I tried six sleep hacks to curb my sleeping issues — here's what worked

Ahead of World Sleep Day, Breda Graham decides to tackle her ongoing issues by switching off at the end of a busy day

Irish Examiner reporter Breda Graham journals as part of a wind-down routine while testing sleep aids in the Shandon Suite at Hayfield Manor. Picture: Chani Anderson

KNOW that feeling when you jump into bed, excited to get cosy under the covers and to have a good night’s sleep after a long day? It happens to me all too often. My body needs sleep, my mind could do with switching off after a draining day, and yet the second my head hits the pillow, the overthinking starts.

The tasks I’ve left undone start to pile up, along with some things I’ve said to people that still make me cringe. I might even have an existential crisis, sure, why not at midnight?

Ahead of World Sleep Day on March 13, I decided it was time to tackle my ongoing sleep issues. Here are the hacks I tried to help regain control of my shuteye.

Mulberry silk pillowcase and sleep mask

Irish Examiner reporter Breda Graham tries out a Suain silk deep sleep mask while testing various sleep aids in the Shandon Suite at Hayfield Manor. Picture Chani Anderson

If you want to feel like you’re sleeping on a cloud, then invest in a mulberry silk pillowcase — trust me, you won’t regret it.

I tested the mulberry silk pillowcase (€75), along with the mulberry silk sleep mask (€65), from Still Suain, an Irish-born business on a mission to help people find deeper rest, naturally.

As someone who is used to waking up naturally to the sunshine coming in my window (in the summer months, at least, when the sun decides to appear), wearing an sleep mask felt a little strange at first, but I found that it stopped me from wanting to reach for my phone, and instead, melt into the soft, cocooned feeling it gave me, helping me to fall asleep much faster.

Swapping the phone for a book

A pile of books and a journal used by Irish Examiner reporter Breda Graham while exploring relaxing bedtime routines in the Shandon Suite at Hayfield Manor. Picture Chani Anderson

I will be the first to admit that I am the worst for using my phone as a distraction. Stressed? Need a dopamine hit? Can’t sleep? Reach for the phone. As much as I like to tell myself that it’s for ‘research purposes’ or ‘work’, the truth is that I use it as an escape from reality, and that’s far from ideal.

So, swapping to a good read at nighttime has made a huge difference. Not only do I look forward to finding out what happens next when Anna Walsh, a beauty PR in New York, leaves her glamorous life to return to Ireland in Marian Keyes’  My Favourite Mistake, but I also find myself becoming tired much more easily. Swapping nighttime blue light exposure for 10 to 20 pages of a book has made a big difference in my sleep quality, and it’s no wonder.

According to research from Harvard University, exposure to blue light at night can significantly disrupt sleep patterns and circadian rhythms by suppressing melatonin production, which is crucial for inducing sleep.

Lavender to mimic an at-home spa night

Feelgood Marking: XX Irene Feighan / Breda Graham: 09/03/26:

Using lavender products for the last couple of weeks has given me the same calming, soothing feeling I get after a spa day — all from the comfort of my own home.

Lush, a company known for its handmade, ethical, and environmentally friendly beauty and personal care products, has some popular lavender products that I have been trying out.

A long-time customer, you will often find me browsing their products in my local Cork store, and I am a big fan of its ‘Sleepy’ lavender-based range.

My favourite products are the Sleepy Body Lotion (from €8.50, 50g), which quickly sold out when it was first introduced in 2017; the Sleepy Body Spray (€35); the CBD temple balm (€15); and the lavender massage bar (€11).

Before hopping into bed after my little ‘spa’ night, I lathered on the lotion, and it further slowed down my mind as I settled down for an aromatic-infused sleep.

As a bonus, it also left my skin feeling much softer.

Linalool acetate, the primary ingredient in lavender oil, has been shown, according to 2025 research, to improve mood, lower anxiety, and promote relaxation. Also, topical lavender-infused lotions have been found to promote relaxation and alleviate insomnia.

Gratitude journaling to unwind at night

Irish Examiner reporter Breda Graham journals as part of a wind-down routine while testing sleep aids in the Shandon Suite at Hayfield Manor. Picture Chani Anderson

I’ve recently taken up night-time journaling, specifically gratitude journaling, or regularly writing down things you are thankful for.

I tend to keep it simple and include small daily moments, such as a good laugh, a cup of coffee, a wholesome meal, and time spent with family and friends.

It reminds me that the little things in life are really the most important, and taking the time to appreciate them makes it more likely that you will slow down and see life through a different lens.

The practice has been huge in helping to clear my mind in preparation for a better night’s sleep.

Mouth tape to promote deep nasal breathing

Spotlight Oral Care mouth tape, one of the sleep aids tried by Irish Examiner reporter Breda Graham during her overnight sleep test in the Shandon Suite at Hayfield Manor. Picture Chani Anderson

I was excited to try mouth tape, reported to help deepen sleep.

I’ve been using Spotlight Oral Care’s new single-use mouth tape (€13.99), a specially designed adhesive strip that gently holds the lips closed to help reduce mouth breathing and improve sleep quality.

Mouth tape has also been found to support oral health by preventing dry mouth, bad breath, and tooth decay.

At first, it felt a little strange to stick something over my mouth, but I soon found it made me feel more settled. I immediately tuned into my breath, which made me feel sleepy much more quickly, and in the mornings, I woke refreshed and without a dry mouth.

Herbal tea an hour before bed

Feelgood Marking: XX Irene Feighan / Breda Graham: 09/03/26:

I come from a family of tea-drinkers. The kettle is boiled on any given occasion. A visitor calls — you’ll have a cup of tea. Stressful day at work — sit down there, and I’ll make you a cup of tea. Experiencing heartbreak – you know what will make you feel better now is a cup of tea.

I recently started drinking decaf before bed, and found that it helped me break the habit of overthinking. I tried Puka’s nighttime herbal tea (€4.45 for 20 sachets) with chamomile and lavender to relax body and mind, oat flowering tops to soothe and calm, and valerian root, another natural relaxant. The bedtime blend is designed to help you drift off into peaceful rest, and I’ve found that having a cup about an hour before bed helps me slip into that peaceful state of mind when needed most.

Establishing a sleep routine

Irish Examiner reporter Breda Graham journals as part of a wind-down routine while testing sleep aids in the Shandon Suite at Hayfield Manor. Picture Chani Anderson

Though I am someone who sticks to a consistent morning routine that supports movement, reflection, and time alone to set me up for the day ahead, I had never mastered a nighttime routine until I challenged myself to try different ways to improve the quality of my sleep.

Now, I focus on my new step-by-step sleep hygiene by making time in the evenings to do my skincare, lather myself in lotion, have my cup of decaf tea, put the phone away, take out my journal and reflect, read 10 to 20 pages of a book, and pop on my mouth tape and my sleep mask before resting on my silk pillowcase.

My experiment to take control of my shut-eye has proven that a clear nighttime routine makes for a clear mind. As someone who craves habit, I was rewarded by sticking to a feel-good nighttime routine — my mind finally switched off and allowed me to get a restful night’s sleep.