There is nothing more restorative than a good night’s sleep. But not everyone sleeps well. Disturbed sleep and insomnia, whether temporary or chronic, takes a huge toll on daily life and on the mental and physical health of many. A good sleep improves your mood, boosts energy levels, and gets us through the day at our cognitive best. Luckily, there are a number of practical things that can be done to break the cycle of poor-quality sleep and chronic insomnia. A new sleep routine and a review of sleep hygiene is a good place to start.

Sleep Hygiene has nothing to do with having clean sheets or a bath before bed, although both are wonderful for inducing a restful state. Rather, sleep hygiene refers to the healthy behaviors and changes of habits that can induce a good night’s sleep.

Routine. Many experts recommend the introduction of a nightly routine to coerce your body and mind into sleepy time.  This means having a set bedtime and incorporating some habits that will become your nightly routine.  This can include meditation, a warm bath, listening to music, or reading a good book or whatever makes you relax and de-stress.

Screentime. This is becoming an increasing issue with teenagers and adults, who just don’t want to turn off. Scrolling on phones and other devices just before sleep can disrupt your sleep.   Put the screen to sleep if you want to sleep.  It’s not just the overload of information, but the blue light of screens which will also contribute to keeping you awake.

Darkness increases the production of melatonin, the sleeping hormone.  Use blackout curtains if there is a lot of light pollution or early summer sun. 

Breathing the 4-7-8 trick. As the name suggests, this breathing technique suggests you breathe in for four counts, hold your breath for seven counts, and exhale for eight counts. This method has reportedly effective results.

Big life changes, stress, anxiety, grief, and some health conditions can all contribute to restless nights. Certain over the counter cold and flu medications, such as Sudafed, or Sinutab, contain pseudoephedrine. While these products are very effective in relieving the worst of cold and flu symptoms, they may contribute to sleep deprivation. Other pain-relieving medications can contain caffeine and it might be best to take these products earlier in the day to avoid disruption of your sleep pattern.  Stimulants such as coffee and alcohol before bedtime can set the mind racing and prevent sleep. Interrupted sleep may also be a result of age and some older people report disrupted sleep patterns.

Stress and worry are one of the most common reasons for lying awake at night.  There are several ways to relieve the effects of stress, including herbal medicinal products, mindfulness, and yoga, and if necessary, getting some professional help.   But for most, the temporary loss of our circadian rhythm, which allows us to sleep, work, play and rest, can be addressed simply enough by adopting some new sleeping and pre-sleeping habits or by introducing over the counter remedies.  

Here at Soilse Pharmacy, we have many effective Herbal Remedies, Essential Oils, Minerals, and Supplements to assist you or your loved ones in sleeping peacefully again. The pharmacist can assist you in finding the right supplement or remedy for your particular symptoms. Many who suffer from stress and anxiety find great relief in with Rescue Remedy, not just at nighttime, but whenever the panic starts to rise. Kalms Night Tablets are renowned for relieving sleeplessness without causing drowsiness the next day. They are a traditional herbal medicinal product that contains the herbal extract Valerian root. Valerian is used to relieve restlessness and sleep disturbances. 

There are also a number of vitamins and minerals which assist in promoting rest and sleep. For example, a deficiency in magnesium can be one of the main factors affecting the quality of sleep we can achieve.  Known as natures finest relaxant, transdermal magnesium relaxes body and mind, for a restful night’s sleep.  By combining this essential mineral with specially blended essential oils, Magnesium Sleep Body Spray is the perfect supplement to any night time routine to replace magnesium lost through modern diet and pressured lifestyles.
Formulated for topical use, BetterYou Zechstein Magnesium commences absorption immediately when sprayed onto the skin. This essential mineral helps to promote overall wellbeing and relaxation. We also stock essential oils, herbal teas, oil diffusers and are more than happy to discuss all the options to induce sleep and break the insomnia cycle.

Sleeping well makes us function better, react faster and increase energy levels.  Our memory functions better, we learn new things faster and we are definitely in a better mood when no longer sleep-deprived. Ironically, sleep also helps us deal with stress better. Not a useful piece of knowledge if stress is keeping you awake. But it is about breaking that sleep-less cycle. We deserve a good night’s rest.