Welcome to 2020! We're almost a week in; how's your sleep been so far?

No doubt you're seeing tons of TV commercials for weight loss companies, gyms and so on. But who is thinking of sleep? We tend to only think about sleep when we're not getting enough. With most people back at work for the New Year, it's time to get back into a routine. Here's how ...

How to establish a good bedtime routine

  1. Determine what time you need to get up and work back 8 hours so you know what your bedtime should be.
  2. Aim to climb into bed at a similar time every evening.
  3. Set your alarm for 10 minutes before you have to get up. Use the snooze time to wake up slowly, not to go back to sleep.
  4. Organise your bedroom to be as dark as possible. Remove any devices that have standby lights glowing as you sleep.
  5. Have a warm-to-hot shower right before bedtime. As your body cools, it gets the message that it's sleep time.
  6. Avoid consuming alcohol and caffeine in the afternoon or late in the evening.

Use essential oils to help your mind switch off

The Australian Sleep Co.'s all-natural essential oils are formulated to trigger the release of melatonin, to help you fall asleep. An extra benefit is that they help to switch off your busy mind. Choose from Pillow Spray, which you spray on your pyjamas, pillow and the tops of your sheets or add a few drops of Ultimate Sleep Blend to a diffuser. If you prefer, you can rub a little Sleep Night Oil into your pulse points or on the soles of your feet.

If you find your mind is still busy, consider listening to a calming podcast or meditation music.

Sleep is extremely important for proper functioning during the day. Nobody likes to feel tired and irritable at work - or at home, for that matter - so getting enough sleep is key.