National Sleep Helpline

Discovering The National Sleep Helpline & Uncovering Sleep Tips & Tricks

How often do we underestimate the power of a good night’s sleep? It’s no secret that our sleep habits have a direct impact on our overall health and well-being.

Yet, more and more of us are struggling with sleep related issues, making it vital to tackle these concerns head on.

That’s where the National Sleep Helpline steps in. This initiative, courtesy of the UK based charity ‘The Sleep Charity‘, is a beacon of support for those grappling with sleep disorders.

National Sleep Helpline:

03303 530 541

Think of this blog as an extension of the support offered by the helpline.

Here, we’ll explore an assortment of sleep aids, from tried and true supplements to lifestyle tweaks, all designed to enhance your sleep quality.

Our goal? To guide you on your journey towards better sleep and improved health.


Let’s Talk Sleep Supplements: Your Secret Weapons for Better Zzz’s

Magnesium Glycinate:

Ever wonder, “Can magnesium really help me sleep?”

The answer is a resounding yes.

This essential mineral is a key player in regulating our sleep by managing neurotransmitter function and calming the nervous system.

A daily supplement of 500mg of magnesium glycinate could help you drift off faster and enjoy more restorative sleep.

Sleep Patches:

These ingenious little patches, infused with natural essential oils like lavender and the calming properties of transdermalhemp, offer a convenient solution to sleep woes.

Pop one on your upper arm each night, and you’ll find it helps coax you into sleep, improving its quality and leaving you feeling more refreshed come morning.

Ecklonia Cava:

This isn’t just any seaweed. Ecklonia Cava boosts alpha waves in the brain and has a positive influence on GABAA-BZD receptors.

Together, these effects ramp up sleep quality and efficiency.

Try a daily dose of 300mg and notice the improvement in your sleep.



Meet the behind the scenes superstar of amino acids. Glycine is hard at work in our bodies, crafting all sorts of proteins, including those that help us sleep.

Taking about 3 to 5 grams (3000mg to 5000mg) of glycine before bedtime could be your golden ticket to falling asleep faster and experiencing more sound sleep.

So, instead of counting sheep, think about adding some glycine to your bedtime routine.

CBD Oil for Sleep:

Curious when to take CBD oil for sleep? This popular supplement works best about 30 minutes before you plan to sleep, either as oral drops or calming patches. It can help ease you into a restful slumber.


This amino acid is a relaxation powerhouse. It helps ease anxiety and promotes sleep, setting the perfect mental stage for rest.

Try a dose of 250mg to 500mg, ideally paired with magnesium.

Reishi Mushrooms:

Consuming 500mg to 3000mg of reishi mushrooms can aid sleep.

These natural mushrooms, available in capsule form, offer a range of health benefits alongside improved sleep.


Sleep Hacks: Lifestyle Tweaks for Better Sleep

Cold Showers:

Could a cold shower actually help you sleep?

Believe it or not, the answer is YES!

Your body’s internal thermostat is a key player in your sleep game. Picture this – after a long day, you step into a cool shower.

As the refreshing chill of the water hits you, your body temperature decreases. This triggers your body’s natural production of melatonin, our cherished sleep hormone.

This drop in temperature can not only hasten your journey to dreamland but also enhance the depth and quality of your sleep.

It’s worth a shot! Try incorporating a cold shower into your nighttime routine and see if it becomes your new secret weapon for a fantastic night’s sleep.


Minimise Screen Time Before Bed:

We’re living in a world that’s always aglow, with screens being major contributors. The blue light they emit can fool our brains into thinking it’s still daylight, messing with our natural sleep cycle.

Here’s a little trick – try to power down all screens at least three hours before bedtime. This includes TVs, computers, and, yes, even smartphones.

But don’t worry, this doesn’t mean staring at the ceiling for three hours. You could lose yourself in a captivating book, let calming music lull you, or engage in some gentle yoga.

These all make for perfect pre-sleep activities. You could also try dimming your house lights during this time or even light a few candles to create a serene, sleep friendly atmosphere.

Meditation for Sleep:

Meditation might just be the missing puzzle piece in your quest for better sleep.

It’s a fantastic way to alleviate stress, lower anxiety levels, and prepare for a restful night. Picture gently guiding your mind to focus while your breaths slow and deepen.

A wave of relaxation sweeps over you, priming your body and mind for a rejuvenating sleep.

Don’t worry about becoming a meditation guru overnight. Start with just a few minutes each day, and as you get more comfortable, gradually increase your meditation time. The key here is consistency, not duration.

Even a few dedicated minutes each day can have a profound effect over time. So, give meditation a whirl – your sleep will thank you!


Morning Sunlight:

Morning sunlight exposure can do wonders for resetting your internal body clock, or circadian rhythm. This rhythm controls various bodily functions, including your sleep wake cycle.

A short morning walk outside can signal your body that it’s time to kick start the day, helping you feel more awake and alert in the morning and more prepared for sleep at night.

Regular Exercise and Balanced Diet:

Have you noticed how a solid workout can leave you yearning for your pillow? Regular physical activity can be a game changer for quicker sleep onset and deeper sleep.

You don’t have to train for a marathon – just something moderate and enjoyable, like a brisk walk, a refreshing swim, or a peaceful bike ride.

Just remember to wrap up your workout a few hours before bedtime. Sweating it out too close to your bedtime might end up keeping you awake.

And let’s not forget about nutrition. Like a car needs fuel to run smoothly, our bodies need a balanced diet for quality sleep.

Ensure you’re eating enough to support your daily activities without falling into a calorie deficit. Eating too little can trigger a surge in ghrelin, the ‘hunger hormone’, which can disrupt your sleep. Let’s nourish our bodies for a restful night’s sleep!


Avoid Late Night Eating:

Eating too close to bedtime can stir up digestive issues, potentially interfering with your precious sleep.

It’s a good idea to have your last meal of the day about 2 to 3 hours before you plan to turn in. This gives your body enough time to process the food.

But what if late night hunger strikes? I’ve got you covered.

If your tummy starts rumbling as bedtime approaches, opt for a light snack, something easy to digest like a banana or a small bowl of yogurt. It’s all about finding a balance that keeps both your hunger and sleep in harmony!


Implementing these simple lifestyle changes can truly transform the quality of your sleep and overall well-being. Remember, improving sleep is a journey, not a sprint.

Be patient with yourself, take it one step at a time, and celebrate small victories along the way.

In conclusion, sleep is vital to our overall health and wellness. It’s worth exploring different techniques and supplements to find what works best for you.

Embrace this journey towards improved sleep, and remember, every step forward is progress.

Should you need additional support along the way, the National Sleep Helpline is just a call away. Here’s to better sleep and a healthier you!


When to Take CBD Oil for Sleep

Maximising Sleep with CBD Oil: When to Take It and Effective Alternatives

Alright, who doesn’t crave a good night’s sleep? We’ve all been there – tossing and turning, counting an endless parade of sheep, praying for the sweet embrace of sleep to take over. 

Now, here’s where CBD oil comes in, grabbing headlines and winning hearts across the globe.

Extracted from the cannabis plant, CBD (Cannabidiol) has soared in popularity due to its potential anxiety reducing effects and its ability to promote better sleep.

