are you getting the sleep you deserve?

Sleep is one of those things we often take for granted—until it's gone. I used to sleep soundly, but after having kids, I became a light sleeper, always alert to every little sound. Just as they started sleeping through the night, I began experiencing night sweats that left me waking up drenched and uncomfortable.

I'm not alone in this. Sleep struggles are common, yet we don't always talk about them. In the UK, one in every three people experiences insomnia, struggling to fall or stay asleep through the night. Poor sleep doesn't just make us tired; it affects our mood, concentration, and overall health.

For women over 40, sleep can become even more challenging. Hormonal changes during perimenopause and menopause affect up to 60% of women, leading to disrupted sleep, night sweats, and increased wakefulness. Add stress, busy schedules, and the constant demands of life, and it's no wonder many of us feel exhausted before the day has even begun.

Why Is Sleep So Hard to Come By?

Several factors can interfere with getting a good night's sleep:

• Stress and Anxiety: Elevated cortisol levels can keep the body in a state of alertness, making it harder to wind down.

• Hormonal Changes: Fluctuations in oestrogen and progesterone can affect sleep patterns, leading to night sweats and restlessness.

• Lifestyle Factors: Irregular sleep schedules, excessive screen time, and environmental disturbances like noise and light exposure can impair sleep quality.

• Late-Night Eating: Consuming large meals close to bedtime can disrupt sleep. Eating late goes against the body's circadian rhythm, potentially leading to sleep disturbances.

• Late-Night Exercise: While regular exercise generally improves sleep quality, engaging in vigorous physical activity too close to bedtime can have varying effects. Some studies suggest that intense late-night exercise may negatively affect sleep quality, while others indicate it does not disturb sleep but may affect heart rate during the initial sleeping hours.

Simple Ways to Get Better Sleep

While there's no magic solution to instantly fix sleep struggles, small, intentional changes can make a significant difference. Here are some science-backed ways to help your body and mind unwind:

• Herbal Support: Natural ingredients like L-theanine, magnesium malate, passionflower, tulsi, blueberry, lavender, reishi, and oat beta-glucans are known to promote relaxation, lower stress, and improve sleep quality.

• Reading Before Bed: Studies have shown that just six minutes of reading can reduce stress by 68%, lowering heart rate and muscle tension. Unlike screens, books don't emit blue light, so they won't disrupt melatonin production.

• Creating a Sleep-Friendly Routine: Soft lighting, relaxing herbal tea, gentle stretching, or a warm bath can signal to your body that it's time to wind down.

• Making Your Bedroom a Sleep Sanctuary: Keeping your room cool, dark, and quiet can encourage deeper rest. Dimming lights in the evening also helps regulate your body's natural sleep-wake cycle.

• Timing Meals and Exercise: Avoid large meals at least three hours before bedtime to prevent digestive discomfort that can interfere with sleep. While regular exercise enhances sleep quality, it's advisable to finish vigorous workouts at least an hour before bed to avoid potential disruptions.

• Limiting Screen Exposure: Blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep naturally. Switching to a book or listening to calming music instead can be beneficial.

Getting good sleep isn't just about the number of hours you log—it's about the quality of rest you get. When you find what works for you, everything else in life just feels easier.

To celebrate World Sleep Awareness Day, we wanted to share a heartfelt review from someone who transformed their sleep with I AM RESTED…