We’ve all heard it; not having a good night’s sleep can have a negative effect on every part of our lives- from our relationships to our work and to our overall sense of happiness and well-being.

A recent study revealed that the average person is under-sleeping by about an hour a night. How they actually measure this, I have no idea. But, if they are right, that would mean we lose 7 hours sleep a week and nearly two months of sleep in a year!

I don’t know about you, but I get a wee bit cranky when I am tired.

Many of us with skin challenges can find it that bit harder to get a good night’s sleep when our skin is itchy, inflamed or irritated.

So, what can we do to get the most out of our much-needed slumber and get a really good night’s sleep?


1. Give Your Gadgets a Rest Too



Flicking through your social media channels while relaxed in bed can’t possibly do you any harm, right? I’m afraid you need to think again. Studies show that exposure to electronic light suppresses melatonin, a chemical in your body that helps you sleep. You really should switch off about 30 minutes before bedtime. Actually, you could go one better and remove all electronic devices from your bedroom for uninterrupted sleep.

2. Don’t Have That Long Lie-In


don't have that long lie-in


As tempting as it may be to snuggle under your duvet just that bit longer on the weekend or your days off work, it is better for you to get up at the same time every morning. Those lie-ins play havoc with your internal clock. Go to bed at the same time each night too. Maintaining a consistent sleep schedule will make it easier to go to sleep and night and get out of bed in the morning.

3. Create a Haven For a Good Night’s Sleep




Build a bedroom that’s made for sleeping. It’s best to have a cool bedroom and the ideal temperature is around 60-67 degrees. Your bedroom should also be dark and quiet. You could use room-darkening shades. I use blackout curtains. Add some super-soft sheets and the perfect pillow to create a bedroom environment that suits your needs.

Keep your bedroom a clutter free zone.

4. Follow a Relaxing Routine




Light stretching, deep breathing, meditation or yoga are some ways to get into the zzz-zone.

Have a warm (not hot) bath with a soothing essential oil such as lavender before slipping into your favourite pyjamas.

A simple, super-relaxing routine will send the friendly message to your brain and body to prepare them for sleepy- time.


5. Get Physical Exercise During the Day


physical activity


Regular physical exercise during the day has been shown to promote good sleep, helping you to fall asleep sooner and fall into a deeper sleep.

Watch out not to exercise too close to bedtime though as the exercise may cause you to feel energised rather than drowsy.

So, there you have it.

5 Tips to Help You Get a Good Night’s Sleep.

Sweet dreams.



PS. Do you have any tips you use to help you get a good night’s sleep? Please drop them in the comments below. I would love to hear from you.

PPS. Do you know anyone who has trouble getting a good night’s sleep? Show the love and share this post with them.


Further Reading

National Sleep Foundation


Silk Pillowcases Can Help Soothe Problem Skin

Rosaline kinnagoe bay

Standing Above Kinnagoe Bay in County Donegal, Ireland.

I am the owner of Roscara Wild Irish Seaweed; a range of organic seaweed infused products for problem skin. After living with psoriasis for 40 years, my passion is to help other people who are living with difficult skin. I have a wee cottage in Donegal overlooking the beautiful Kinnagoe Bay and the Atlantic waters where the Wild, Irish Seaweed is harvested for Roscara. You are most welcome to come visit the Roscara Shop.







By |2017-12-24T13:31:33+00:00November 1st, 2016|Blog|Comments Off on 5 Tips For A Good Night’s Sleep

About the Author:

Psoriasis has been part of me now for almost 43 years. My intention is to help other people who are struggling with a skin at war. And, grow my wee business selling Roscara Soothing Seaweed Lotion with organic, harvested-by-hand, wild Irish Moss seaweed. The lotion from the ocean is inspired by an ancient remedy used in Ireland for hundreds of years for skin problems. You are most welcome to contact me at any time if you are struggling.