But when’s the best time to take it for that much needed snooze fest?


When to Take CBD Oil for Sleep

So, you’re considering CBD oil for sleep?

Fabulous! It’s generally recommended to take CBD oil about 25-40 minutes before you decide to hit the hay.

Once you’ve taken it, start winding down – dim those lights, switch off those screens and create a tranquil environment. Your body will thank you!

What Dosage of CBD Should I Take?

Now, this one’s a bit tricky as everyone’s different. As a general guideline though, people usually take between 20-40mg of CBD oil orally for sleep.

This is often administered via droppers, which is a super common method.

CBD Oil Dose for Sleep

20-40mg of CBD oil

However, if you’re using water soluble CBD, you might need less, thanks to its higher bioavailability. Anywhere from 4-20mg of water-soluble CBD should do the trick.

Water Soluble CBD Dose for Sleep

4-20mg of Water Soluble CBD.

Potential Benefits of CBD for Sleep:

Insomnia: CBD may help reduce anxiety and promote relaxation, both of which can help individuals struggling with insomnia to fall asleep faster and stay asleep longer.

Fibromyalgia: This condition is often characterised by chronic pain, which can significantly impact sleep. CBD may help alleviate some of this pain, leading to more restful nights.

Arthritis: Arthritis sufferers often report pain-related sleep disturbances. The potential anti-inflammatory and analgesic properties of CBD can help reduce arthritis-related pain, potentially improving sleep quality.

Anxiety Disorders: The potential anxiety-reducing effects of CBD can help calm the mind, making it easier to fall asleep and stay asleep.

Chronic Pain: CBD’s potential pain-relieving effects can be beneficial for those suffering from chronic pain conditions, such as back pain or neuropathy, improving sleep by reducing discomfort.

Restless Leg Syndrome (RLS): Early evidence suggests that CBD might help relieve the symptoms of RLS, such as uncomfortable sensations in the legs that can disrupt sleep.

Remember, while CBD can provide potential relief for these conditions and subsequently improve sleep, it’s crucial to consult with a healthcare provider before starting or changing any treatment plan.


Alternatives to CBD Oil for Sleep

Alright, folks, let’s chat about other options. Yes, CBD oil is great and all, but it’s not the only sleep-enhancing tool in the shed.

Sleep Patches

Sleep patches are a unique alternative to oral CBD oil. They typically contain the same active ingredients, but are absorbed transdermally – directly through your skin.

This means you don’t have to worry about digestion or metabolism affecting the potency of the ingredients.

Plus, sleep patches also contain lavender, a natural sedative that’s been used for millennia to promote restful sleep. Just place a patch on your arm before bed, and let it do its work.

Magnesium Glycinate

Magnesium Glycinate is a form of magnesium that’s well-absorbed and gentle on the stomach.

Taking about 500mg before bed could help improve sleep quality.

Magnesium plays a key role in the function of your nervous system and helps regulate neurotransmitters, which send messages throughout your brain and nervous system. A deficiency in magnesium can interfere with this process, leading to sleep problems.

So, a little supplementation might be all you need to get your sleep back on track.

Calming Patches

Similar to sleep patches, calming patches contain the same ingredients but without the lavender.

These patches are designed to help reduce anxiety and promote a sense of calm, making them an excellent option for those who struggle with sleep due to anxiety or stress.


Glycine is an amino acid that plays a crucial role in the nervous system.

Studies have shown that taking glycine can improve sleep quality, thanks to its role as a building block for protein and as a neurotransmitter.

A dose of 3-5 grams before bed could help you achieve a deeper, more restful sleep.


L-Theanine is an amino acid found in tea leaves that’s known for its calming effects.

It works in part by increasing the levels of gamma-aminobutyric acid (GABA), serotonin, and dopamine in your brain—neurotransmitters that help to regulate emotions, mood, concentration, alertness, and sleep, as well as appetite, energy, and other cognitive skills.

Taking 250-500mg of L-Theanine can help promote relaxation without drowsiness, making it a great addition to your sleep routine.


Ashwagandha is a traditional medicinal herb with multiple health benefits. It’s known to reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function.

The plant, also known as Indian Ginseng or Winter Cherry, originates from India and North Africa. Incorporating Ashwagandha into your routine can help you relax and enjoy better sleep.

Magnesium Flakes

Magnesium flakes are a form of transdermal magnesium that can be absorbed through the skin.

They are made from magnesium chloride, sourced from the ancient Zechstein seabed in places like the Netherlands. A hot bath with magnesium flakes not only helps you relax but also helps to supplement your magnesium levels, aiding in a more restful sleep.

Cold Showers

Do cold showers help with sleep? Cold showers are a simple yet effective way to improve sleep. The sudden decrease in body temperature after a cold shower can help stimulate the body’s parasympathetic nervous system, which is responsible for rest and repair.

This in turn can promote deeper, more restful sleep.


Sleep in a Cold Room

As with cold showers, sleeping in a colder room can promote better sleep. A drop in your core body temperature signals to your body that it’s time to sleep, and maintaining a cooler bedroom can help facilitate this process.

Research suggests that the optimal temperature for sleep is around 18°C.

Get Natural Sunlight

Exposure to natural sunlight, particularly in the morning, can help regulate your body’s internal “body clock”—the circadian rhythm.

This is because sunlight triggers your body to produce more of the sleep hormone melatonin as the day goes on, peaking in the evening when it’s time to sleep.

Coupling sunlight exposure with some light exercise, such as a morning walk, can also help enhance your sleep quality.


Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain.

It’s been shown to have a number of health benefits, including improved memory, mental function, and stress response.

As for sleep, taking about 500mg of sunflower-sourced phosphatidylserine can help regulate cortisol, a hormone linked to your sleep cycle, and can therefore improve sleep quality.


5-HTP (5-Hydroxytryptophan) is a compound that the body makes from the amino acid tryptophan.

It gets converted into the neurotransmitter serotonin and then into the hormone melatonin, which regulates sleep.

Taking 5-HTP can enhance your body’s melatonin production, but caution is advised for those taking SSRI’s or other types of antidepressants, as 5-HTP can interact with these medications.

Taking a dose of around 200mg can be beneficial for sleep.


Staying well-hydrated with the aid of electrolytes can help ensure a better night’s sleep. Dehydration can interfere with your body’s natural melatonin production, which can in turn disrupt your sleep. 

However, electrolytes not only help to hydrate the body but also help it retain water, reducing the need for nighttime bathroom visits.

You don’t have to drink this right before bed – it can be consumed earlier in the day to help keep you hydrated.


In Summary

Sleep is a complex process that can be influenced by a wide range of factors.

If you’re looking for alternatives to CBD oil for sleep, consider trying sleep patches, magnesium glycinate, calming patches, glycine, L-Theanine, Ashwagandha, magnesium flakes, cold showers, sleeping in a cold room, getting natural sunlight, phosphatidylserine, 5-HTP, or staying hydrated with electrolytes.

As with any new supplement or lifestyle change, it’s important to discuss these options with your doctor or a qualified health professional to ensure they’re safe and suitable for you.

 Remember, a good night’s sleep is just a part of overall wellness.

Sleep well, friends!


