BETWEEN NOW AND our next issue the clocks will go forward – resulting in disrupted sleep for many of us as our circadian rhythms once again go out of sync with the time on our clocks. With brighter days ahead taking the steps below might just help you to drift off to sleep more easily, writes Ruth O’Connor.

Anne Marie Boyhan, insomnia expert and founder of The Sleep Care Company. Kieran Harnett. Kieran Harnett.

Anne Marie Boyhan is a sleep expert at the Easy Sleep Method and The Sleep Care Company. As a former sufferer of insomnia, Anne Marie helps to educate individuals and groups about the benefits of sleep and also helps people suffering from insomnia to overcome the condition. She describes sleep as a “superpower” essential for mental and physical health: “We can only perform at our best if we give our bodies the rest and repair they need each night. I believe that our best days are built on a good night’s sleep and it’s my mission to empower people to sleep better.” 

Interior designer and IKEA resident 'Sleep Expert' Guilherme Barros.

Guilherme Barros is an interior designer and IKEA Dublin’s resident sleep expert. Ahead of World Sleep Day, which took place last Friday, IKEA Ireland conducted a nationwide study of 1,000 adults to uncover Ireland’s sleep habits. The research showed a number of common barriers to sleep including snoring, a partner moving about during the night and ‘duvet wars’ – one in 20 people surveyed even admitted to ending a relationship due to ‘sleep incompatibility’. 

Dim the lights

Carefully controlling sound and light levels as well as the addition of plants can promote a better night's sleep. IKEA. IKEA.

“Unlike white or cool-toned bulbs, amber lights don’t suppress the sleep hormone melatonin because they mimic firelight or sunset which our bodies are wired to respond to,” says Anne Marie. Amber bulbs are great for sleep because they create a warm, calming glow – signaling your body to produce melatonin.” 

Curtains and blinds can be a gamechanger for sleep and there are lots of great solutions on the market including blackout blinds and curtains at a wide variety of price points whether ready made or custom designed. “Solutions like the MAJGULL room darkening curtains (€40) or the FRIDANS block-out roller blind (€37) at IKEA can work well for those sensitive to light,” says Guilherme. “The key is to find what works best for your body’s natural sleep-wake cycle.

Consider your bedding

Pure linen bedding from the new range at Foxford. Natural fibres can help promote restful sleep. Foxford. Foxford.

Anne Marie recommends swapping out your pillows every two to three years and opting for natural fibres for both bed linen and nightwear. When it comes to bedding, natural materials are best and pure cotton or linen bedding can be found at Amurelle, Foxford, Marks & Spencer and even JYSK at a variety of price points.  

According to the IKEA research, a third of people surveyed admitted to arguing with their partners over duvet-hogging while 39% cited duvet theft as a major issue. “Sharing a duvet with your partner can cause war as there’s often a duvet hogger in the relationship. I always recommend the Scandinavian method where each person has their own single duvet meaning no more tug of war,” says Anne Marie.

Heaven scent

The Voya Pillow Heaven Sleep Spray (€11) has lavender in it to help enhance a feeling of relaxation. VOYA. VOYA.

Many people swear by pillow and sleep sprays which are often infused with sleep-promoting scents such as lavender. “I love preparing my bed and pillows for sleep with a spritz of a spray,” says Anne Marie. “ The Voya Pillow Heaven Sleep Spray (€11) has lavender in it to help create that perfect environment for sleep.” Favourites of this author include the Ground Wellbeing Sleep Spray (€11), the Deep Sleep Pillow Spray by This Works (€28) and the All Night Long spray by Bloom & Blossom (24.25).

Regulate the temperature

The Rexbegonia cooling pad by IKEA (€10). IKEA. IKEA.

As anyone has ever struggled to sleep on a hot summer’s night, or gone through the pain of hormone fluctuation will tell you, temperature can have a major impact on our ability to get a good night’s sleep.

