Can’t Sleep? Tips for Better Shut-Eye

18 Jan 2021
Dana Grace

A good night’s sleep is essential to prepare our body for all the challenges that the day may throw our way. Research shows that healthy adults need between seven and nine hours of sleep per night to feel rested and energised. Quality sleep is not only important for our well-being, but it also benefits our beauty. Women know that no cream, lotion or beauty treatment can have the same results for healthy skin as hydration and quality sleep. Stress, discomfort, noise and room atmosphere might be a reason for many sleepless nights.

And while the bed is the crucial piece of the good night’s sleep puzzle, other things can also prevent you from counting sheep at night. Your sleeping wardrobe, for example, is very important. Since you spend eight hours in your pyjamas, you want something nice and comfortable that lets your skin breathe. Cotton nighties, in combination with aromatherapy oils for sleep and relaxation and the right room atmosphere, might help you sleep like a baby.

Choose the Right Nighty

cotton nightie1


The reason why everyone loves sleeping in cotton nighties is the same as why everyone loves sleeping on bamboo bedding: they provide ultimate comfort. The nightdress you choose should make you feel good and relaxed. Cotton is the most preferred material when it comes to ladies sleepwear. It’s one of the softest, lightweight and breathable materials as compared to others.

This type of material regulates your body temperature during the night time, helping you feel more relaxed while sleeping. Soft, lightweight and breathable cotton nighties can suit all skin types, allowing good air circulation. Brilliantly, cotton absorbs the heat from your body throughout the night, allowing you to stay cool and dry (studies show we sweat a pint of perspiration each night).


Women’s cotton nighties are not only comfortable, but they are also very stylish. If your idea of sleepwear is to feel and look good, a cotton nightdress is an ideal choice for you. They are available in a plethora of prints, patterns, and styles so you can find models ranging from classy to more chic and modern. Depending on the climate, you can choose from long sleeves, short sleeves or no sleeves at all.

The length is also important. Cotton night dresses that are knee-length or slightly longer are considered more comfortable than full ankle-length gowns. You can opt for a clean, white cotton nightie with a simple design, or spice things up with some stripes or floral patterns. For those who prefer colours, pink and blue are always good choices. You can pick one with plaid flannel patterns if you want something more chic and colourful.


Cotton sleepwear is women’s favourite since it’s very easy to maintain. When it comes to washing and drying, you can treat your cotton nighty just like your everyday wear clothes. The more you wash cotton, the softer it becomes, making it super comfortable for you.

Use Essential Oils

Essential oils

Aromatherapy oils are very popular as a natural way to get better sleep. Simple, easy-to-use and with so many benefits, these nature’s gifts might help you relieve stress, relax and sleep deeper. And from the abundance of essential oils available online, some are more effective than others when it comes to good night sleep.


One of the most popular and versatile essential oil in aromatherapy, lavender is known for its relaxing effects. Research shows that this is one of the best aromatherapy oils for sleep and relaxation that can help you fall asleep faster, and improve the overall quality of rest. It also helps with tension, panic, anxiety and nervous exhaustion which are common reasons for sleep deprivation.

Ylang Ylang

This essential oil is produced from the ylang-ylang fruit of Canaga trees, native to Indonesia. Ylang Ylang is quite sedating and may help with feelings of depression, irritation and anger. Known for its soothing and comforting qualities, it can have a calming effect on the nervous system, helping you relax and sleep better.


The spicy and woody aroma of this essential oil might help slow your mind and send you to bed earlier. It’s calming properties help deepen the breath and still our minds, which is why it’s highly praised in meditation rituals. It’s also known to help balance hormones and improve circulation, resulting in longer hours of quality sleep.

A few drops of these or other aromatherapy oils for sleep and relaxation can be added to a warm bath before bed to help you fall asleep easier. If you have a diffuser, you can put a few drops in your diffuser water, according to the instructions of the manufacturer. You can also use the inhalation method: just open the bottle and deeply inhale a few times. Another smart way of use is to add a few drops on a cotton ball and place it near your pillowcase.

Sleep in a Dark Roomsleep in dark

Science shows that light has a profound effect on sleep. When you’re exposed to light early in the day, your body and mind get stimulated, encouraging feelings of wakefulness, energy and alertness. Light exposure at night also stimulates similar feelings, which can cause serious problems in sleeping.

Sleeping in a completely dark room can help you fall asleep easier, and improve the quality of your sleep. When you are in a dark environment, the “sleep hormone” melatonin is produced, sending signals to your brain that is time to rest. Make sure that your curtains block the outside light completely, avoid watching TV and using your mobile phone at least half an hour before bedtime, and wear an eye mask if you must. The rule is: the darker the room, the better the sleep.