Where to Buy Epsom Salt

Your Ultimate Guide to Buying Epsom Salt: Top UK & US Retailers and Benefits

Epsom salt, or magnesium sulfate, is a popular natural remedy for various health and wellness issues.

It can be used in Epsom salt baths, Epsom salt soap, and Epsom salt shower gel to help improve overall well being through the absorption of magnesium.

Additionally, Epsom salt products possess skin caring properties that can enhance your skincare routine. In this blog post, we’ll explore where to buy Epsom salt in the UK and the US, focusing on reputable and regulated sources.

Epsom Salt UK

Below are some epsom salt uk choices from the top retailers within the UK, in store & online:


Tesco for Epsom Salts

With an impressive 4,673 stores across the UK, Tesco is a popular choice for purchasing Epsom salts.

As one of the largest supermarket chains in the country, Tesco stocks a small variety of Epsom salt products from pretty well known brands in the UK.

Tesco is diligent when it comes to cosmetics and health products, ensuring all items meet the necessary regulations. In addition to their range of Epsom salts, Tesco offers a wide variety of health and wellness products, making it a convenient one stop shop for your self care needs.

Shops: 4,673

Online: No

Epsom Salts with Essential Oils: No

Magnesium Flakes: No

Full Epsom Salt Range: No


ZLEEPY® Epsom Salts

ZLEEPY® is a UK based sleep and wellbeing brand that specialises in Epsom salt products, including Epsom salts, Epsom salt soap, and Epsom salt shower gel.

All of their products are manufactured in the UK, ensuring high quality and safety standards.

In addition to Epsom salt bathing products, ZLEEPY® also sells magnesium flakes and magnesium spray, both of which are derived from Epsom salts and offer unique health benefits.

By shopping with ZLEEPY®, you’ll have access to a range of unique Epsom salt products designed to promote relaxation and overall wellbeing.

Shops: Online Only

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: Yes

Full Epsom Salt Range: Yes


Boots Epsom Salts

As a leading health and beauty retailer, Boots has over 2,300 stores throughout the UK, offering a comprehensive range of Epsom salt products.

They carry a selection of 5 popular brands, as well as magnesium flakes for added health benefits.

Boots is known for its commitment to health and wellness, making it a trusted destination for purchasing Epsom salts and other self care products.

Shops: 2,300

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: No

Full Epsom Salt Range: No


Holland & Barrett Epsom Salts

With over 1,300 stores in the UK, Holland & Barrett is a health focused retailer that specialises in supplements and natural health products.

In addition to their extensive range of vitamins and supplements, they also carry a small but diverse selection of Epsom salt products from brands.

As a health focused retailer, Holland & Barrett is a convenient and reliable option for finding Epsom salts and other wellness products.

Shops: 1,300

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: Yes

Full Epsom Salt Range: No


Superdrug Bath Salts

With over 800 stores across the UK, Superdrug is a popular destination for toiletries, cosmetics, and health products.

They offer a small selection of Epsom salt products, there might actually be more in store than online.

Superdrug is known for its affordable prices and wide range of products, making it an accessible option for shoppers looking for Epsom salts and other self care items.

Shops: 800

Online: Yes

Epsom Salts with Essential Oils: No

Magnesium Flakes: Yes

Full Epsom Salt Range: No

By exploring these UK retailers, you’ll have access to a diverse range of Epsom salt products, ensuring you find the perfect solution for your needs.

Remember to prioritise products manufactured in the UK for the highest quality and safety standards.


Where to Buy Epsom Salts in the US

Below are some suggestions for reputable sources of Epsom salts in the US:

Walmart for Epsom Salts

With over 4,700 stores across the US, Walmart is a popular and convenient choice for purchasing Epsom salts.

As one of the nation’s biggest retailers, Walmart boasts a diverse range of Epsom salt products at wallet friendly prices.

You’ll find popular brands like Dr. Teal’s and Solimo, making it a convenient one stop shop for all your Epsom salt needs. Walmart is known for its everyday low prices and wide range of products, making it a go to destination for many shoppers.

Shops: 4,700

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: Yes

Full Epsom Salt Range: No


Target Epsom Salts

With over 1,900 stores in the US, Target is another reliable source for purchasing Epsom salts. Target is known for its trendy, affordable merchandise, and it offers a selection of Epsom salt products from well known brands like Dr. Teal’s and Up&Up.

In addition to Epsom salts, Target also carries a variety of health and wellness products, making it a convenient one-stop-shop for all your self care needs.

Shops: 1,900

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: No

Full Epsom Salt Range: No


Walgreens Epsom Salts

As one of the largest pharmacy chains in the US, with more than 9,000 locations, Walgreens is an excellent place to find Epsom salts and other wellness products.

Walgreens offers a range of Epsom salt products, including their store brand as well as popular names like Dr. Teal’s. As a pharmacy,

Walgreens focuses on providing health related products, making it a trusted source for natural solutions to health concerns.

Shops: 9,000

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: No

Full Epsom Salt Range: No


Costco for Epsom Salts

With over 550 warehouse clubs in the US, Costco is known for its bulk buy options and membership based shopping experience.

It’s a great place to purchase Epsom salts if you’re looking to stock up for long term use.

Costco carries well known Epsom salt brands like Morton and Dr. Teal’s, often in larger quantities than what you’d find at other retailers.

When you shop at Costco, you’ll enjoy lower prices on top notch Epsom salts, along with a fantastic selection of other health and wellness goodies. It’s a great place to find all you need to keep yourself feeling amazing!

Shops: 550

Online: Yes

Epsom Salts with Essential Oils: Yes

Magnesium Flakes: No

Full Epsom Salt Range: No

By expanding your search for Epsom salts to these popular US retailers, you’ll have access to a wider range of products and brands, ensuring you find the perfect Epsom salt solution to suit your needs.

Remember to prioritise products manufactured in the US for the highest quality and safety standards.


Epsom Salts Benefits

Epsom salts are known for their numerous health and wellness benefits, which make them an increasingly popular addition to self care routines.

Some of the key benefits of Epsom salts include:

1. Improved sleep: Soaking in an Epsom salt bath before bedtime can help relax your body and mind, promoting a deeper and more restful sleep.

2. Stress relief: The magnesium in Epsom salts is known to help reduce stress levels and promote relaxation, making them an ideal choice for winding down after a long day.

3. Eczema relief: Epsom salts can help soothe irritated and inflamed skin, providing relief for those suffering from eczema and other skin conditions.

4. Fibromyalgia relief: Soaking in Epsom salt baths can help alleviate the pain and discomfort associated with fibromyalgia.

5. Muscle recovery: Epsom salts are known to help with muscle recovery after exercise, thanks to their ability to relax muscles and reduce inflammation.

6. Magnesium deficiencies: Regular Epsom salt baths can help increase magnesium levels in the body, which can be beneficial for those with magnesium deficiencies.

7. Reduced inflammation: Epsom salts have natural anti-inflammatory properties, which can help alleviate swelling and discomfort caused by inflammation.

When choosing the perfect Epsom salt product for your needs, it’s essential to consider factors such as scents, textures, and overall feel.

It’s important to maybe spend some time completing some trial and error, it might be necessary to find the brand and product that suits you best.

