THE SOLUTION TO A SIMPLE, MEANINGFUL, WELL-DESIGNED LIFE /
THE F Ê T E / LIF E PROJECT NO.
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WHAT I KNOW ABOUT SLEEP Welcome to the Fête/Life Project – a collection of helpful, useful and practical articles that can be applied to life at any time, but especially now. Sourced from the many magazines we have released, our message has never been more relevant or needed by our community today… let’s embrace the simple life and treasure what is truly important – human connection, community, self care and pure acts of kindness. SUPPORT WHEN YOU NEED IT MOST /
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FOR A GOOD NIGHT'S SLEEP / JAC+JACK
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health / W E L L - B E I N G
STORY / KRISTINA KARLSSON / KIKKI.K FOUNDER AND CREATIVE DIRECTOR PHOTOGRAPHY / JENAH PIWANSKI
WHAT I KNOW ABOUT SLEEP Sleep. Just bring up the word with any group of people and you are bound to get a range of responses, war stories and frustrations. Everyone has a story to tell. What we all seem to agree on, is that life is better when we get the amount of sleep we need – and life can be very frustrating and at worst debilitating when that eludes us, for whatever reason. As someone passionate about personal
I love what John Steinbeck once said,
The power of routine is something I find
growth and productivity, sleep fascinates
‘It is a common experience that a problem
really valuable in many areas of my life and sleep is no exception. My night-time
me. In my experience it’s one of the
difficult at night is resolved in the morning
most important factors in feeling good,
after the committee of sleep has worked
routine involves getting offline, enjoying
functioning at your best and living a
on it’. I can certainly relate to the value of
a warm shower or bath, writing in my
life you love. Sleep so fundamentally
simply letting go of problems or challenges
journal, jotting down thoughts onto my
influences our mood, productivity,
pre-sleep, only to wake in the morning
to-do list for the next day and finally
decision-making and overall enjoyment
with a much greater sense of clarity.
settling into bed and reading a book.
of life. Ultimately, the better our sleep – or the more we get of it – means we can be more productive, energised and feel well. If we have more time and energy, we can focus this time and energy on what matters most to us and enjoy our life. Live our best life. Live our dream life – because life is short and why shouldn’t we live what we dream? At various stages in my life I’ve survived on minimal sleep, but I’ve realised that as research now shows, adults on average need seven to nine hours of quality sleep each night to recharge, restore and re-energise. For me, creating a healthy sleep routine has been a process and one that I’m still working on! As a type A, driven entrepreneur trying to cram my life full, as I try my best to be the mother I want to be, while chasing my dream of growing a successful and meaningful business around the world on varying time zones and loads of international travel, I’ve had my share of challenges and hands-on experience with regularly getting the sleep I need. Here’s what I’ve learnt…
Invariably, some nights my mind will still
Other things that help me wind down
race with ideas preventing me from fully
after a busy day and prepare me for a
letting myself drift into sleep. When that
good night's sleep include…
happens I’ll either dump those thoughts into a journal I keep by my bed, which helps me then free my mind, or I’ll simply breathe deeply and slowly and consciously
LIGHTING A CANDLE. T I DY I N G MY L I V I N G S PA C E S LO W LY A N D C A L M LY.
just let those thoughts go, knowing they’ll
ENJOYING A CUP OF CHAMOMILE TEA.
come back to me when I need them.
PRACTISING MINDFUL DEEP BREATHING.
One of my learnings has been that there
PUT TING ON SOFT AND COMFORTABLE
are environmental things that I can usually control that will set me up for a good night’s sleep and taking the time to change those is valuable preparation. For example, things I’ve found that impact my sleep negatively are things like having a room
P YJ A M A S – S O M E T H I N G W E L L W O R T H INVESTING IN. ADDING A LIT TLE L AVENDER OIL TO A WARM SHOWER OR BURNING SOME L AVENDER OIL AT NIGHT BEFORE BED. SLEEP TIP NO. 1 /
that is too warm or too light. A cooler room Some phones can switch their light from is so much better and taking time to block a blue light to an amber light. Studies
out light before settling into bed is something I find really helpful even when I’m in a hotel room, which sometimes means being creative with as many towels as I can get my hands on. I always try to use a sleeping mask and if I don’t have one on-hand I’ll normally place a black t-shirt over my head. Removing electronic devices from my
have shown that blue light hinders the
production of melatonin – the hormone that helps us fall asleep. To avoid this, set your phone to switch over to amber light between 8pm and 8am. Keep your phone out of reach when you’re in bed, or even out of the room altogether. Simply swap to an analogue alarm clock so you’ve got no excuse!
Stress, in my experience, is a significant
bedroom – and staying off them for at
SLEEP TIP NO. 2 /
blocker of sleep and if you want to get the
least an hour before bedtime – is another
Move your body. Research has shown that
sleep you need, addressing and managing
approach that works well for me, helping
regular exercise can help you sleep better,
your stress is a good place to start.
me feel more sleep ready.
as well as helping you stay more alert and
Learning to let go of what you can’t change before you put your head on your pillow each night is so helpful and one way I do that is to simply dump my thoughts in my journal or add any actions floating in my
I avoid drinking caffeine after 3pm and stay away from refined sugars in the evening, both of which I find help set me up for a good night’s sleep.
focused during the day, among many other benefits. That’s why I try to incorporate a regular morning yoga routine and walk as often as possible. I also try and steer clear of exercising at night as I find the rush
head onto a to-do list, well before bedtime.
of endorphins can make it harder to
Another is to take even just a little time to
wind down.
meditate before sleep.
