ENJOY FREE SHIPPING IN NL & BE ABOVE € 100, EU ABOVE € 150 & WORLD ABOVE € 250

Enjoy 10% OFF with your first order

Search
Close this search box.

6 strategies to help you regulate
your internal body clock for better sleep

Make sleep your wellness priority

Getting enough high-quality sleep plays a critical role in various aspects of our physical, mental and emotional health and wellbeing. Getting enough quality sleep is not a lifestyle luxury but a non-negotiable biological necessity for our body and brain to function well. In fact, being sleep deprived is a threat to our health. Study after study shows how insufficient sleep can weaken our immune system, affects our memory, influences our productivity, focus, concentration and how it can contribute to weight gain, heart diseases and hypertension, hormonal imbalances, depression and skin problems, just to name a few. That's why you will find a lot of self-care products and strategies in our assortment to support you to get those 7 to 9 hours of quality sleep every night.

Why regulating your internal body clocks is key for good sleep

Regulating our internal body clocks, also known as the circadian rhythms plays a critical role in the quality and quantity of our sleep. Circadian rhythms are natural, internal, biological processes that are driven by an internal body clock and are synchronized with the 24-hour day-night cycle of the Earth. It influences a wide range of biological processes in our bodies, the sleep-wake cycle is one of them.

The Sleep-Wake Cycle
The sleep -wake cycle is an internal process that regulates the timing of sleep and wakefulness with the natural light-dark cycle. It basically boosts alertness, cognitive performance and wakefulness during the day when environmental light levels are high and encourages drowsy and sleepy feelings at night when it's dark. A well-regulated sleep-wake cycle helps one to fall asleep faster, stay asleep longer, and wake up feeling more refreshed.

Here are some strategies to help you regulate your internal body clock for better sleep:

01. Regular consistency is king

Establish a regular and consistent sleep schedule. Going to bed at the same time and waking up at the same time every day, even on the weekends, helps to synchronize your body's internal clock. It will anchor your sleep and improve the quantity and the quality of sleep.

02. Keep it cool, quiet and dark

Our body temperature naturally drops by about two to three degrees Celsius to initiate sleep and then to stay asleep. A cooler room temperature helps facilitate this drop-in body temperature, which is a crucial part of our body's sleep-wake cycle. Aim for a bedroom temperature of 18 degrees Celsius. Also keep your bedroom quiet and dark (!) as this signals that it’s night-time to your brain, promoting the release of the sleep hormone melatonin.

03. Tech and sleep don’t mix

Reduce exposure to bright screens (phones, tablets, computers, TVs) before bed as it stimulates the brain making it harder to switch off + the blue light emitted messes around with your circadian rhythms as it blocks the production of melatonin, one of the most important hormones needed for the onset of sleep.

04. Bedtime routine

Develop a calming pre-sleep routine to signal to your body and brain that it's time to wind down. Try to wind down in the last hour before you go to bed to give your mind and body a chance to relax. Train your brain by creating consistent self-care rituals that it is time for a rest. Involve some self-care rituals into your nightly routine that make you feel centred and relaxed. As long as it is tech-free, the possibilities are endless; listen to quiet soothing music, read a book, light a candle, give yourself a foot massage, do some gentle stretching and yoga or a guided meditation and focus on slow, consistent breaths to lower your heart rate and to calm your mind. Take a warm bath with calming scents, drink herbal tea, write down things that you are grateful for and silence anxious thoughts that might come up in your journal.

05. Be mindful of your diet

Limit your intake of caffeine and alcohol in the hours before bed. While alcohol may initially make you feel drowsy and help you fall asleep faster, its effects on sleep quality and overall sleep architecture can be quite detrimental. Maintain a healthy diet, eat regularly and don’t eat anything too heavy too close to bedtime as it takes longer for the body to digest a heavy meal late at night, affecting your sleep and body clock. Circadian rhythms also influence metabolic processes like digestion and energy expenditure, which can affect weight and overall health.

