Did you know that nearly one in three of us suffer from insomnia, and the average mum only gets 3 nights good sleep each week? The good news is that there are some surprisingly simple and effective ways to get a good night's rest.


Here is some advice supported by the National Sleep Foundation to help you get restful, healthy sleep every night.


Step 1: Exercise a little bit every day

According to the Sleep Foundation, while vigorous exercise will help you to sleep, even light exercise can be helpful. You could try walking the recommended 10,000 steps per day, or just walking for 20 minutes each day. Studies have found that a bout of moderate-intensity aerobic exercise (e.g., walking) reduced the time it took to fall asleep and increased the length of sleep of people with chronic insomnia compared to a 24 hour period in which they did not exercise. However make sure you don't exercise wthin an hour or two of bedtime as this can keep you awake.


Step 2: Check your bedroom is sleep friendly

According to the Sleep Foundation, your bedroom should be cool – between 60 and 67 degrees. As far as possible, it should be quiet and free from any light -- in particular, stop checking your mobile devices at least an hour before bedtime too as the blue light stops your sleep hormones from working well. It also helps to have a comfortable mattress and pillow and bed linen which is clean and doesn’t irritate your skin. We’re currently running a competition with fou furnishings where you can win some luxury organic bed linen, and you can also win an Organic Lavender, Geranium and Ylang Ylang Candle and Calm and Gentle Room Spray from us, as these fragrances are known to help you to feel calm and relaxed.


Click here for our competition to win luxury organic bed linen.

Step 3: Have a relaxing bedtime ritual.

Going to bed at around the same time each night, and having a wind down ritual which helps your body to reduce the levels of stress and anxiety hormones it is producing can not only help you to get to sleep, it can help you to remain asleep. Try to avoid alcohol, cigarettes and large meals in the hour or two before bed and do something calming each night if you can at this time. We’ve got a little bedtime skincare ritual which is designed to help you to do just this. The ritual helps you to enter the parasympathetic state through a gentle face massage and also tells you about aromas which can help you to relax and feel calmer. And of course, if you do this every night, your skin will be wonderful.