ISSUE NO. 27 / FETEPRESS.COM.AU
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health / W E L L - B E I N G
SLEEP TIP NO. 3 /
SLEEP TIP NO. 8 /
SLEEP TIP NO. 13 /
Researchers have found a link between
Magnesium is a mineral that’s been found
Let the light in as soon as you wake up.
sleep quality and an individual’s levels of
to offer many benefits including improved
Natural light helps to wake us up and stops
vitamin D, specifically vitamin D3, which
sleep. Magnesium helps our body and brain the production of melatonin. Upon waking,
is produced through your skin from sun
relax, which can help us fall asleep quicker
open the curtains and let the light in or,
exposure. To avoid vitamin D deficiency,
and enjoy a deeper sleep. Add magnesium-
even better, step outside for a moment and
make sure you’re getting outside every day.
rich whole foods to your diet, such as leafy
let the fresh air help you start the day right.
Not only is the fresh air good for you, but
green vegetables including spinach and
the natural light helps improve focus and
swiss chard, nuts and seeds (especially
productivity and you can boost vitamin D
almonds), bananas, lentils, beans and
through small doses of sunshine.
whole grains.
I love using Dr Libby Weaver’s Sleep
SLEEP TIP NO. 9 /
you get offline for at least 30 minutes
Keep the bedroom for bedroom activities
every day.
Restore tablets at home and particularly if I’m travelling internationally. Unlike chemical-filled sleep tablets, these simply contain the benefits of natural ingredients like chamomile and magnolia to help you relax and drift off. SLEEP TIP NO. 4 /
Embrace a meditation practice. Meditation helps to calm the mind and body, combat stress and improve your sleep. If you’re new to meditation, start small but, most importantly, just start.
and make sure work stays out of this room. This way your body associates your bedroom with calm and relaxing thoughts.
with managing stress, allowing you to fall asleep easier at night. SLEEP TIP NO. 6 /
Invest in a great mattress, comfortable pillow and soft bedding. These are an essential foundation for sleeping well. SLEEP TIP NO. 7 /
If you find you get into bed and are having trouble falling asleep for at least 15 minutes, stop trying to fall asleep and instead do something relaxing like
typically between 1pm and 3pm. If you can, have a nap for 30 minutes during this time.
realising it. Reflect on how much caffeine
If you can’t, then at least do something
you consume each day and stick to one
restorative and get offline.
cup of coffee, earlier in the day, or green or herbal teas. In a similar vein, be mindful of your alcohol intake and the effect this
Stick to a routine. If you get up early
So, how much sleep are you getting in your day? While some of these tips or quick fixes may seem obvious, it may surprise how many of us simply let them slip as we become stuck in a routine rut and focus more on those around us than ourselves.
throughout the week for work, don’t sleep
Take what resonates most and just start.
in for hours on the weekend. I find that
You won’t achieve everything right away,
having a set time that I wake up each
but the best thing you can do is make
day, which doesn’t differ too much on
a start. When you see the positives that
weekends, helps my body work with its
come out of just small changes, you’ll
natural rhythms ensuring I get the most
be inspired to implement more of these
from my sleep and am alert when I
changes along the way.
wake up. When you’re mindful of your night-time routine, it’s so much easier to clear your mind. Doing things like having a screen cut-off time, taking a warm bath, drinking herbal tea and writing in my journal really help me relax.
KRISTINA KARLSSON IS THE FOUNDER AND CREATIVE DIRECTOR OF GLOBAL SWEDISH D E S I G N A N D S TAT I O N E R Y BUSINESS, KIKKI.K. SHE’S ALSO A S O U G H T-A F T E R I N T E R N AT I O N A L SPEAKER, A PASSIONATE LEARNER
meditation or reading a book. Often it’s
SLEEP TIP NO. 12 /
A N D S E L F-I M P R O V E R A N D
the trying to fall asleep that can wreak
Download your day each evening. To avoid
THE PROUD MOTHER OF TWO
havoc with our minds and cause anxious
waking up to thoughts about the day that’s
thoughts when we aren’t able to fall asleep
been or what’s to come, put pen to paper
straight away, which keeps us up for longer. each evening and write it down. Jot down any thoughts, reflect on the day just
WITH HER PARTNER, PAUL. KRISTINA IS ON A MISSION TO INSPIRE AND EMPOWER 101 MILLION PEOPLE TO WRITE THEIR OWN DREAMS ON PAPER AND SET
for tomorrow. This way you know you’ve
ABOUT BRINGING THEM TO LIFE
your sleep instead.
FETEPRESS.COM.AU / ISSUE NO.27
CHILDREN, AXEL AND TIFFANY,
passed and write down your to do list captured what’s important and can enjoy
98
get more sleep into your life. Our bodies
are very sensitive to caffeine, without even
SLEEP TIP NO. 11 /
day instead of rushing into it. This can help
SLEEP TIP NO. 15 /
Take naps! Napping is a great way to naturally dip in energy in the afternoon,
Instead of turning to your phone or emails
you allow yourself to gently welcome the
sleep. Take regular breaks and make sure
Know your caffeine limits. Some people
will have on your sleeping pattern.
breathing for a few minutes. By doing so,
off from the world can improve your overall
SLEEP TIP NO. 10 /
SLEEP TIP NO. 5 /
as soon as you wake up, practise deep
SLEEP TIP NO. 14 /
Spending just 30 minutes a day switching
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TO CREATE A RELAXING BEDROOM / DOORMAT DESIGNS
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