06. Get plenty of physical exercise and natural light exposure

Regular physical activity has been shown to improve the quality of sleep. People who engage in regular exercise often report falling asleep more quickly and they experience a deeper, more restorative sleep. Avoid intense and vigorous exercise close to bedtime, as it raises your body temperature and stimulate your nervous system making it more difficult to fall asleep. Spend some time outdoors during the day, especially in the morning. Natural light helps reset your circadian rhythm and promotes wakefulness during the day.

A well-regulated circadian rhythm helps you fall asleep faster, stay asleep longer, and wake up feeling more refreshed. Remember that it may take some time for your body to adjust to a new sleep schedule and for your circadian rhythm to become well-regulated. Be patient and consistent in your efforts, and over time, you should experience improved sleep quality

SHOP THE|TIDES SELF CARE TO IMPROVE YOUR SLEEP QUALITY
Share:
ABOUT
GOOD TO KNOW
SPA PROFESSIONALS
FOLLOW US
Facebook-f Instagram Pinterest Linkedin

© 2024 The|Tides BrainBodyMind Wellness. All Rights Reserved

Seaweed and Algae | Pure, potent and powerful
 
The seaweed that we use in our formulation is sustainably and ethically sourced on land along the coastline. It 100% organic, thus preserving its nutritional content and undergoes no chemical treatment, contains no preservatives.

The seaweed grows in seawater pools which mimic the marine environment. Clear seawater is pumped from the depths of the sea and after a cleansing filtering process it flows into the seaweed growing pools. The seaweed grows in mineral rich unpolluted seawater and is divided into age groups; the ‘Baby House, the Children’s House’ and the ‘Adults ‘. The unique pools imitate the conditions in the sea, the pools are open to the sun and condensers in the water create wave-like movements. After the growing process is completed, the water is pumped back to the sea. The seaweed’s organic growth is monitored according to recognized international standards

About Seaweed

Seaweed and human plasma are almost identical in their chemical composition. It contains an abundance of minerals, vitamins, anti-oxidants and amino acids (especially iodine). Seaweed is known for its slimming and body toning properties, it promotes detoxification, is deeply hydrating and soothing for the skin and can aid in relieving topical skin conditions. Due to its rich mineral content it is a natural stress buster and relieves muscles pain and tense joints.
close-link
Powered by Convert Plus
Magnesium Chloride | The ultimate relaxation and feel good mineral

The Source

The magnesium in our formulas is a true Dutch original. Originating from a 250-million-year-old evaporated sea from the Pangea Era it is sustainably sourced by just using water pressure. As the magnesium has never been exposed to modern day pollution, this unique in the world magnesium is certainly the most pure and natural source of magnesium chloride in the world known to date.

About magnesium

The magnesium chloride molecule is the same molecule that is present in seawater and in our bodies. It controls hundreds of chemical reactions in the body; the production and transport of energy, synthesis of protein and is essential for transmission of nerve signals, muscle function, healthy DNA, blood pressure regulation and blood sugar uptake. It is in an important mineral to keep our brains and bodies strong. When our magnesium levels dip and become low we can feel stressed, fatigued, as well as experience sleep deprivation and skin disorders can occur too. Think about magnesium as the ultimate relaxation and feel good mineral which our bodies need to operate optimally. If our magnesium levels are perfectly balanced it can make us feel like we are on top of the world.

Can magnesium can be absorbed through the skin?

If molecules are small enough, they can slip through the skin. A molecule smaller than 500 Daltons, can drift through the stratum corneum, the outer layer of the skin - the 500 Dalton rule. Magnesium Chloride ions are significantly smaller than 500 Daltons, at an atomic mass of just 24 Daltons.
close-link
Powered by Convert Plus

Grey Sea Salt | A mineral powerhouse
 
The Source

As we take no short-cuts with our ingredients we researched many different salts and consciously choose grey sea salt. Not only is this salt sustainably farmed but also hand-harvested using a traditional ancient 2000 years old method. This tradition of craftsmanship has been passed down from generation to generation of salt marsh workers and is still used today.

