According to the Sleep Council, 70% of adults in the UK sleep for less than seven hours per night. 27% experience poor quality sleep on a regular basis and 51% struggle to nod off or remain asleep.Sleep is just as important as diet and exercise, just one night of poor sleep can be harmful to your body and brain. Lack of sleep increases the risk factors for heart disease, stroke and flu.Sleep is a real problem for the UK. Poor sleep affects your concentration, mood and appetite, as well as your physical health. It prevents you from recovering from physical and mental exhaustion.If you could say goodbye to a bad night’s sleep what would that mean for you?Would you have more energy to spend time with your loved ones?Would you take on new exciting challenges confident that you could succeed?A great night’s sleep could mean better health and happiness.\nHealth benefits of sleep\nGood quality sleep can leave you feeling refreshed and ready to take on the day. There are also many other benefits:\nSleep supports your immune system\nThe longer you have poor sleep the more it affects your immune system. This can leave it unable to defend you from bugs and viruses.\nSleep aids your body’s recovery\nSleep allows your body to effectively repair any damage done during the day. This can be from exercise or just general wear and tear.\nSleep keeps you slim\nSleeping less than 7 hours a night can leave you with less leptin. This is the chemical in your body that makes you feel full. It also increases the amount of ghrelin which makes you feel hungry. The result is, those who sleep poorly gain more weight over time.\nSleep reduces the risk of diabetes\nSleeping for less than five hours a night could change the way your body processes glucose. According to the NHS this increases your risk of type two diabetes.\nSleep can reduce the risk of heart disease\nThe longer your sleep problem continues, the higher your heart rate and blood pressure could become. This puts a strain on your heart and increases the risk of heart problems (NHS, 2018).\nSleep boosts your mental health\nEven one night of missed sleep can leave you feeling agitated and grumpy. A long term sleep problem can lead to depression and anxiety. Most people suffering from either of these sleep for less than six hours a night.\nSleep improves your sex drive\nLack of good quality sleep can lower your libido and interest in sex. Good sleep may also improve your fertility.\nWhat’s keeping you awake at night?\nThere are many things that could be stopping you from getting that deep refreshing sleep. It could be things going on in your head; worries, stress about the day or even fear.It could be linked to your job; jetlag from business travel, working in shifts, work changes or pressures. It could be a medical problem; pain, asthma, sleep apnea, regular medication or depression. Even life can get in the way of good sleep; babies and young children, snoring, an uncomfortable bed, using tablets and phones or even too much caffeine.Here are some tips and rituals you can follow at home without the help of a professional…\nTop tips for sleeping well\nEstablishing new routines and improving your sleep environment are the keys to sleeping well. Let's take a look at the many things you could do: choose the ones that fit you best (not all are necessary). And you can implement these gradually. \nA short nap can be your new stimulant\nDuring the day, if you feel down, why not swap the cup of coffee and sugary snack for a twenty-minute\/quick nap? This could increase your alertness and won’t prevent you from sleeping later. With practice, you can train your body to take these short periods of sleep.\nExercise makes you sleep deeper\nRegular exercise over a long period of time has been shown to add an average of one hour of quality sleep per night. Sleep also allows your body to recover and strengthen after physical exercise.\nGet your bedroom ready for sleep\nIs it too warm or too cold?\nThe best temperature for a good night’s sleep is between 16ᵒC-18ᵒC. This will keep you cool but not too cold. If it is possible, circulate the air with an open window or fan.\nMake the room dark\nCover up any indicator lights from gadgets and install a blackout blind. This will keep the room completely dark even in the early morning.\nTest your mattress, is it comfortable?\nAn uncomfortable bed is a common cause of missed sleep. Studies have also found that people usually sleep better in a larger bed.\nReduce noise\nIf you live in a noisy area or don’t have double glazing you could try earplugs to reduce the noise around you.\nBoost your mattress\nAdd a memory foam mattress topper to your old mattress. If you don’t want the expense of a new mattress, a topper could cover up the lumps and bumps and add years to its life.\nEstablish a healthy bedtime routine\nAn hour before bed, turn off all tablets and phones and take a relaxing warm bath. Using bath products that contain essential oils will also create a good environment to prepare you for sleep.\nWhat you can do at bedtime\nTake a warm drink such as hemp tea or any other relaxing herbal tea to bed with you and enjoy a good book or some relaxing music. Once you’re feeling relaxed and ready for sleep make sure all lights are off and try mindfulness, yoga or breathing techniques.