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Sleep improvement

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How can I improve my sleep?

When we sleep, our body and mind regenerate – so an undisturbed night’s rest is absolutely crucial for a healthy life and our well-being. According to experts, the first two to four hours of sleep are particularly deep and restful – regardless of whether or not this happens before or after midnight.

It has been reported that around two-thirds of British adults suffer from poor sleep on a regular basis, while as many as one-third claim to suffer from insomnia. Poor sleep quality can be the result of a plethora of problems, such as snoring, problems falling asleep or waking up in the night, and sleepwalking. Research tells us that there are in fact more than 50 different types of sleep problems.

What are the effects of lack of sleep?

    • obesity and its side effects
    • poor concentration
    • slower reflexes

Is deep sleep more important?

While a lighter REM (rapid eye movement) phase serves to process the events of our day, a deep-sleep phase is usually dreamless. It is there to boost growth hormones for the cells which regenerate in this way. Processes in our brain ensure memories are formed – deep sleep is therefore also extremely important for learning processes.

Alcohol is not suitable as a sleeping aid – those who reach for a glass of red wine to fall asleep more easily will suffer from a poorer deep-sleep quality.

Can sleeping too long hurt you?

If you sleep between six and eight hours per night, you are giving your body the best-possible chances of recovering optimally from the day. Less sleep is considered unhealthy; however, on the other side of the spectrum, constantly needing more sleep and frequently experiencing fatigue can be an early warning sign of chronic illnesses or deficiencies. 

If you sleep too little at night, you can recover and catch up on sleep by taking a nap during the day – but it should last no more than 30 minutes. Having a lie-in is only a short-term solution, and our circadian clock – that is, our internal clock – regulates when and for how long we sleep.

    Herbal sleeping tablets: which ones are best?

    If you have trouble sleeping, you should first improve your sleeping routine – or turn to herbal sleeping tablets. The active ingredient in synthetic sleep supplements has a negative effect on deep sleep and you may become accustomed to them. At some point, the body’s own messenger substances are no longer sufficient to enable you to fall asleep. In addition, side effects sometimes occur.

    Herbal sleeping tablets, such as those containing melatonin and valerian, on the other hand, promote sleep in a gentle manner. This means that they do not have such a strong effect on our bodies. Depending on the severity of your sleep disorder, over-the-counter sleep supplements are a useful dietary supplement or even alternative to more conventional treatment.

    Magnesium for sleep: which form of magnesium is best for sleep?

    Aside from being an all-important mineral for our body, magnesium helps us relax and reduce stress. It also helps us combat muscle weakness and fatigue. Not only does an optimal magnesium intake benefit our sleep – researchers have recently found that an insufficient magnesium intake can even negatively impact our sleep – especially if you suffer from insomnia.

    Although you can find magnesium in many of the everyday foods we eat – such as in spinach, nuts, yogurt and milk – you can further optimise your magnesium levels by taking magnesium supplements. If you suffer from insomnia or any magnesium deficiency symptoms, such as fatigue or loss of appetite, you can generally check your magnesium levels with our Mineral Deficiency Test to see whether you do need to increase your dosage.

    If you are interested in taking magnesium for sleep, you should be aware that experts recommend women and men take around 300 milligrammes of magnesium per day.

    What is the trick to sleep?

    Everyone seems to know that sleep is one of the most important processes that take place in our everyday lives. But many people do not know what a healthy sleeping regime entails. Others wonder what they can do to improve their sleep. Well, that’s why we’ve compiled this short-but-sweet list for you to live by.

    1. The ideal sleeping temperature is 15 to 19 degrees Celsius. On hot nights, a cooling pillow is pleasant, complemented by linen or silk bed linen. In winter, bed socks or flannel pajamas will keep you warm.
    2. A supportive mattress, which doesn’t allow your body to sink into it, will ensure you enjoy a particularly restful sleep. The ideal firmness level of your mattress depends on your body weight – the heavier you are, the harder your mattress should be.
    3. No more screen time before bedtime – the blue light from LED screens can interfere with your body’s production of the sleep hormone melatonin. A warm shower, on the other hand, is considered a great way to get tired before bedtime.
    4. Herbal sleeping tablets such as those containing valerian, hops and lavender, for example, are known for their calming effect. These natural sleep supplements help you to fall asleep. Did you know that melatonin for sleep problems is even available as a spray?
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