Dr Zoe’s top tips to help you get a good night's sleep!
The UK sleep-tracker industry is worth a massive £270million a year - and is forecast to double in the next 6 years - as the nation tries to find a solution to restless nights. 1 in 5 of us report sleep problems, ranging from issues getting to sleep to sleep apnea and frequent wakes. So what remedies actually work? From sleeping tablets to herbal supplements and Old Wives Tales, Dr Zoe’s here with her advice on how to get a good night’s rest.
Dr Zoe’s shares her top tips to help you get a good night's sleep...
NATURAL SLEEP SUPPLEMENTS
Magnesium: can promote better sleep by alleviating anxiety and calming the central nervous system. “Magnesium tablets, sprays or bath salts can be effective, but I’d only recommend them if you’re deficient in it in the first place, so women going through menopause might benefit from it.”
Ashwagandha: A medicinal herb that has seen a surge in popularity due to TikTok, is thought to help with stress reduction and sleep quality. “So many influencers are promoting this, but the evidence isn’t actually there. At the same time, there is no harm in trying it and it’s relatively cheap so if you want to give it a go there’s no harm.”
SLEEP TEAS
Teas with certain herbs can help you sleep by promoting relaxation and winding down before bed. Chamomile, passionflower, and lavender teas are actually quite effective. And if you get into a ritual of having them every night your body starts to associate them with sleep and trains your brain it's time to start winding down.
CBD OILS, GUMMIES AND CREAMS
CBD oils, gummies and creams: In 2021, the UK's consumer market for CBD products was valued at £690 million. It was a significant increase from £314 million in 2019. There is a growing body of evidence that good quality CBD products are effective for sleep, however, these are expensive, so I would try other solutions before resorting to these.
OVER THE COUNTER MEDICINES
Nytol
Antihistamines
Melatonin
These can be effective for an occasional sleepless night and useful for jet lag, but many people quickly develop a tolerance to them. Melatonin we do prescribe on the NHS, but these aren’t long-term solutions.
LISTENING TO SOUNDS BEFORE SLEEP
46% of us listen to music, podcasts or radio as we go to sleep, according to the YouGov Sleep Study of 2022 - 28% quite regularly. This habit is particularly common for those aged 16 to 39.
Falling and indeed staying asleep to a gentle podcast can help block out two types of noise: external and internal.
It’s a helpful tool for individuals with a busy mind, or anxieties about something the next day. They're a good distraction in the same way you read a child a bedtime story.
SLEEP TRACKERS
The UK sleep-tracker industry is estimated to be worth £270m a year and is forecast to double by 2030. + Pros: Sleep trackers can help identify patterns in your sleep habits, such as your optimal sleep times or whether caffeine disrupts your rest.
Cons: They can be less accurate for people with certain conditions (e.g., obesity, heart rhythm disorders) or darker skin tones. Moreover, focusing too much on data from trackers can increase stress and lead to a condition called "orthosomnia," where anxiety about sleep data actually disrupts sleep.
MOUTH TAPING
It’s the latest trend to go viral on TikTok - it usually involves placing a piece of soft paper or porous tape vertically across the middle of your closed lips at bedtime.
The aim is to discourage mouth-breathing and the snoring that may accompany it. “Despite its recent popularity, mouth taping has not been extensively studied and some experts have warned that it might not be safe to have your mouth taped shut while you’re fast asleep.”
SIMPLE TIPS FOR A BETTER SLEEP TONIGHT?
Keep your room quiet - wear earplugs, and put your phone on silent.
Keep your room dark - keep all lights off and blinds down/curtains shut.
Keep your room ventilated - a cool room is usually the best for sleeping.
Play ambient music - the sound of rainfall, gentle music or white noise can promote sleep. + Do not force sleep - stay awake and read a book, or listen to quiet music. Sleep should take over naturally.