To be honest, with the wealth of options available from both UK & US retailers, you’re sure to discover the perfect Epsom salt solution for your needs.

Happy soaking!


Online Sleeping Pills UK Alternatives

Revealing the Dangers About Sleeping Pills UK Online and Discovering Healthier Alternatives

If insomnia has got you tossing and turning at night, just know you’re not alone in this battle.

Countless people across the UK grapple with this sleep disorder, and it’s all too easy to reach for online sleeping pills as a quick fix.

Before you venture down that road, it’s vital to consider the possible risks associated with these medications.

Prescription sleeping pills in the UK may provide you some temporary relief, but the chances are they could have lasting negative consequences on your health and overall well-being.

There’s a reason why they supply & usage of these drugs are controlled, for the public’s safety.

In this post, we’ll explore the realm of online sleeping pills in the UK, examine the potential hazards of depending on prescription drugs, and present healthier alternatives that can assist you in achieving a restful night’s sleep without jeopardising your wellness.


Online Sleeping Pills UK for Sleep

In the UK, several prescription sleeping pills are commonly prescribed for insomnia, such as:

These medications function by calming the central nervous system, enabling users to fall asleep more effortlessly and remain asleep for the entire night.

While they can offer much needed respite for those grappling with severe insomnia, it’s crucial to use them under a doctor’s guidance because of the potential for addiction and possible long term health repercussions.

Potential dangers of sleeping pills uk online

Gradually, the body may develop a tolerance to these medications, necessitating higher doses to attain the same results.

This further heightens the risk of addiction and negative health impacts, particularly on the brain.

Ultimately, prescription sleeping pills are definitely not a long term solution for insomnia and should be used with caution.

You can convince yourself that “it’s only going to be this once”, but weeks may pass of constant use of getting better sleep, and now you’ve realised you’re addicted. It’s time to seek more natural & sustainable alternatives for your body, to change your life for the better.


Alternatives to Online Sleeping Pills UK

Instead of relying on prescription sleeping pills, consider trying these healthier alternatives to improve your sleep:

Magnesium Glycinate

Taking around 500mg of magnesium glycinate can help with melatonin production, improving your sleep quality.

The majority of people in today’s society are slightly deficient in magnesium, as the food sources contain lower amounts of magnesium every year, this is a good supplement to add to your sleep routine as you might be deficient anyway.


Supplementing with 200-300mg of 5-HTP may enhance your sleep quality by increasing the production of serotonin, a neurotransmitter that regulates things like mood and sleep.

Please note, if you’re taking any SSRI medications, it’s essential to speak with your doctor before deciding to take any 5-HTP supplementation.

glycine for sleep


Consuming 2000-5000mg of glycine before bedtime could support a restful night’s sleep.

As an amino acid, glycine plays a pivotal role in creating zzz’s inducing neurotransmitters, assisting your body in unwinding and getting ready for a rejuvenating night’s sleep.

It is essentially the building blocks to sleep, as it plays a part in increasing serotonin in the body, which is required to make melatonin.


This has become a very popular supplement over the last few years, to help with anxiety, recovery & sleep.

Taking approximately 600mg of ashwagandha may help lower cortisol levels, a stress hormone that can negatively impact sleep.

By reducing stress and promoting relaxation, ashwagandha can contribute to better sleep quality.

Topical Sleep Patches

These patches are infused with natural ingredients like hemp and lavender, known for their calming properties.

Apply a patch to the top half of the back of your arm after drying off from your evening shower, and let the patch absorb into your skin to lull you into a state of relaxation and deeper sleep.

Calm patches

These non-addictive patches are designed to alleviate anxiety and quiet racing thoughts, providing up to 24 hours of relief.

They can help you maintain a more calm and relaxed mindset, enabling you to drift off to sleep more easily.

GABA supplementation

Taking anywhere between 200-500mg of GABA can result in a deeper sleep, as it helps to calm you down by reducing brain activity.

Consult your doctor before using GABA to improve sleep though, as it can interfere with some medications.



Supplementing with 250-1000mg of choline can potentially improve sleep quality.

Research indicates that low choline levels in the body may contribute to restless sleep, so maintaining adequate levels could lead to a more restful night.


Taking 500mg of phosphatidylserine may support restful sleep by helping regulate cortisol levels and promoting relaxation.

There is a debate on whether it is better use this supplement from sunflowers and not animal sources, for safety.

Nothing has ever been fully concluded around the safety of the animal sources of Phosphatidylserine, but it’s something you may need to look into yourself.


This relaxant can be paired with other supplements to promote better sleep.

Between 200-500mg of this supplement is also often used to help negate the negative anxiety side effects of coffee, showing it’s true potential as a calming supplement.


Reishi Mushrooms

Available in supplement form, reishi mushrooms have been known to help improve sleep quality. Additionally, they can help with allergies, which in turn can lead to better sleep during allergy seasons like spring and summer.

Sleep doses for reishi mushrooms range from anywhere between 500mg-3g, person dependent.

Plant sedatives

Herbal remedies like lemon balm, chamomile, and passionflower can provide gentle relaxation and sleep support. However, exercise caution if you’re prone to allergies, as some people may have adverse reactions to these herbs.

Side note: you can actually do intolerance tests that you can buy online, to tell you any plants and substances that you may be allergic to.

You may see some of these ingredients in some sleep supplements, but they aren’t often as powerful as taking thing’s like magnesium, but they may still be worth a try.

Lifestyle Changes for Better Sleep instead of Sleeping Pills UK Online

Meditation for sleep

Embracing meditation techniques can work wonders in enhancing your sleep experience!

Not only does it help your body unwind, but it also jumpstarts melatonin production, paving the way for a delightful night of restful sleep. Give it a try and discover the positive impact meditation can have on your sleep journey, all while keeping it professional and effective.

Cold showers

Do cold showers help you sleep? Daring to take a chilly shower for just 1-3 minutes before hitting the hay might sound a bit daunting, but trust us, it’s worth it!

Most of the time it should help your body relax, but it also kickstarts melatonin production, setting the stage for a blissful night’s sleep.

Give it a go, and you might just find yourself looking forward to this invigorating pre-bedtime routine!

Limit screen time

Make it a habit to ditch those screens at least 3 hours before you plan to hit the hay.

By doing so, you’ll reduce your exposure to blue light, which can be a sneaky sleep saboteur. Instead, unwind with a good book, indulge in some calming aromatherapy, or simply enjoy a peaceful, screen-free evening to set the stage for a restful night.

Vitamin D3

Take vitamin D3 in the morning to optimise hormone levels and prevent sleep disruption. It’s recommended now to take around 5000iu D3 with 100-200mcg of vitamin K2.

Morning sunlight

Expose yourself to morning sunlight to help reset your circadian rhythm. This isn’t always an option if you live somewhere like the UK, but getting outside in the morning after waking can be really beneficial for your sleep.

dieting affects sleep


Strangely enough, dieting too hard by being in a strong calorie deficit can really disrupt sleep.

As much as losing weight is a positive thing, doing it too fast with a strong calorie deficit can increase the hunger hormone ghrelin, which reduces sleep length and quality.

