We recommend adding a few drops of the DREAMER to your aroma diffuser and allowing your bedroom to be filled with a sense of calm whilst you prepare yourself –physically and emotionally - for sleep.

Avoid screen time in the 30-60 minutes before bed, and instead use that time to unwind with our DREAMER blend and soundscape. Dim the lights and practice the following simple relaxation exercises...

DEEP BELLY BREATHS

Lying on your back, place one hand on your chest and the other hand on your belly. Breathe in through your nose, filling your belly with air. You should feel the hand on your belly rise, whilst the hand on your chest stays still. Exhale through pursed lips, feeling your belly empty again. Repeat as often as feels comfortable.

BODY SCAN

Focus on your breath and observe how your body feels against your bed. Draw your attention to the tips of your toes. Notice how they feel, and observe any tension or pain. Allow yourself to breathe through these sensations, before moving on to each part of your body in turn – your feet, your knees, your torso etc. Move up the body so that you finish with the top of your head. Let go of the tension if you can, and allow yourself to relax with every breath.