 How does it work?

Mineral-rich ocean water is channeled through an ingenious channel system to shallow clay swamps acting as a natural purification method, as microbes in the clay neutralize impurities in the seawater. Tests show that the salt is 100 % pollution free due to this time-honored natural purification system. After a journey of 2 weeks in the channels, the salt is collected at one of the many ancient sea beds where it evaporates by the sun, leaving only the salt crystals with over 80 vital trace minerals and electrolytes. As the salt is not washed but sun dried, the refined mineral balance remains completely intact. Many other sea salts are bleached, chemically derived and oven dried which means that many of their vital bioavailable nutrients get lost.

About Grey Sea  Salt

Grey sea salt contains over 80+ vital minerals such as magnesium, potassium, calcium, iron, manganese, zinc, copper. Bathing in raw grey sea salt helps to detoxify, condition and heal the skin; it increases circulation, draws out impurities, cleanses the skin pores, removes dead skin cells, leaving the skin soft and thoroughly cleansed. It’s amazing mineral content helps to restore the protective skin barrier of the skin, helps to enhance hydration and greatly aides in reducing inflammation. That’s why people with inflammatory skin conditions are often advised to swim in the sea as part of their treatment. Grey sea salt is also a great source of electrolytes, which plays an important role in the nervous system. They are vital for our brain, heart and muscle health. Grey Sea Salt can easily be absorbed through the skin through bathing.
close-link
Powered by Convert Plus
Sea Clay | The Noblest of Clays

The Source

Our clay is sustainably and ethically mined, undergoes no chemical treatment, contains no preservatives and is sun dried which not only preserves its rich mineral content but also does not reject Co2 in the atmosphere. The often oven dried and cheap versions available on the market loose many of its mineral content. The particle size of our clay is only 20 µm which easily dissolves in water and does not clog the drain, when used in a bath. 

About Sea Clay

The clay that we use in our bath formulations contain over 80+ minerals and trace elements such as magnesium, potassium, silica, manganese, phosphorous, copper and selenium and has been used for thousands of years by many civilizations for its cleansing, purifying, re-mineralizing and balancing properties. Bathing is Sea Clay has a cleansing and purifying effect. The ionic charge of our clay is 100% negative and adsorbs and absorbs positive charged ions. Almost everything that attacks our bodies like bacteria, viruses, fungi, and toxic chemicals, is of a positive ionic charge. With its negative charge and very fine texture it draws out the positive charged impurities and toxins while releasing its minerals and trace elements into contact with the skin. Due to its rich mineral content it naturally eases sore muscles, relieves tension in joints and combats fatigue.
close-link
Powered by Convert Plus
Only use your jade roller on a clean face. Before your start rolling apply a few drops of the Pure Radiance | Face Oil  on your face, neck and chest. Follow the steps hereafter.

Roll lightly do not press too firmly. Repeat every stroke a few times but always pick up the roller and start again from the starting point. Don’t roll backwards. After finishing one side of the face you repeat the same procedure on the other side of your face.

Chest
Start with the large sized stone on your chest and roll along your skin with outward and upward strokes moving towards the lymph.

Neck
Move up to the base of the neck rolling with the large size stone upwards to the jawline.

Chin, Jawline
Continue with the large size stone from the middle of the chin and roll under the chin and on the jawline with outward and upward strokes towards the ear.

Mouth
Roll with the small size stone under, up and above the lips with outward and upward strokes toward the ear.

Cheeks
Roll from the large size stone from the nose outwards toward the ear.

Under Eye and Eye lid
Start with the small size stone at the inner corner of the eye and move very gently to the temple.

Eyebrow
Follow  the contour of your eyebrow  with the small size stone and roll outwards and down to the temple.

Forehead
Start at the middle of your forehead and roll with the large size stone upwards and outwards towards the hairline.