This is mainly because your body is telling you to wake up, to go and source some food! It’s better to have a calorie deficit of 100-300 calories each day, instead of 400-600 calories.


As we’ve just mentioned dieting, the most common thing that is combined with dieting is exercise.

Putting your body through stress through weight training & cardiovascular exercises a couple of times a week, can improve sleep. This is partly due to your body being more tired, as it need to recover from the workouts.

The more energy expenditure that you achieve daily, the more your body will want to rest and recover at night

Top tip; make sure you don’t exercise too close to bed as it might keep you wide awake.


Go to sleep at the same time every night! This is really common among the best sleepers, as their body’s are trained to get tired around the same time each night.

Combining this with some of the supplements and tools above could really help you against any insomnia issues that you may have.

exercising for sleep


While prescription sleeping pills can provide temporary relief, they should not be used long-term or purchased online without a doctor’s guidance.

Instead, try the healthier alternatives and lifestyle changes mentioned in this blog post to improve your sleep quality and address the root causes of your insomnia.

By making these adjustments, you’ll be taking a more sustainable and health conscious approach to achieving a better night’s sleep that you deserve.


Epsom Salts Benefits

Unveiling the Wonders of Epsom Salts: Health Benefits & Well-Being Boosters

Epsom salts, also known as magnesium sulphate, are a natural wonder packed with loads of health benefits.

Sourced from underground deposits, these fabulous salts have been used for donkey’s years to sort out all sorts of health niggles and boost overall well-being.

In this post, we’ll have a good chat about the many perks of Epsom salts and how they can help you feel your absolute best.


Epsom Salt Bath Benefits

Below are several potential benefits of epsom salts, some anecdotal and some that have been recorded in studies;

Does Epsom Salt Help You Sleep

Epsom salts are especially beneficial for those struggling with sleep.

The magnesium in the salts can be absorbed through the skin via a transdermal process.

If you’re thinking “what does transdermal mean?”, you can follow the link to read our post about it.

Taking a soak in an Epsom salt bath can help balance melatonin levels, the hormone responsible for managing our sleep and wake cycles.

Low magnesium levels are linked to insomnia, making Epsom salts a valuable addition to your bedtime routine.

For optimal sleep benefits, dissolve 1-2 cups of salts in a warm bath and soak for at least 20 minutes before bed.


Epsom Salt for Magnesium Deficiencies

Magnesium is essential for many bodily functions like muscle and nerve function, energy production, and maintaining a generally healthy immune system.

However, unfortunately many people in the UK & USA are magnesium deficient due to poor diet or inadequate absorption.

Epsom salt baths offer an effective way to increase magnesium levels through the skin, to support overall health.

Epsom Salt for Eczema

Eczema is a common & unfortunate skin condition affecting people of all ages, causing inflammation, itching, redness, and sometimes dry, cracked skin.

Epsom salt baths, soaps, and shower gels provide a soothing solution for eczema sufferers.

The salts anti-inflammatory properties offer relief for irritated skin, while the magnesium content promotes skin health and hydration.

Adding Epsom salt products into your daily skincare routine may actually alleviate some eczema discomfort and aid the skin’s natural healing process.


Epsom Salt and Fibromyalgia

Fibromyalgia is a condition that brings about widespread aches, weariness, and sensitivity in muscles and joints, often making everyday life quite the challenge for those touched by it.

Natural remedies like Epsom salts, magnesium flakes, and magnesium spray provide relief.

Soaking in a hot bath with 1-2 cups of Epsom salts or magnesium flakes can reduce pain, inflammation, and stiffness.

The magnesium content also helps relax muscles and promote calmness.

Using magnesium spray on tender areas offers targeted relief, further easing symptoms.

Regular self care with these products can significantly improve the quality of life for those poor individuals that have to live with fibromyalgia.

You can find out the differences between epsom salt vs magnesium flakes.


Muscle & Joint Recovery

Athletes and fitness enthusiasts often use Epsom salts for muscle and joint recovery after intense workouts.

The magnesium in the salts reduces cortisol levels, the body’s stress hormone, promoting relaxation and enhancing the body’s natural recovery process.

A warm bath with 2 cups of Epsom salts can ease muscle soreness and improve sleep quality, further supporting recovery.


Are Epsom Salts Good for Arthritis?

Arthritis is a painful condition that is caused by an increase in inflammation, swelling, and stiffness in the joints.

It affects many people and can significantly impact daily activities, overall well-being, and quality of life.

Epsom salts offer a natural and effective remedy to manage arthritis symptoms and provide relief.

Soaking in a hot bath with 1-2 cups of lavender epsom salts every other day relaxes muscles, increases circulation, and eases stiffness.

Regular use of magnesium spray on affected areas can help reduce joint pain and improve mobility, providing a holistic approach to arthritis relief.


Are Epsom Salts Good for Acne?

Acne can be a persistent and tricky skin issue to tackle. Thankfully, Epsom salt based products like soap and shower gel offer a natural and effective way to help acne-prone skin.

Epsom salts are packed with magnesium and sulfate, which possess anti-inflammatory and antimicrobial properties that can ease redness, swelling and bacterial growth linked to acne flare-ups.

Adding Epsom salt soap or epsom salt shower gel to your daily skincare routine is a gentle approach to harness their acne fighting benefits.

To use these products, gently massage them onto your damp face, being careful to steer clear of the eye area, and rinse thoroughly with warm water.

For the best outcome, use these Epsom salt infused items once a day or as needed, depending on your skin’s sensitivity.

Bear in mind that individual results may differ, and it’s always a good idea to consult a dermatologist or healthcare professional before introducing new treatments or products to your skincare routine, particularly if you have acne prone skin.


Epsom Salt Psoriasis Relief

Psoriasis is a chronic autoimmune skin condition causing rapid skin cell buildup, resulting in red, scaly patches.

Epsom salts can provide relief with their anti-inflammatory properties and high magnesium content that supports skin health, improves hydration, and promotes the removal of dead skin cells.

Adding 1-2 cups of Epsom salts to a warm bath and soaking yourself for anywhere between 15-20 minutes, can sometimes help reduce some of the annoying itching and discomfort associated with psoriasis.

Combining Epsom salt baths with Epsom salt soap can further enhance the benefits, gently exfoliating and soothing the skin.

It’s crucial to moisturise after each bath to lock in hydration and maintain skin barrier function. 

Just make sure that you always have a chat with a healthcare professional in the NHS before starting any new treatment for psoriasis, as individual needs may vary.


Epsom Salt Bath for Stress Relief

Stress is an inevitable part of life, but prolonged exposure can lead to various health issues.

Epsom salt baths can play a vital role in stress reduction, thanks to the magnesium content.

Magnesium helps regulate stress hormones like cortisol, promoting relaxation and reducing anxiety.

A soothing bath with 1-2 cups of Epsom salts can provide a calming experience that helps relieve stress and tension.

In addition to magnesium, numerous Epsom salt products also feature soothing essential oils such as lavender, chamomile, or eucalyptus, providing an extra layer of relaxation and stress relief to unwind with.

These aromatherapeutic scents are believed to have calming effects on the mind, contributing to a more peaceful and restorative bath experience.