“Ideally your room should be like a cave to sleep in – cold and dark,” says Anne Marie. “Your room should be between 16 and 18 degrees – anything above 21 degrees and you’ll struggle to sleep.”

She suggests keeping your blinds closed all day and leaving your windows open if the room is too warm. “To keep you cool, use a fan or a cold hot water bottle, or take a bath or a shower before bed.”

A warm shower using a body wash with calming botanicals can be an excellent way to decompress after a long day. “After a bath or shower, your body cools down rapidly, mimicking the natural nighttime cooling process which signals to your brain that it’s time to sleep,” says Anne Marie.

For sleep-enhancing body washes try Deep Sleep Shower Gel by This Works (€25),  the True Tranquil Relaxing Body Wash by Voya (€27), Bedtime Bliss bath salts by Soak (€42.90) or the Goats Milk Natural Bath Soak No. 1 by Clarke’s of Dublin (€22).

Having the correct bedding can also help you keep your cool in the bedroom and it is recommended to change your duvet as the seasons change. “Our research indicates that temperature regulation is a major sleep challenge for many Irish adults. A staggering 65% of Irish people cite temperature as an important factor for a good night’s sleep,”  says Guilherme Barros. “Temperature control bedding, such as duvets with customisable warmth or cooling pads (REXBEGONIA (€10)) allow you to adjust the temperature based on your needs thus creating a microclimate that supports restful sleep.”

Enhance air quality

Dyson offers a range of air purifying solutions as do companies such as Coway, Blueair and IKEA. Dyson. Dyson.

Studies suggest that the quality of the air we breathe can have an impact on the quality of our sleep and the elimination of irritants such as dust mites, mould spores and toxic allergens is highly encouraged as well as is a reduction in carbon dioxide.

Air purifiers can help filter out allergens and pollutants in the bedroom. IKEA’s UPPÅTVIND air purifier (€35) is an affordable solution while their STARKVIND model doubles up as an air purifier (€165) and side table making it perfect for smaller rooms. Dyson also offers a range of solutions as do Shark, Blueair and Coway.

 Plants can also help to eliminate toxins in the bedroom. “English Ivy and Mother in Law’s Tongue are especially good at eliminating toxins – the latter being a great choice for plant killers as it requires very little attention,” says Anne Marie. 

“Indoor plants such as the Peace Lily (Spathiphyllum), Rubber Plant (Ficus Elastica Robusta) and Areca Palm (Dypsis Lutescens) are effective and natural purifiers,” echoes Guilherme. “These plants are known for filtering out toxins and promoting a healthier sleep environment. Consider placing a few potted plants on your nightstand or windowsill to create a more tranquil and breathable space.”

Contain the clutter

Komplement boxes from IKEA are just one of the solutions for creating a clutter free bedroom to relax the mind for sleep. Per Liedberg Per Liedberg

Having a calm well-organised bedroom is best for sleep and it is wide to declutter the bedroom to reduce visual stimulation and to promote a sense of calm. 

“Seeing clutter makes us stressed on a subconscious level,” says Anne Marie. “So clear the decks especially of anything visible.  Keep nightstands organised and balanced – equal items on both sides promote harmony – and  banish the pile of clothes in the corner back to the wardrobe.” 

“Our research shows that clutter can contribute to stress and anxiety making it harder to fall asleep,” says Guilherme who recommends a range of solutions at IKEA for combating the dreaded ‘floordrobe’ scenario. “Break your bedroom down into three main clutter-zones: surfaces, wardrobes and under the bed. Maximise the hidden storage potential under your bed  with products like the VARDÖ Bed storage box (€29) to help reduce clutter especially in smaller bedrooms or consider the STOMSÖ wall-mounted bedside table (€29) for a neat, clutter-free solution to corralling all your bedtime essentials. 

Anne Marie Boylan: thesleepcarecompany.com

IKEA: ikea.com/ie/en