Sleep plays a vital role in restoring your physical and mental wellbeing but did you know that around 43% of British women say they aren't getting enough*of it?
There are many benefits of sleep, such as supporting your immune system, heart health, ability to cope with stress, memory and more. With almost 1 in 5 people in the UK not getting enough sleep**, we wanted to showcase our top tips for how to help get that much needed rest.
The benefits of a sleep supplement
We all love starting a day feeling fresh after a good night sleep, but it's often difficult to achieve. The struggle to switch off is increasingly common, with stress, screens and busy routines playing a part in disrupting your natural sleep cycle. The use of a targeted sleep supplement can offer gentle, effective support by helping you:
- Reduce time taken to fall asleep, so more rest in total
- Help you stay asleep throughout the night, so less broken rest
- Reset your sleep schedule and begin to build a new routine so that this becomes a natural process
Our Nutritional Therapists recommend adding Cyto-Night to your evening routine, for a soothing, natural wind‑down that supports deeper, more restful sleep.
The Cycles of Sleep
Did you know that your night of sleep breaks down into multiple sleep cycles? This cycle consists of 4 stages, 3 of which are classed as NREM (rapid eye movement) sleep and one non-REM (NREM) sleep.
- Stage 1 NREM: The lightest sleep, only lasts a few minutes. This is the transitional phase right after falling asleep.
- Stage 2 NREM: Slightly deeper sleep, brain waves are slow with brief bursts that help organize memories.
- Stage 3 NREM: The deepest, most restorative sleep. This time supports healing, immunity, and feeling rested. It's also the hardest stage to wake from.
- REM Sleep: The dreaming stage. Brain activity resembles wakefulness and REM periods lengthen across the night.
According to Cleveland Clinic, ***one cycle normally takes about 90 to 120 minutes before another begins. Most people go through four or five cycles per night (assuming they get a full eight hours of sleep).
Tips on how to sleep better
If you're struggling to get the recommended 7-9hrs of sleep per night, here are our Nutritional Therapist top tips for sleeping soundly:
- Stick to a sleep schedule - Sleep/ wake at the same time daily to support your circadian rhythm
- Create a wind-down routine - Help manage stress levels by reading, journaling or meditation before bed. This is a great time to make your Cyto-Night and start the relaxation process.
- Limit screens - Skip phones/ screens 1 hour before bed, to limit blue light, which can suppress melatonin
- Avoid heavy meals & caffeine close to bedtime - To combat restlessness, for a better quality of sleep
- Regular exercise - Morning or afternoon/ early evening exercise can help to fall asleep faster
Level up your wind down: sleep time drinks
Sleepy drinks are often teas that contain herbs known to help calm the nervous system. There are many options for sleep teas, but lots contain an element of chamomile, lavender, passionflower, lemon balm and valerian root. These herbs all work together to increase sleep-inducing feelings in the body. Having a cup of one of these tea's before bed can help with the sleep process by:
- Increasing levels of GABA (a calming brain neurotransmitter)
- Lowering levels of cortisol (the stress hormone)
- Creating a sense of routine which helps the mind to wind-down
- A warm drink provides a sense of coziness to help prepare for sleep
Cyto-Night works beautifully on its own in water, but why not add to your favourite pre-sleep drink for an extra calming boost?
Cyto-Night: The why and how
Cyto-Night is a unique sleep support supplement, formulated with a blend of natural, synergistic ingredients to promote relaxation and a smooth transition into a restful sleep.
Formulation deep dive:
- Montmorency cherry - Provides antioxidants and natural melatonin, helping the body relax and ease into sleep.
- Hops - Contains calming natural compounds that help soothe the nervous system and support restful sleep.
- Magnesium - Supports GABA activity, promoting calmness and helping the body prepare for restorative sleep.
- Glycine - Calms the nervous system while adding a naturally mild sweetness without extra ingredients.
Menopause and sleep
Did you know that fluctuating hormones can disrupt the brain chemicals that regulate sleep? Hot flushes can wake you, and mood changes can make it harder to unwind. Our expert Nutritional Therapists have created targeted, hormone‑balancing formulas to support you through every stage of this transition.
Perimenopause Complex
Synergistic blend of natural nutrients and botanicals including with shatavari, sage, maca, & ginseng, formulated to support women's health during this important stage of life.
Menopause Support
Provides gentle, plant-based oestrogen support from 100% natural soy isoflavones to help support hormonal balance and wellbeing during and after menopause.
Extra tips to help with seasonal allergies
Block pollen
Try to keep windows closed where possible
ADVICE FROM OUR EXPERTS
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In this blog, our Nutritional Therapists explain why menopause affects sleep and the natural remedies that can help.