Incorporating Epsom salt baths into your self care routine can help manage stress and promote overall well-being.


Epsom Salt Body Scrub

Epsom salts can be used as a cost effective, gentle body scrub to exfoliate and rejuvenate the skin.

The natural skin caring properties of Epsom salts make them ideal for those with sensitive skin.

Using Epsom salt soap or mixing Epsom salts with a carrier oil creates an effective exfoliating scrub that can help slough off dead skin cells and reveal a smoother, more radiant complexion.

Mental Health

Epsom salt baths can work wonders for mental well-being by fostering a sense of relaxation and peace.

The comforting effects of essential oils, often found in Epsom salt products, meld beautifully with the soothing embrace of a warm bath to alleviate anxiety and lift spirits.

Plus, the magnesium in Epsom salts offers a calming touch to the body, further enhancing mental health.

Epsom Salt for Constipation

Epsom salts are known to assist some people with constipation.

Acting as a laxative, they can attract water into the colon, which softens the stool and encourages bowel movements.

Nonetheless, it’s crucial to seek advice from a healthcare professional before utilising Epsom salts for this reason, as there isn’t a specific established treatment for it.



Epsom salts provide a variety of health perks, such as improved sleep, stress reduction, relief from skin issues, and muscle recovery support.

It’s vital to make self care a priority and set aside time for personal wellness.

Epsom salts, an inexpensive and natural option, can leave you feeling refreshed and revitalised.

Keep in mind that discovering the perfect product and routine may take a bit of experimentation, but given the multitude of benefits Epsom salts offer, it’s definitely worthwhile to explore what suits you best.


Best Sleep Quotes

Unwind with the Best Sleep Quotes: Inspiration from Icons & Influencers

Here at zleepy, we LOVE sleep. We love sleeping, learning about sleep, talking about sleep, finding awesome new sleep products, helping others sleep and listening to other’s talk about sleep.

Our website is dedicated to information about sleep and our recommended sleep wellness products. From lavender epsom salts to aromatherapy candles, silk pillowcases, sleep sprays & sleep patches.

We source useful sleep products that will improve the quality of your sleep and help you attain that wonderfully invigorating 7-9 hours sleep each and every night.


Sometimes you may be wondering; Why is it hard to sleep in the modern world? In modern society there is so much distraction, so much information wanting our attention, that it can be hard to switch off and wind down.

People are finding it harder and harder to sleep. Zleepy wants to help you relax, feel calm, fall asleep easily and stay asleep all night long.

We’ve put together some of the best sleep-related quotes we could find to entertain, inspire and educate all our lovely Zleepers – our Zleepy followers – Zleepy + followers. Get it?!

We thought this was pretty clever so we’re going with it.

Enjoy Zleepers.


Our Top 20 Favorite Sleep Quotes

1. “I love sleep. My life has the tendency to fall apart when I’m awake, you know?”

Ernest Hemingway, Author


2.“Sleep is like a cat: It only comes to you if you ignore it.”

Gillian Flynn, Gone Girl


3. “You know you’re in love when you can’t fall asleep because reality is finally better than your dreams.”

Dr. Seuss, Author and Cartoonist


4. “I would like to be the air that inhabits you for a moment only. I would like to be that unnoticed and that necessary.”

Margaret Atwood, Author


5. “Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”

Mahatma Gandhi, Lawyer and inspirational leader


6. “There is a time for many words, and there is also a time for sleep.”

Homer, The Odyssey


7. “Sleep, that deplorable curtailment of the joy of life.”

Virginia Wolfe, Author


8. “Let’s start by taking a smallish nap or two …”

Winnie the Pooh, Children’s book character


9. “The nicest thing for me is sleep. Then at least I can dream.”

Marilyn Monroe, Actress


10. “We are such stuff as dreams are made on”

William Shakespeare, Playwright


11. “Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.”

William Blake, Poet

“I will never be happy without having someone. Going to sleep alone kills me.”

Elon Musk, Entrepreneur


13.“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.”

John Steinbeck, Author


14. “For you to sleep well at night, the aesthetic, the quality, has to be carried all the way through.”

Steve Jobs, Entreprenuer


15. “Death is a thing which makes men weep. And yet a third of life is passed in sleep.”

Lord Byron, Poet


16. “Don’t sleep too much. If you sleep three hours less each night for a year, you will have an extra month and a half to succeed in.”

Aristotle Onassis, Entrepreneur


17. “I change during the course of a day. I wake and I’m one person, and when I go to sleep I know for certain I’m somebody else.”

Bob Dylan, Singer Songwriter


18. “How blessed are some people, whose lives have no fears, no dreads; to whom sleep is a blessing that comes nightly, and brings nothing but sweet dreams.”

Bram Stoker, Author


19. “You can’t stay married in a situation where you are afraid to go to sleep in case your wife might cut your throat.”

Mike Tyson, Boxer


20. “How do I keep young? Haven’t you heard? I sleep every night in the deep freezer!”

Donatella Versace, Clothing Designer


How to Sleep Better When Pregnant

Navigating Sleep Challenges During Pregnancy: Tips & Best Practices

Any women who have conceived and carried children will understand the roller coaster that is your pregnancy.

From elation when those two blue lines appear on a pregnancy test, for many but not all, to the nausea and extreme fatigue that follows you round for the first 12 weeks or longer.

Pregnancy affects every woman differently, but one recurring theme is the struggle to sleep, whether getting to sleep, staying asleep or both.


Problems with Sleeping while Pregnant

Did you know? You have 50% more blood in your body when pregnant! This means that you may feel hotter than usual, and we know that staying cool is the best way to stay asleep.

Hormonal changes in your body during pregnancy can lead to all kinds of side effects that affect your sleep when pregnant.

Needing to pee Especially during the night, needing to go to the toilet can make you wake up more than normal.

This is because your growing uterus is pushing on your bladder making the need to pee more frequent and more urgent. Getting back to sleep can sometimes be an issue, especially if you feel warm.

Sleeping position This can affect your ability to fall asleep and stay asleep. Your pregnant sleeping position will change as your body changes.

Later on it will be impossible to sleep on your front as your belly is too big and sleeping on your back is not recommended.

Nausea during pregnancy Incorrectly know as morning sickness, can hit at any time of the day and can range from a mild rolling stomach to full blown vomiting.

Not ideal at night when all you want to do is sleep.


Frequent Asked Question for Sleeping While Pregnant

Why can’t I sleep on my right side while pregnant?

A New Zealand research study found that sleeping on your right side may increase your risk of stillbirth.

Sleeping on your right side when pregnant puts the weight of your uterus on your liver which can cause problems for the baby.

It is worth noting that this study has not bee replicated and is not conclusive.

Can you sleep on your back while pregnant?

The NHS recommend not sleeping on your back after 28 weeks of pregnancy.

This is because the weight of your uterus and baby presses on your vena cava restricting the flow of blood to your baby.

Don’t worry if you wake up on your back, simply roll over onto your side. Research suggests the risk if higher if you fall asleep on your back as you’re more likely to stay in that position.

Can you sleep on your stomach when pregnant?

In theory there is no issue with sleeping on your stomach, but this will become harder and more uncomfortable as the baby grows bigger.


