To assess what's keeping you awake or waking you, you may need to delve into what is keeping your mind active. Do you have worries or stresses that seem worse at night? Do you need to break the cycle?
Sleep is one of the most common complaints we hear about in our store. It is our body's essential nourishment to recharge, renew and refresh. Sleep is so important to our physical body, for our mental wellbeing and focus. We can take it for granted, but if we're not getting enough, we really feel it. Just ask any new parent!
The phrase 'sleep hygiene' is commonly used in the wellness sphere to refer to our routine around sleep. It's worth assessing if your sleep hygiene routine is helping or hindering you.
How to assess your sleep hygiene routine:
Are you on a screen late at night?
Do you consume caffeine after lunch?
Are you getting enough exercise during the day?
Read more in our lifestyle suggestions below.
Certain vitamins/minerals and eating patterns can help or hinder stress and sleep. This is powerful and worth considering. Everyone is different, especially when it comes to sleep. Our nutrition team can help you make the right changes for you. Here are some general nutrient tips for sleep which may be of benefit, as well as some of our favourite supplement choices for sleep.
A simple but powerful nutritional tool for sleep is magnesium. The importance of magnesium and its involvement in many processes in the body is often overlooked. By taking a magnesium supplement in the evening you can make a huge difference to your sleep quality[i]. In addition, if you suffer from cramp you may well be magnesium deficient, cramps also hinder sleep for many people[ii]. You can read about restless leg syndrome here. This magnesium blend includes an additional beneficial mix of g Avena Sativa, Nettle[iii] and Pumpkin Seed with Pyridoxal 5-Phosphate (vitamin B6).
Tryptophan is an essential amino acid that is a precursor to serotonin and melatonin, both of which are important for regulating sleep-wake cycles. Foods rich in tryptophan include turkey, chicken, eggs, dairy products, nuts and seeds, and soy. We recommend organic and fermented forms of soy for the most nutritional benefit, including tempeh and natto[iv].
Vitamin B6 is involved in the production of serotonin, a neurotransmitter that helps regulate mood and sleep. Adequate levels of vitamin B6 are important for maintaining healthy sleep patterns. Good dietary sources of vitamin B6 include fish (salmon, tuna), poultry, bananas, chickpeas, and fortified cereals[v].
Moringa leaves are a good source of certain nutrients, including magnesium and
potassium, which are known to support relaxation and sleep inducing neurotransmitters[vi].
Viridian California Poppy Tincture – Organic: Viridian 100% Organic California Poppy Tincture can be taken to promote relaxation and improved sleep. This tincture is made with fresh Eschscholzia californica flowering herb[vii].
Viridian Cherry Night and Cytoplan Cyto-Night - contain Montmorency and Morello cherries which naturally aid a restful night's sleep[viii][ix]. Amongst other active components, the Cyto-Night formula contains glycine, an amino acid that has been recognised in trials to support sleep quality if taken shortly before bed[x].
Valerian is a herbal supplement used famously for its potential calming and sleep-promoting benefits. Our top valerian-containing products include:
Celestial Seasonings Sleepytime Tea / Sleepytime Extra - A herbal tea with calming valerian to help gently lull you to sleep. Nothing promotes physical and mental well-being like a restful evening. So, if you're wondering how to sleep better or just looking for something to help you unwind, try a cup of Sleepy time Extra. This relaxing and delicious herbal tea starts with the time-honoured blend of chamomile.
A Vogel Dormeasan - freshly picked Valerian root and Hops plants are used to make Dormeasan.
Book a course of treatments to aid relaxation:
Neom Body Treatment – Sleep & Stress: Neom Body Treatments are much more than just a massage. Neom Body Treatments have been designed by a team of 11 wellbeing experts and bring together the most effective techniques of 6 therapies; Shiatsu, Cranio, Thai massage, trigger point, reflexology and meditation.
de Mamiel Soothe - Choose Soothe when you are feeling anxious and struggle to let go of that governing thought through the night. The base oil combines a bespoke blend of herbs, watermelon seed oil and passionflower oil to maximise the absorption of vitamins and minerals such as Magnesium, Zinc and B Vitamins that are essential for quality sleep.
Epsom Salt baths / Lavender oil:
Treat yourself... take an Epsom Salt bath, with a few drops of lavender.
Dr.Hauschka Sage foot bath can help guide all that energy in the head down to the feet! Warming and very grounding. In winter it's best to have the water lovely and warm and possibly keep a kettle close by so you can add hot water little by little as the water cools.
