No, this blog is not about creepy crawlies, or things that go bump in the night! It is about sleep hygiene and how to get a restful sleep, each and every night.

We all know that sleep is vital for our emotional, mental and physical well-being, but fatigue is one of the major reasons for visiting a GP.

A Sleep Health Foundation survey found that people experienced the following several days/nights a week:

20 per cent have difficulty falling asleep

35 per cent wake up feeling unrefreshed

19 per cent stated that sleepiness interferes with daily activities

19 per cent said they were irritable and moody

So what can we do to ensure that we get enough sleep?

Keeping to a routine is one of the most important principles of getting decent sleep. So, if you are finding that you are not getting enough sleep, follow our tips and techniques below.

Doing the same thing every night before bed is one of the most important parts of good sleep hygiene. Allow yourself 30 minutes to an hour for your bedtime routine.

Switching your computer or phone off an hour before sleep is probably the best gift you can give yourself as regards sleep. Most screens give off a blue light which interferes with the production of sleep-inducing melatonin. If that is not possible, then the Mayo Clinic suggests keeping “the device at least 14 inches from your face and turning down your screen’s brightness to reduce your risk of  light-related sleep problems.”
Make a note of things that need to be done the next day and then put your notebook/phone in your work bag.

If you usually shower in the morning then avoid showering just before you go to bed. This can trick your brain into thinking it is morning time!

What ever routine you choose to prepare for bed will work for you, if you do the same thing in the same order at roughly the same time each night.

The place where you sleep is as important as your nightly routine. The ideal temperature for sleep is between 16 and 20 degrees. That might sound a bit too chilly for comfort as our body temperature also drops during the night. But keeping the house cooler allows for us to snuggle down under our doonas without getting overheated.

Our sense of smell has a powerful effect on our brain and emotions, so keep your bedroom (and yourself!) smelling sweet and fresh. Our Be Centered Goodnight Sleep Spray is a gentle and natural remedy for adults and children alike. A couple of gentle sprays in the bedroom as well as applying to your wrists or chest will support you in feeling calmer and more ready for sleep. It contains Jojoba oil, Chamomile, Neroli and Cedarwood essential oils. If you have sensitive skin you can apply it to the soles of your feet. The skin is less delicate here and it also absorbs balms more easily.

We wish you pleasant dreams.