Main featured image via Olivia Von Halle’s luxury sleepwear Siren collection.

1 Take magnesium bisglycinate

Anne Marie Boyhan, sleep expert and founder of The Sleep Care Company says she has taken this supplement every night for the last seven years. “It has benefitted my health in so many ways – from improving bone density to inducing sleep and relieving sore muscles, making everything feel that bit calmer. Try the award-winning PrizeMag magnesium supplement.” 

2 Invest in hotel-quality bedlinen

Booking a hotel to catch up on some sleep is a growing travel trend. There’s something comforting and soporific about crisp, high thread count bedlinen and supportive mattresses. At the five-star InterContinental Dublin guests’ comfort is a top priority, and to ensure the best night’s sleep the hotel uses top quality mattresses from luxury brand Hypnos. Their bed toppers, duvets and pillows come from Northern Feather, a gorgeous Irish brand based in Co Mayo that use only Irish feather and down to produce their soft pillows, duvets, toppers and cushions in cotton casings. 

3 Get regular massages

Elaine Butler Doolin, owner of Bespoke Beauty and a trained aromatherapist, believes that sleep is the next big health issue, and that massage is a natural complement to sleep. “People who don’t necessarily have a sleep disorder tell me, ‘I’m really noticing a lot of benefits from massage. I’m even sleeping better.’ I hear it all the time, so it makes sense to me. By including the use of essential oils with massage this further induces relaxation, not only physically but mentally and in turn can help you to switch off.” Doolin uses Irish brand Atlantic Aromatics and finds the lavender, rose, jasmine and sandalwood particularly effective for a lymphatic drainage massage. “Nine out of ten of my clients fall asleep during this treatment and they tell me they had the best night’s sleep afterwards.” Having had one of Doolin’s massages (and expert facials) I can attest this is true.

4 Try hypnotherapy with Fiona Brennan

If you struggle to get to sleep or stay asleep, ruminating on the past or worrying about the future, then this new online course could be a solution. Launching on April 4 for eight weeks, “Light Up Your World” promises to be a truly transformative programme, led by Irish hypnotherapist Fiona Brennan, that is based on up-to-date research in the areas of hypnosis, positive psychology, lifestyle medicine, neuroscience and mindfulness. The online programme is currently open for pre-registration, with an early bird offer of €99 – the full price is €149. Brennan will guide participants on how to release anxiety, feel powerful and sleep peacefully.

5 Book a grounding treatment

The Merrion hotel’s posh spa has just launched a new “Rest and Restore Treatment” designed for its grounding benefits, to balance the central nervous system and improve sleep. It begins with a warm cleansing of the feet followed by a hot basalt-stone back massage to relieve tension in the back, neck and shoulders. The treatment ends with an ayurvedic scalp massage to promote relaxation and a restful mind. Afterwards guests can relax further in the relaxation suite with some herbal tea. Guest will also leave with a pillow spray. The cost is €140 per person.

6 Try this bedtime snack

The Unwind evening snack bars are hand baked in Ireland using natural, night-time friendly ingredients like chamomile, Montmorency cherry and l-theanine. Check out the (free) Unwind “relax hacks” which include a series of sleepy stretchy yoga sequences, bedtime stories for grownups and guided evening meditations. You can purchase the range of unwind evening snack bars in your local health food shop, speciality food shop or online at unwind.ie.

7 Book this Bath Butler Experience

At the g Hotel & Spa, Galway, allow the hotel’s bath butler to light some candles and draw a luxurious bath in your room using ESPA Soothing Bath and Body Oil (a blend of myrrh, sandalwood, rose geranium and frankincense) to help achieve total relaxation before bedtime. This experience, €45, is available to guests at the hotel. Check in during March for dinner, bed and breakfast with ESPA Bath Butler experience included from €314 per room per night.

8 Invest in some Ground Wellbeing products

Hayfield Manor, Cork’s Beautique Spa offers Ground Wellbeing products. Its “Sleep Sound” aromatherapy duo is the perfect gift set, €65, and features a Codladh Sleep Face Balm and the Codladh Sleep Body Oil with organic lavender and bergamot. Talk to Beautique Spa therapist Rachel O’Malley, who can discuss other grounding rituals using these products which are designed to soothe the senses and promote a restful night’s sleep.

9 Get a new bed

Sleep experts advise getting a new mattress every seven to ten years, but think about the bedframe too. The new Liberty Double bedframe in Dulux Coty Bright Skies, €1,429, is available at DFS and features tactile velvet upholstery, with a subtle nod to 1920s art deco glamour in its channelled headboard and curved silhouette. Available in four sizes, with a choice of nine colours including versatile silver and on-trend paprika, as well as a range of matching pieces including an accent chair, storage ottoman, long stool and scatter cushions.

10 Use these tips from Irish sleep consultant Lucy Wolfe of Sleep Matters

“I recommend using Epsom bath salts, taking iron supplements and also having a salt therapy air purifier which is good for sinus and asthma and sleep apnoea. I also recommend using essential oils not just in diffusers, candles and body lotions, but in bed and body sprays. My Sleep Through by Lucy Wolfe – Body and Bed Spray is created using a blend of essential oils of lavender, camphor, vetiver and chamomile. It’s suitable for adults and small children. As you get yourself or your little ones ready for bed, gently massage or spray and smooth into your chest, wrists and soles of feet (cover with socks) – making this part of your bedtime routine. Spritz on bedding too.”