Best Sleeping Position for a Pregnant Woman

The best sleeping position for pregnant women is on your  left side. This may feel unnatural to some women but using a pregnancy sleeping pillow can help make it feel more comfortable.

These special pregnant sleep pillows can be put under your baby bump or between your legs or both to help you get those illusive 8 hours sleep.


Sleep Tips for Pregnant Women

There are a variety of ways you can try to improve your sleep quality when pregnant;


Don’t drink too much liquid before bed and try to empty your bladder before falling asleep.

Eat healthily

As being overweight can put extra pressure on your body and affect your ability to sleep well when pregnant.

Exercise regularly

Exercise which will make you feel more tired at bedtime and can help both the labour and recovery process later on.

Avoid caffeine, alcohol and smoking

All of which can cause miscarriage, stillbirth or low birth weight and inhibit your sleep quality

Try yoga or mild stretching

This is to help alleviate aches and pains and help you relax before bed
Meditation may help work through any pregnancy anxiety or worry which can keep you awake at night

Wear natural fibres

Wearing natural fibres at night to reduce your risk of overheating or wear thinner or no clothes, especially during the summer months



In conclusion, sleep challenges during pregnancy are common but can be managed with the right approach.

By adopting the best sleeping position, making healthy lifestyle choices, and utilising relaxation techniques, pregnant women can significantly improve their sleep quality.

Remember, taking care of yourself and your sleep during this special time is crucial for both you and your growing baby.

Now you know how to sleep better while pregnant, you should maybe find out how to fix your sleep schedule for optimal sleep for you & your partner.


What is Sleep in Your Eyes?

Unraveling the Secrets of Sleep in Your Eyes: Eye Gunk Explained

Eye gunk, sleep crust, eye bogey, eye sleep, eye discharge.

There are many names for that strange build up you get in the corner of your eyes after sleeping or during the day.

It’s sticky, milky coloured and a bit gross but have you ever stopped to wonder what it actually is.

There are even different types of crust such as dog eye gunk and cat eye gunk, yes, your pets get it too.

Green eye gunk and yellow eye gunk. Optometrists would suggest if your eye crust were these colours that you might want to seek them out and get help.

Some people get loads and are constantly fishing it out. Women may get eye gunk mixed with eye makeup to make mascara goop, think Chandler and Rachel’s boss from Friends

We have all at some point fallen victim to eye sleep. But what is it?!


Where Does Eye Crust Come From?

We have a tear film across our eyes that keeps debris such as dust, skin and bacteria from reaching our eyeballs, and keeps our eyeballs hydrated at the same time. Of course, our eyelids help with this too.

But imagine that your eyelid is like a windscreen wiper, and it pushes any dirt and particles down and off the surface of a windscreen.

Your eyelids do this with debris sitting on the special film on your eye. They push it away from the eyeball to keep your vision crisp and your eyeball clean and uncontaminated.

This collection of debris is technically called rheum, which is nowhere near as fun as eye bogey but there you go.

Rheum is made up of hardened tear film mixed with other eye debris. During the day we blink this away usually, although for some people it can collect in the corners of the eye.

It is more common at night when there is less blinking and the rheums collect as sleep crust in the eye and eyelashes.


Is Eye Gunk Normal?

Eye gunk is completely normal. It is simply the waste product of a natural process your body performs to maintain good ocular health. Isn’t the human body amazing?

Excessive eye gunk, yellow eye gunk or green eye gunk, as mentioned before may be a sign something isn’t right.

Eye discharge may be more prevalent when you have an infection, such as conjunctivitis. In this instance it would be a good idea to visit a pharmacist or medical practitioner to ask about causes and treatment.


How to Get Rid of Eye Discharge?

It might seem the most normal thing in the world to scrape eye gunk out of your eyes when you wake up with your fingers or fingernails, but the professionals would strongly recommend you abstain from this.

Instead, they suggest washing your hands with hot water and soap when you get up as well as washing your face.

Then use a warm, clean flannel or cloth to gently rinse the sleep crust from your eyes. Once removed, wash your hands again to make sure that any residue is removed.

What a palaver.

You could just fish it out while you lie in bed semi-conscious, but you may risk scratching your eyelid, catching an eyeball or poking yourself in the eye. We’ve all done it.

Somewhere between option 1 and option 2 would probably suffice for most people.


Does More Eye Crust Mean You’ve Slept Better?

Hmm we would suggest that not enough research has been carried out to conclusively prove that more eye gunk equals better sleep.

However. In theory, if you’ve had a decent night’s sleep, you haven’t woken up or been restless then it seems logical that you’d retain more crust in your eyes as you haven’t been awake or conscious enough to remove it.

Scientific proof is probably needed here but if you’d like to find out how to sleep better, check out our blog on how to fix your sleep schedule.


How Do Astronauts Sleep in Space?

Unlocking the Secrets of Sleep: How Astronauts Catch Zzz’s in Space

As connoisseurs of all things sleep, the team at ZLEEPY® have often pondered how different types of people and animals sleep in different situations.

Like how best to sleep on airplanes, or how best to sleep in a tent, whether it’s possible to sleep standing up or even upside down.

Do fish sleep? And if so how. So many sleep questions. However, in light of the recent flurry of space exploration missions we got to thinking, how do astronauts sleep?


Image “Sleeping in Space” owned by NASA*

Problems with Sleeping in Space

The most significant issue with sleeping in outer space is the lack of gravity.

Astronauts sleeping in space are not going to be able to lie down, tuck themselves in, fluff their pillow and drift off the for night. Well actually, they are very likely to drift off, literally!

In addition to zero gravity affecting sleeping positions, depending on the space mission, astronauts may find themselves experienced up to 16 sunrises in 24 hours. How is one supposed to get any sleep with all that sunshine?!


With near constant light present on a spacecraft, circadian rhythms are bound to take a beating.

Normal routines are out the window and your previous sleep schedule is likely to be a thing of the past. Without a clear day and night, melatonin production may well be limited and trying to get to sleep will be much harder.

Without nearby air vents and air circulation, it is a very real risk that astronauts could find themselves sleeping in a bubble of their own exhaled carbon dioxide.

This lack of available oxygen can cause hypoxia, similar to what happens at high altitude, which can massively affect brain function causing disorientation, hallucinations and in severe cases, death.

Image “Sleeping in Space” owned by NASA*

Where do Astronauts Sleep?

To stop astronauts from floating around whilst sleeping in space, they zip themselves into special sleeping bags which are fastened to a wall or other surface.

These makeshift beds are usually in a crew cabin which is a dedicated sleeping space the size of a shower cubicle equipped with their astronauts sleeping bag and not much else.

Because there is no up or down in space, these special sleeping bags loosely attach the astronaut to a bed whilst still allowing for movement. Crazy, huh.

One astronaut who found it difficult to sleep without a pillow described using a Velcro surface to attach his head to just so there was something solid to rest his head on!

astronaut in space

How Long do Astronauts Sleep For?

For astronauts, sleeping is essential even if illusive. They have a vital role to play during their time in space and any mistakes, errors of judgement or accidents can have catastrophic consequences.

We know that sleep is needed for optimal brain function and that for most adults 7-9 hours is the golden goal to aim for.