Energy Dots eSleep Mat - Place a sleep mat under the mattress or pillow to support your energy field and allow your body to relax into deeper sleep. For all ages babies, children or adults.
Would you like to sleep deeply and feel more refreshed in the morning? Radiation from Wi-Fi and our much loved gadgets interfere with sleep patterns. Keep your sleep mat close and enjoy improved sleep, a sense of calm and greater resilience in today’s challenging environment.
NEOM Organics Choose Sleep - If it's their wish for a Perfect Night's Sleep this Christmas, consider it sorted with this pair of best-sleepy-sellers. Choose sleep and curl up with this blissful duo which contains our much-loved Perfect Night’s Sleep Mist and Magnesium Body Butter.
Consistency is key: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock (our circadian rhythm) and promotes better sleep quality.
Create a sleep-inducing environment: Make sure your bedroom is cool, dark and quiet, cooler environments are known to promote sleep[xiii]. Use earplugs, eye shades, or white noise machines if necessary. Consider investing in a comfortable mattress and pillows that suit your preferences.
Establish a routine: This may look like including activities like reading, taking a warm bath, practising relaxation, relaxing yoga poses and meditation techniques, or listening to serene music.
Limit blue light: Avoid use of smartphones, tablets, or laptops close to your bedtime. The blue light emitted by these devices can interfere with sleep by suppressing melatonin production, our very important sleep-promoting hormone[xiv].
Avoid stimulants and heavy meals: Limit or avoid the consumption of caffeine and nicotine, especially in the evening - these substances can disrupt sleep[xv]. Additionally, try to avoid heavy or spicy meals close to bedtime, as they can cause discomfort and indigestion[xvi].
Exercise regularly: Engage in regular physical activity but try to finish exercising at least a few hours before bedtime[xvii]. Exercise can help promote better sleep, but exercising too close to bedtime may make it harder to fall asleep due to increased alertness.
[i] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017
[ii] Kharait, S. (2022). A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners: Direct Original Research. Journal of Exercise and Nutrition, 5(3).
[iii] Bakhshaee M, Mohammad Pour AH, Esmaeili M, Jabbari Azad F, Alipour Talesh G, Salehi M, Noorollahian Mohajer M. Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle (Urtica dioica) root extract: a Randomized, Double-Blind, Placebo- Controlled, Clinical Trial. Iran J Pharm Res. 2017 Winter;16(Suppl):112-118. PMID: 29844782; PMCID: PMC5963652.
[iv] Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316.
[v] Ge L, Luo J, Zhang L, Kang X, Zhang D. Association of Pyridoxal 5'-Phosphate with Sleep-Related Problems in a General Population. Nutrients. 2022
[vi] Liu WL, Wu BF, Shang JH, Wang XF, Zhao YL, Huang AX. Moringa oleifera seed ethanol extract and its active component kaempferol potentiate pentobarbital-induced sleeping behaviours in mice via a GABAergic mechanism. Pharm Biol. 2022
[vii] Fedurco M, Gregorová J, Šebrlová K, Kantorová J, Peš O, Baur R, Sigel E, Táborská E. Modulatory Effects of Eschscholzia californica Alkaloids on Recombinant GABAA Receptors. Biochem Res Int. 2015;2015:617620.
[viii] Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 2018 Mar/Apr;25(2):e194-e201
[ix] Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16.
[x] Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16.
[xi] Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017 Dec;35:109-114.
[xii] Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304.
[xiii] Harding EC, Franks NP, Wisden W. The Temperature Dependence of Sleep. Front Neurosci. 2019 Apr 24;13:336
[xiv] Tähkämö L, Partonen T, Pesonen AK. Systematic review of light exposure impact on human circadian rhythm. Chronobiol Int. 2019 Feb;36(2):151-170.
[xv] Spadola CE, Guo N, Johnson DA, Sofer T, Bertisch SM, Jackson CL, Rueschman M, Mittleman MA, Wilson JG, Redline S. Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study. Sleep. 2019 Oct 21;42(11):zsz136.
[xvi] Duan D, Gu C, Polotsky VY, Jun JC, Pham LV. Effects of Dinner Timing on Sleep Stage Distribution and EEG Power Spectrum in Healthy Volunteers. Nat Sci Sleep. 2021 May 14;13:601-612
[xvii] Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. 2017;2017:1364387.
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.