Repeat the same procedure on the other side of your face.

Clean your jade roller with warm water and soap after use, dry with a clean paper towel and store in a clean, dry place.
close-link
Powered by Convert Plus
Only use the Jade stone on a clean face. Before your start apply a few drops of  Pure Radiance | Face Oil on your face and neck, warm the Jade stone up between your hands.  Follow the steps hereafter.

It is important to always keep the stone flat against your skin and perform light and long strokes, do not put too much pressure on the stone. Repeat every stroke a few times but always pick up the stone and start again from the starting point. After finishing one side of the face you repeat the same procedure on the other side of your face. Always us lightly and give a tiny wiggle at the end of the movement to support removal of waste under the skin.

Neck
Start at the neck and sweep up gently toward the jawline.

Chin , Jawline and Mouth area
Move up to the middle of your chin and sweep the area that’s right under your chin with outward and upwards strokes toward the bottom of your ear.
Continue from the area under your lip sweep on your jawline with outward and upwards strokes toward the bottom of your ear.
Continue from the middle of the upper lip and sweep with outward and upwards strokes toward your ear.

Cheeks
Start from the side of your nose and sweep across your cheeks and underneath the cheekbones with outward and upwards strokes toward the hairline.

Under Eye
Sweep very gently under your eye from the inner corner of the eye and move very lightly  to the temple.

Eyebrow
Follow the contour of your eyebrow and sweep lightly outward down to the temple staying on the brow bone.

Forehead
Start from the area right between your eyebrows (third eye) Sweep lightly upwards towards the hairline and continue to go down on the hairline and down to the jawline to the collarbone.
Continue from the middle of your forehead and gently sweep right above your eyebrows, towards your temple down to the jawline to the collarbone.

Sweeping down all the way to the collarbone is important to collect the lymph you moved to the side of your face so that it moves towards the lymphatic drainage points.

Repeat the same procedure on the other side of your face.

Clean your jade stone with warm water and soap after use, dry with a clean paper towel and store in a clean, dry place.
close-link
Powered by Convert Plus
Always use the cups on a clean face. Before your start, apply a very generous amount of the Pure Radiance | Face Oil on your face and neck, this is important for good and safe suction and gliding. DON'T let the cup sit in one place, as that can cause bruising. Keep it moving!  Follow the steps hereafter carefully as the lymphatic drainage in every step is most important.

Repeat every stroke a few times but always pick up the cup and start again from the starting point. After finishing one side of the face you repeat the same procedure on the other side of your face.

Chin, Jawline and Cheeks
Put the large cup under the midpoint of your chin and move the cup outward and upwards towards the ear and down to the jawline to the collarbone.  Apply a little jiggle to stimulate the lymph at the of the movement.
Continue with the jawline and the cheeks, move the cup outward and upwards strokes toward the hairline and down to the collarbone. Apply a little jiggle to stimulate the lymph at the of the movement. 

Mouth area
Move the small cup around the mouth area and lips.

Under Eye
Move with the small cup very gently under your eye and move very lightly  to the temple and down to the jaw to the collarbone.

Forehead
Start from the area right between your eyebrows (third eye) Move lightly upwards towards the hairline and continue to go down on the hairline and down to the jawline to the collarbone.
Continue from the middle of your forehead and gently move the cup right above your eyebrows, towards your temple down to the jawline to the collarbone.

Moving down all the way to the collarbone is important to collect the lymph you moved to the side of your face towards the lymphatic drainage.

Repeat the same procedure on the other side of your face. As facial cupping is an intensive treatment only do it once a week.

Soak the cups in warm water and soap after use, dry them with a clean paper towel and store in a clean, dry place.
close-link

Become part of The|Tides

and enjoy 10% off your first purchase

We don’t send a lot of emails but when we do they are filled with expert insights, how to’s and self-care strategies to look feel and perform at your best and to be first informed about new product launches and online exclusives.

By signing up, you agree to receive email marketing