Top tips for a great night’s sleep

Sleep is one of the most important things for our physical and mental health.  Lack of it can cause anxiety and depression, premature ageing and even dementia.   It seems so simple to remedy, but sadly it’s something that many of us are struggling to get right.  So here are five of our favourite tried and tested tips to get a good night’s kip…

Set your body clock 

The easiest way to do this is to expose yourself to bright light first thing in the morning, and limit artificial light at night. Go outside for a walk first thing or sit in the garden for your morning cup of coffee. Whatever you do – look up to the sky! Natural light in the morning sends signals to your body it’s time to wake up and get going. Similarly, make sure you limit artificial light at night, as this will stop melatonin from building up and making us sleepy.  Use dim lamps or candles, and try and stay off the screens (see below)!

Get off the screens

Scrolling through our phones before bed is probably one of the worst ways to prepare for sleep.  The light from our phones and devices stops our brain from releasing melatonin, the hormone that tells us it’s time to go to sleep.  So being on your phone tricks your body into thinking that it’s still daytime, hence why you’ll often find yourself wide awake after that late night texting session.  

Buy an alarm clock and turn your bedroom into a phone-free zone.  Make a point of turning your phone off and putting it in another room to charge – having it by your bed is only going to encourage you to check it, and the light can disturb your sleep if it goes off in the night. 

Night time tea 

Herbal teas can help unwind and prepare for sleep.  Sometimes just the act of having a cup of tea can be relaxing, so try a build this into your night time routine. Two of our favourites are Dragonfly’s Night Sky Calm Tea, which contains camomile, valerian and sage to relax and soothe you before bed, and Dr Sally’s Nightcap tea, with limeflower, oat straw, hawthorn flowers, passionflower, and lavender. Whichever one you choose, just make sure it’s caffeine free!  

Night time routine 

How you get ready for sleep is going to have an impact on your sleep quality.  If you’re jumping into bed at midnight (which incidentally is meant to be mid night, i.e. the middle of the night) after rushing around at a million miles an hour, you are never going to be able to get to sleep.  You need time to wind down, so your body knows it’s time sleep.  Take some time to do this, whether by having a bath, reading in bed, listening to an audiobook – you’ll find it easier to doze off if you invest the time before bed.  

Personally, we love Dr Hauschka’s relaxing lavender bath and body oil.  Enjoy with some relaxing music and candles for some well-earned chill time.  

Nutritional supplements

1. Magnesium plays a crucial role in sleep health, as well as reducing stress and improving moods.  Deficiency can cause insomnia as well as a whole host of our health problems including heart disease and high blood pressure. Terranova’s Smooth Mag Complex Powder is one of the more effective things we’ve tried to help with sleep.  It’s got a blend of ingredients designed to help you nod off, including magnesium, rice bran, arena sativa and montmorency cherry.  So if you’re struggling with insomnia, we would really recommend this product.  Take 1 scoop an hour before bed for a restful sleep. 
2. Research shows that cherries may be a secret weapon against insomnia. Viridian’s Cherry Night powder is a sleep-inducing blend of cherries (a natural source of melatonin), red date (which may influence GABA and serotonin levels), glycine (great for regulating core temperature) and magnesium (see above!). Just make up into a drink 1 hour before bed (we think it tastes pretty great too!).
3. We love Living Nutrition’s Night Time herbal blend of Passion flower, hops and Valerian. Organic, and fermented for extra potency. A real favourite of the GHB team!

Why not check out our Ultimate Sleep Bundle for our selection of sleep favourites?

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.