It’s World Sleep Day on March 19, but that celebration of sleep will mean little to those who struggle to get a good night’s sleep – something you’re conscious of every night of the year. We all know by now the damaging impact that a bad night’s sleep can have on us, from our mood to our skin. And all the books and advice about the importance of good sleep don’t always help. I bought my other half Why We Sleep by neuroscientist Matthew Walker and it sits unopened on his bedside table years later – he’s too tired to read it. And when he does read it, he worries about how little sleep he gets. It’s a common problem.

We asked people their tips for getting a better night’s sleep:

Dietician Winder Ton is sleep and nutritional expert for anatomé, an Irish-founded brand. “The secret is all about keeping a good routine. Think carefully about how you spend the few hours before bed and look at adjusting that time to be relaxing and conducive to good sleep. Take time to relax the body and mind through peaceful meditation, drinking relaxing herbal tea, taking a long tranquil bath with calming essential oils, switching off harsh TV and smartphone screens, or spending time reading or listening to peaceful music. It may take time to reset your sleep patterns and get into the swing of a consistent and healthy sleep rhythm, but once you’re able to allow your mind and body to recharge fully each night, you’ll notice a huge difference to the quality of your everyday life.”

Clinical aromatherapist Fiona Hedigan also stresses the need to develop a ritual. “Go to bed and get up at roughly the same time – this really helps. Try to keep the mobile or iPad out of the bedroom; I bought an alarm clock. Take time with your skin routine at night, massage your face and décolleté with your serums and facial oil and breathe in the aromas. Relax in a warm bath with Epsom salts combined with six drops of essential oil; the magnesium with the essential oils helps to relax muscles and prepare for sleep. Jasmine, rose or neroli oils are divine.”

Make-up artist Leonard Daly says, “Every night I use Neom’s sleep candle in the sitting room, I use the magnesium high body lotion from Neom too and their pillow spray. I’m a terrible sleeper in general, but this definitely relaxes me and helps me get relaxed enough to sleep.” Neom is available at www.Seagreen.ie.

Glove designer Paula Rowan practices sleep yoga to help unwind: “I do Yoga Nidra sleep yoga on Wednesday with Chris Molloy – she does it on Instagram which can be watched either live or later on. I’m also listening to a Paul McKenna app which I’m finding is helping me sleep better. I gave up caffeine some time ago so that helps too.”
www.chrismolloyyoga.com

Debbie O’Donnell of Seahorse Media explains it’s all about routine: “After a year of lockdown I have a pretty good night-time routine (as much as any of us can). I’m a good sleeper: eight years working on a breakfast show with 4am starts trains you to be able to sleep at any time. My routine includes some light mat exercises, a bath and I usually watch a Netflix series in bed. I love this time. This Works’ Sleep Spray is a total winner in my house too, I spray everyone’s pillows with it before they go to bed.”

Invest in a good night’s sleep

THE ROOM

“It’s important to ensure your bedroom is a place that is designed around supporting sleep – this means comfortable bedding, a cooler temperature, no noise and darkness,” notes Winder Ton. Hedigan mentions a comfortable bed and soft cotton bedlinen. “I like to add a drop of lavender to the filter in the tumble dryer and this gives a delicate aroma to sheets. I have also have been using a silk pillowcase from Irish company www.thesilkpillowcase.com: the luxurious feel of silk on your skin is heavenly.”

Modern Botany’s brand-new Nebulizer will fill your room with beautiful scents. The Bloomy Lotus (€90) is a way of diffusing therapeutic natural essential oils into a room without using heat or water. It’s small and unobtrusive, unlike many diffusers (and powered using a phone charger socket). It comes with one essential oil – Modern Botany’s own unique blends are well worth discovering: there’s Signature Aroma No.1, with 11 uplifting and energising oils such as lemon tea tree, eucalyptus and sandalwood; and Aroma No.2, Forest Bathing, a glorious woody mix of pine needle, silver fir and Atlantic Cedarwood. Available at www.modernbotany.com.

THE RITUAL

Fiona Hedigan recommends: “Use a room diffuser in your bedroom for one hour before bedtime. I vary my oils but like to mix two or three of them with a total of six drops. You need to aim for a delicate aroma and not too overpowering. Everyone finds their own balance. Current favourites are roman chamomile, black spruce and lavender – or deeply relaxing neroli and frankincense.” Flora + Fiona REST oil, with wild Somalian frankincense, organic lavender and organic Neroli (orange blossom). “I have my REST oil on my bedside table and I roll it on my neck and temples last thing at night taking five slow deep breaths before I turn out the light. I made the formula combining oils that are known to help calm the mind and help with relaxation. Customers really seem to love it – it is my best selling product.” €28, from www.floraplusfiona.com.

I’ve been using an anatome? Recovery & Sleep Essential Oil Blend to help me wind down. There are various blends, with one designed to reduce cortisol levels and calm an overactive mind. The blends feature “the best varieties of botanical extracts”, such as sedative Himalayan lavender; try the Blue Chamomile Rest & Sleep blend (€40, www.cultbeauty.com). anatomé offer virtual appointments with one of their sleep and wellness experts (www.anatome.co).

Other options include the ever-popular This Works Deep Sleep Pillow Spray (€23, at www.Boots.ie) and Peigin Crowley’s beautiful Ground range at Brown Thomas, as mentioned in the 2021 Beauty Bucket List feature, a range of beautifully relaxing balms, salts and oils with refills available.

WHAT TO WEAR

Shutting out the light can make a difference. Silk ones are the dream but can be very expensive. Look to Irish brand Jo Browne for a light breathable bamboo version at €19.95, available online at www.jobrowne.com and stockists nationwide.

Spending €525 on pyjamas could go either way: it might help you sleep beautifully, or keep you awake just thinking about the bank statement. If you’re in the market for these pure silk Olivia Von Halle Lila Debauchery silk pyjamas, you’ll find they’re too beautiful to just sleep in. Wear them to work from home every day until the end of lockdown to try and justify that cost-per-wear idea … At Brown Thomas. Try also www.SusanHunter.ie for silk pyjamas from €285.