\nRepeat until this routine becomes second-nature\nThis should prepare you for sleep. Once you have built your routine keep repeating it each night to allow your body to respond to it. One of the strengths of a routine like this is that it becomes more powerful when it is used regularly.\nNatural supplements that can help\nDepending on your sensitivity to vitamin supplements and herbs, these can be a helpful sleep aid:\nNight Aid\nNight Aid contains high-strength 5-HTP. This can support the production of serotonin and aid sleep. It is blended with magnesium and vitamin B6 to improve its absorption into your body. It also has 10 other vitamins and herbs to support a proper night's sleep: Chamomile, Vitamin B6, Selenium, Magnesium, Inositol, Reishi Mushroom, Maca, Hops, Schisandra Berry and Ashwagandha.\nCal-M\nCal-M is a blend of natural ingredients chosen to support sleep and aid recovery. It can be taken 30 minutes before bed to prepare you for a deep sleep. It contains calcium gluconate, magnesium carbonate, organic cider vinegar and provides traces of potassium, phosphorous, zinc and iron. These ingredients all support many body functions that get your body ready for recovery and sleep.\nMinerals\nCombinations of minerals can also be used to support the functioning of cognitive function, metabolism, the immune system and nervous system. These effects and many others all contribute to a refreshing night’s sleep.\nVitamin D3\nVitamin D can be produced in your body when the sun falls on your skin but in our busy modern lives, there is less opportunity for this to happen. It is fat soluble and can be effectively ingested. It supports the development of bones, your immune system and aids general recuperation and recovery.\nFull spectrum amino acids\nFull spectrum amino acids support the effective recovery of muscles and systems as they regenerate after exercise. Regular exercise can have a useful impact on your sleep and amino acids support this as well as boosting your recovery.\nMelatonin\nThis is a hormone produced naturally in your body. It is responsible for regulating your sleep patterns. It can be useful to prepare your body for sleep but it can only be used under prescription in the UK. Dr Walter Pierpaoli, who discovered its beneficial effects, recommends taking 1-5mg (depending on your age) 30 minutes before bedtime. For it to be most effective, you must sleep in total darkness.\nSupplements to promote sleep and recovery during the menopause\nThese vitamins, minerals and herbs support the reduction of menopause symptoms that could make your nights anxiety-ridden and uncomfortable. Once they have been reduced you have a much better chance of getting a good night’s sleep.\nSupplements to support recovery after strenuous exercise\nBy combining supplements to promote body recovery after strenuous exercise you can achieve the relaxing state that is required for great sleep. The sleep will then allow your body to fully use the recovery boosting properties and fully repair itself.General well-being is one of the best ways to get a great night’s sleep. If you are calm and healthy it is more likely that you will sleep well. General well-being supplements are a great way to do this:\nCBD oil and hemp tea\nCBD products and particularly those rich in CBDa like hemp tea and the BioBloom range of CBD oils (which contains a 50:50 ratio of CBD:CBDa) are a great choice. A nice warm cup of hemp tea will also fit perfectly into your bedtime routine.\nOther herbs that can be taken as a tea or supplement\nTry adding more herbs or a herbal supplement to your hemp tea before bed to help you relax and feel fresh in the morning (Mawer, R.-Healthline, 2018):\n\nValerian root - take 500mg before bedLavender - take 80–160 mg containing 25–46% linaloolGinkgo Biloba \u0026amp; Siberian Ginseng - take 400mg of each 30 to 60 minutes before bed\nThe better you sleep, the better you'll feel during the day\nA good night’s sleep is an important aid to our health. It keeps us relaxed, supports our immune system and helps us to recover both physically and mentally. It can also reduce our risk of heart disease, diabetes and stroke. \nSleep plays such an important part in our lives and should be treated as importantly as diet and exercise. Time taken to improve your sleep will have a positive impact on nearly every aspect of your life. Have a look through the supplements and routines available and plan your sleep routine today.\nJoin us to get updates and special deals monthly:\n\n \n\n\nReferences\nMawer, R. (November 2, 2018). 17 ProvenTips to Sleep Better at Night. Retrieved from https:\/\/www.healthline.com\/nutrition\/17-tips-to-sleep-better?fbclid=IwAR3K1dn_CH9GUJQvdIRZjFJ1T5P8Q2jmcBQUyzb6Ua5I5v1_iWJDfUAvDJEStewart, M. (July 20, 2017). Melatonin Tablets for Insomnia. Retrieved from https:\/\/patient.info\/medicine\/melatonin-tablets-for-insomnia-circadinSleep \u0026amp; Recover Supplements - Magnesium, Collagen and More (N.D.) Retrieved from https:\/\/www.fortheageless.com\/collections\/sleep-supplementsThe Sleep Council. (2013). Key Sleep Facts. Retrieved from https:\/\/www.sleepcouncil.org.uk\/wp-content\/uploads\/2013\/08\/Sleeptember-Key-Sleep-Facts.pdfThe Sleep Council. (N.D.). Perfect Sleep Environment. Retrieved from https:\/\/sleepcouncil.org.uk\/perfect-sleep-environment\/\nFact-checked by Dr Marios Kyriazis.