NASA schedules approximately 8 hours of down-time per 24 hours for their astronauts, where there will be few, if any, communications and no work required for this period.

This is great, in theory, but some astronauts report on getting around 6 hours sleep a day due to the volume of work required.


How to Maintain a Sleep Schedule in Space

The amount of space explorations that have been conducted have resulted in some useful strategies for sleeping in space being collated.

In particular the Apollo program found the following more conducive to helping astronauts sleep in space during their missions.

  • Circadian rhythms that were maintained before flight should be continued on-board

  • All cabin crew members should go to bed and sleep at the same time

  • Crew members were able to remove their suits for sleeping

  • Work schedules were arranged so that there was a period of 6-8 hours of radio silence in a 24 hour period to reduce disruption

  • Astronauts sleeping bags were restrained to limit movement

  • Cabin temperature and sleepwear were adapted to be more suitable for sleeping

  • Instrument and equipment lights could be dimmed to reduce internal light pollution, sleep masks were supplied and ear plugs provided as preferred

  • Noisy equipment such as pumps were muffled to lessen background noise

So, there you have it folks. How astronauts sleep. Who knew.

If you’d like help on how to fix your sleep schedule, you can see our latest up to date information by following the link provided.


How to Sleep with Tennis Elbow

How to Sleep with Tennis Elbow: Tips & Tricks

Tennis elbow, or lateral epicondylitis, is a common condition that occurs due to repetitive strain or injury to the tendons and muscles around the elbow.

It often affects people who engage in activities that involve repetitive motion of the forearm, such as tennis, golf, or even everyday tasks like typing or lifting objects.

In this blog post, we will explore the reasons behind the increased pain at night, the best sleeping positions for tennis elbow, and the most effective supplements to help alleviate pain and promote better sleep.

What we will discuss:

  • Why does tennis elbow hurt?
  • What is the best sleeping position for tennis elbow?
  • Is it better to keep your arm straight or bent?
  • Supplements for tennis elbow

We will also discuss long-term solutions for eliminating tennis elbow completely.


Why Does Tennis Elbow Hurt Worse at Night?

Tennis elbow pain tends to worsen at night for a few reasons. First, when we lie down to rest, our body is in a more static position, which can lead to stiffness and discomfort in the affected arm.

Additionally, the lack of movement and the force of gravity when lying down can cause blood to pool in the inflamed area, exacerbating pain and discomfort.

Finally, during the day, our minds are often occupied with various activities, which can distract us from the pain.

At night, however, when our focus shifts to rest and relaxation, we may become more aware of the discomfort caused by tennis elbow.


What Sleeping Position is Best for Tennis Elbow?

The ideal sleeping position for tennis elbow is one that allows for minimal pressure and strain on the affected arm.

Typically, this means sleeping on your back or on the opposite side of the injured arm.

When sleeping on your back, use a pillow to support and elevate the affected arm, reducing strain on the elbow joint.

If you prefer sleeping on your side, choose the uninjured side, and use a pillow between your arms to prevent the affected arm from being compressed or twisted.


Is it Better to Keep Tennis Elbow Straight or Bent?

It’s best to keep your arm in a neutral position.

When sleeping with tennis elbow, it’s generally better to keep the affected arm in a neutral position, meaning neither fully straight nor completely bent.

This helps to minimise stress on the tendons and muscles around the elbow joint. Using a pillow to support the arm can help maintain this neutral position throughout the night.

Realistically, as obvious as it sounds, it is best to keep your arm in the position that feels the most comfortable.

Pain = strain, so the least amount of pain that your arm is in is most likely the safest position.


Supplements to Help with Tennis Elbow for Sleep

1. Magnesium oil spray and magnesium glycinate: Magnesium is essential for muscle relaxation and reducing inflammation.

Using a magnesium spray directly on the affected area or taking magnesium glycinate supplements can help alleviate pain and promote better sleep.

2. Sleep patches: Sleep patches contain natural ingredients that reduce inflammation and promote relaxation, making it easier to sleep with tennis elbow while promoting deeper sleep.

3. Hemp patches: Hemp patches are known for their anti-inflammatory properties, which can help reduce pain and discomfort associated with tennis elbow.

4. Turmeric: Turmeric is a powerful anti-inflammatory herb that can help reduce swelling and pain in the affected joint.

5. Fish oils: Rich in omega-3 fatty acids, fish oils can help improve joint health and reduce inflammation.

6. Glucosamine and collagen: These supplements support joint health and may aid in the healing process of the tendons and muscles affected by tennis elbow.


How to Get Rid of Tennis Elbow Completely

The most effective way to eliminate tennis elbow is through a combination of time, physiotherapy, and a healthy diet.

Physiotherapy, including stretching and strengthening exercises, can help improve flexibility and muscle strength around the affected elbow.

A balanced diet, rich in anti-inflammatory foods and nutrients, can support the body’s natural healing process.

We advise that you speak to a healthcare professional, more specifically someone like a physiotherapist that deals with these injuries weekly.


But here are some steps that some have been found to help get rid of tennis elbow:

Rest and avoid aggravating activities: Refrain from activities that caused your tennis elbow or exacerbate the pain. This means taking a break from specific sports, exercises, or daily tasks that put strain on the affected elbow.

Pay attention to even the smallest movements, such as opening a jar or steering a car, that might cause discomfort.

Implement rehabilitation exercises: Tendons require tension and motion to heal, so incorporate exercises that specifically target and strengthen the forearm extensor muscles and associated tendons. Here are some effective exercises:

a. Negative reverse wrist curls: This exercise promotes tendon healing through eccentric movements that create microtears, which trigger the healing process. Start with a light weight, such as 0.5-2kg, and gradually increase the weight as your muscles adapt.

b. Zottman curls: This exercise helps reset bone positions and alleviates pain. Start with a light weight and gradually increase it, ensuring that you don’t experience pain during the exercise.

You can find information for both these exercises on YouTube.

Stretch wrists, fingers, and arms: Regular stretching can help loosen the surrounding structures and alleviate pain. Follow a comprehensive stretching routine to maintain flexibility and prevent further injury.

There are many YouTube videos around hand & finger stretches to help you understand the best method to use.

Cross-friction massage: This massage technique helps alleviate pain in a different way than strengthening exercises. If the massage is painful, wait until the injury has healed further before attempting it.

Roll over a hard ball: Use a hard ball, like a cricket ball to release knots in smaller areas, such as the shoulders, triceps, and forearms.

This can help release tension in surrounding tissues, which in turn can alleviate tennis elbow pain.

It can help break up the tissue which can have longer term pain relieving affects, which is exactly what you need. You need to stay disciplined, as this isn’t an overnight remedy.



While time and physiotherapy are essential for ultimately healing tennis elbow, finding ways to reduce pain and improve sleep quality is crucial during the recovery process.

By adjusting your sleeping position, using supportive pillows, and incorporating supplements, such as magnesium, turmeric, and fish oils, you can help alleviate inflammation and promote restful sleep.

Additionally, focusing on rehabilitation exercises and making adjustments to your daily activities can aid in a faster recovery. Remember, taking care of your body and prioritising sleep are key components to overcoming tennis elbow and regaining your overall well-being.

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