We asked a sleep expert for her top 5 sleep tips

Sweet dreams of jelly beans.

Ah sleep, that delicious closed eye that makes you feel refreshed, ready and eager to go. That’s if you can get some of course.

It may be one of the three pillars of a healthy lifestyle alongside a healthy diet and regular exercise, but almost one in two adults in Australia have a difficult relationship with sleep and has the feeling that he does not have the quantity he needs.

Research shows that disruptions to our nighttime sleep can lead to substandard physical and mental health and can increase the risk of developing other chronic health conditions such as heart disease, type 2 diabetes, obesity, strokes, cancer and mental health issues.

This year, the National Sleep Foundation’s Sleep Awareness Week (March 13-19) and the Sleep Health Foundation’s World Sleep Day (March 18) aim to communicate the importance of sleep health to our well-being. – physical and mental being. The theme for World Sleep Day 2022 is “Quality Sleep, Healthy Mind and Happy World”.

“The themes for this year’s sleep week are particularly timely amid the pandemic,” says sleep specialist Dr. Carmel Harrington. “There are multiple factors that can affect our quality of sleep, which in turn can influence our mental health, our mood, our decision-making.”

So many things can affect our established sleep routines and impact our health in ways we never expected. For example, as many of us are now working from home, we are less exposed to light during a daily commute, which affects the biological clock by not receiving light/dark signals at regular times.

“It’s important to realize that we need our minds to relax in order to get the best possible sleep,” says Harrington. Adding that bedtime routines are important, “Consistency is key. Go to sleep at similar times most days to help maintain alertness during the day and aid sleep at night.

Harrington’s top five tips for a good night’s rest

  1. Turn off all technology and dim all lights an hour before bed
  2. Don’t nap during the day
  3. Avoid alcohol and/or caffeinated beverages after noon
  4. Exercise, but not within 3 hours of bedtime
  5. Try incorporating aromatherapy into your day and night to relax and pamper yourself.


Essential oils

Sleep Essential Oil Mist Available, $29.95 for a 100ml spray bottle
A lightweight mist for the bedroom or body with a soothing blend of pure essential oils of Lavender, Mandarin Orange, Roman Chamomile and Valerian. These oils have traditionally been used for the temporary relief of symptoms associated with insomnia, including mild insomnia, nervous tension, stress, and mild anxiety.

In Essence Sleep Essential Oil Roll On, $24.95 10ml roll-on
A relaxing blend of Lavender, Mandarin, Roman Chamomile and Valerian to prepare body and mind for a good night’s sleep.

A relaxing blend of pure essential oils to prepare body and mind for a good night's sleep

In Essence Sleep Essential Oil Blend – $39.95 25ml bottle, $24.95 10ml bottle and 10ml roll-on
A soothing blend of Lavender, Mandarin, Roman Chamomile and Valerian traditionally used in aromatherapy to reduce restlessness. Don’t like lavender? There is also a non-lavender option at $39.95, 25ml bottle.

In Essence Therapeutic Diffuser, $89.95
A safe, effective and enjoyable way to use pure essential oils both therapeutically and for creating ambiance. Molecules of pure essential oils are dispersed in the air, enhancing the effects of aromatherapy. The device remains cool to the touch because there is no heating element, so it is safe for the whole family.

A diffuser can help enhance the effects of aromatherapy, which in turn can help with sleep

Want more help getting a good night’s sleep? Why not check out Your Sleep Habits Demystified: A Guide for Every Age, or listen to our uninterrupted episode with sleep expert Sophie Bostock.

Sleep Week FAQ

What is Sleep Week?

Launched in 1998, Sleep Awareness Week is the national public education campaign of the National Sleep Foundation. It celebrates sleep health and encourages the public to prioritize it for improved health and well-being. It also coincides with World Sleep Day (Friday, March 18).

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