All of the sleep experts we spoke to stressed that the key to a good sleep is consistency. It’s essential to go to bed and wake up at the same time every day, even on weekends. Your sleep can improve dramatically just from this one simple tweak. According to the Royal College of Psychiatrists there are two main stages of sleep: REM (rapid-eye movement, where your brain is very active but your body is not) and non-REM (your brain is calm but you move around a bit more). One-fifth of your sleep is REM and it comes and goes intermittently throughout the night. Non-REM sleep has three stages and essentially helps to repair your body after the day’s stresses by releasing hormones into your bloodstream. A solid amount of zzz’s has five or six cycles of both REM and Non-REM; a disrupted sleep has far less. We all have our own master clock and by forcing it into a rhythm (from a consistent sleep and wake pattern, seven days a week) your body can balance hormones properly while you’re asleep, ensuring a better slumber.

Magnesium has long been known as the ‘anti-stress’ mineral since it helps to both relax nerves and muscles and fend off insomnia too. Research proves that it can also help decrease cortisol, the ‘stress hormone’, which can keep you up at night. Equally as beneficial to sleep is vitamin D. It’s been shown to play a role in regulating melatonin which is the sleep hormone. Most importantly, if you’re deficient in this vitamin, it can increase your risk of sleep disorders as well as your likelihood of waking up during the night or having a shorter, more disrupted sleep overall. You can find both magnesium and
vitamin D in our Women’s Immune & Serene supplement – a simple once a day ritual that can truly boost your sleeping patterns for the better.

If you have trouble falling asleep, a bedtime ritual to help your mind and body to wind down is essential. Whether it’s a warm bath, a steaming cup of herbal tea or relaxing music, regular habits that work to relax your mind and body are key to coaxing your body into a state of sleepiness.

Need inspiration? According to the sleep experts we spoke to, epsom and magnesium baths are great for helping muscles to relax whilst lavender essential oil works to calm the central nervous system, so spritz a lavender-infused pillow spray over sheets just before you hit the sack. Likewise, attempting to sleep when you’re anxious is nearly impossible so try journaling before bed to help you switch off - writing down exactly what’s on your mind is surprisingly cathartic. Probably the most important habit to stick to is to leave your phone out of your bedroom and avoid scrolling through social media feeds while under the sheets. The blue light emitted from your phone screen prevents the production of melatonin, the hormone that controls your sleep-wake cycle, so you’ll find it even harder to get to sleep.