounding and balancing. Kewda is also a known adaptogen that helps to relieve the stresses within our body. Apply this blend as an aromatic dressing every night.

Blissful Sleep Inhalation Patches

The Blissful Sleep Inhalation Patches carry the same unique active aromas on a self-adhering patch that slowly releases the aromas over a period of some hours.

Sleep Easy Nasya Oil

In Ayurveda, Nasya is the application of oil into the nasal passage, having been used for centuries. The oil contains over 20 herbs infused in Black Seed Sesame that are known to assist with sleep, sinus congestion, and snoring, calms the senses. 

Pure Rose Hydrosol

Complimenting this routine is our Pure Rose Hydrosol which works instantly cool and calm. 

Aura Protection Mist

Misting with the Aura Protection Mist will help instantly ground and quieten an active mind.

Prioritizing sleep is essential component of overall health and well-being. At Lon Retreat and Spa, the emphasis is on cultivating a serene sleep environment through actionable, science-backed practices that underscore the transformative power of restful nights.

By adopting a holistic approach that includes lifestyle adjustments, nourishing dietary choices, and therapeutic rituals, you can significantly enhance your sleep quality and, in turn, day-to-day life. As we honour the power of sleep this month, let us embrace these practices and invest in our nightly rest to rejuvenate our bodies, minds, and spirits for the challenges of each new day.

Jade Ogilvie, Lon Spa Manager