5 Ways To Help You Sleep Through The Night

Aisling's 5 Non-Negotiables for a Sound Night’s Sleep and why you might want to try a Sleep Audit too

Are you having trouble sleeping lately? Tossing and turning while the clock ticks into the early hours? If so, you’re definitely not alone—and the good news is, you can absolutely turn things around. Sometimes it starts with something as simple as taking stock of your current sleep habits.

We call it a Sleep Audit—a quick, honest check-in with yourself about your sleep environment, your pre-bed rituals, and your stress levels. Because good sleep doesn’t usually happen by accident; it’s something we create space for.

To help you get started, our very own Aisling has shared her 5 non-negotiables—the little rituals and habits she swears by for a night of deep, uninterrupted rest.

💤 1. A Calm Bedroom = A Calm Mind

“My bedroom is a phone-free zone,” says Aisling. “I keep the space as minimal as possible—no clutter, soft lighting, fresh sheets. It’s my sanctuary, not an extension of my to-do list.”

The atmosphere in your room really matters. Think cool, dark, and quiet. Invest in blackout blinds, lower the thermostat, and keep the decor soft and soothing. And if you can, leave your phone in another room. (Yes, really. Try it for a week.)

🌸 2. A Sleep-Only Scent

Scent is powerful—and your brain quickly learns to associate certain smells with certain states. Aisling’s nightly routine always includes her favourite essential oil blend, REST, developed by clinical aromatherapist Fiona Hedigan.

“I roll it onto my wrists and neck about 30 minutes before bed. The scent alone starts to calm my nervous system—it’s like a little signal to my body that we’re winding down.”

Lavender, chamomile, and frankincense are top-tier sleep helpers. Try a diffuser, pillow mist, or roll-on for a gentle dose of nighttime calm.

🧘 3. The Ritual Wind-Down

Aisling doesn't wait until she’s tired to start preparing for sleep. “My wind-down starts at least an hour before bed,” she says. “I make herbal tea, turn the lights low, and either do some gentle stretches or journal for a few minutes. I like to mentally close the day.”

This kind of intentional transition from the busy-ness of the day into rest mode is everything. Whether it's light yoga, meditation, a warm bath, or just a quiet 15 minutes without screens—it matters more than you think.

🛏️ 4. Silk, Always

“When I finally lie down, it’s onto a silk pillowcase with my eye mask already waiting,” Aisling laughs. “It’s pure comfort—and I swear it makes me sleep deeper.”

Silk isn't just a luxury—it’s breathable, temperature regulating, hypoallergenic, and gentle on skin and hair. A high-quality eye mask blocks out ambient light and helps your body stay in that melatonin-producing, dream-supporting darkness for longer.

🕯️ 5. No Screens After 9

“This was the hardest one,” Aisling admits. “But once I started switching off my phone and TV by 9pm, my sleep changed so much. It’s not perfect every night, but when I stick to it, I fall asleep quicker and feel more rested.”

Blue light from phones and tablets disrupts your body’s natural rhythm, telling your brain it’s still daytime. Even better than putting your phone down? Replace that screen time with reading, listening to a podcast, or a bit of old-school journaling.

Ready for Your Own Sleep Audit?

If you’re struggling with restlessness, early wake-ups, or plain old exhaustion, consider giving yourself a little sleep auditthis week. Ask:

  • Is your room dark and cool enough?

  • Are you giving your mind time to switch off?

  • Are you relying too much on screens right before bed?

  • Do you have a scent or ritual that helps you feel safe and calm?

  • What small changes can you commit to this week?

Start with one or two of Aisling’s non-negotiables and build from there. The key is consistency and a bit of kindness to yourself—sleep isn’t always linear, and some nights will still be tricky. But by making a little space, setting the mood, and choosing rest over rush, you’re giving your body exactly what it needs.

We’d love to hear from you:
Do you have any fail-safe sleep tips or rituals of your own?
Drop us a message or share your story with our #SilkTribe—because when one of us sleeps better, we all do.

Sweet dreams, always. 💤

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