How to Get to Sleep on Christmas Eve

Drift into Dreamland: Mastering the Art of Getting to Sleep on Christmas Eve

Christmas Eve often brings a buzz of excitement that can make it difficult to settle down and get a good night’s sleep. This night is filled with joy and anticipation, the thrill of seeing loved ones, and the promise of presents under the tree.

But amid all the magic, it’s still important to ensure that you get enough rest to fully enjoy the Christmas Day celebrations.


Balancing Entertainment and Sleep

Watching Christmas movies is a cherished tradition for many. But if you’re planning on dozing off after these festive films, it’s advisable to wear blue light blocking glasses. These are special glasses that filter out the blue light emitted from screens, such as televisions and smartphones.

This blue light can disrupt your body’s natural production of melatonin, the hormone that regulates your sleep wake cycle.

By wearing these glasses, you can enjoy your favourite holiday movies without impacting your ability to fall asleep later. Just remember that sharing these special moments with family and friends is more important than having a perfect night’s sleep.


Eating Habits on Christmas Eve

Eating too close to bedtime can disrupt your sleep. Give your body some breathing space to properly digest food before you hit the sack, as this process can disrupt your sleep if it’s still underway.

Maintaining healthy eating habits on Christmas Eve can significantly affect your sleep quality. It’s advisable to allow approximately two hours between your last meal or snack and the time you tuck into bed.

This two hour window provides your body enough time to digest the food, thus minimizing discomfort or disruptions during your sleep.

For instance, if you plan to sleep at 10 PM, have your final snack around 8 PM. However, it’s also important to remember that the holiday season is about enjoyment.

So, if that means indulging in a couple of late night Christmas cookies, go ahead and savor every bite. After all, the holiday season is all about embracing the joy and magic, creating special memories, and treating yourself to little pleasures along the way.

Don’t worry about the clock or the calories—just relish in the festive spirit and make the most of this wonderful time.


Hot Chocolate for Sleep

This might prompt the question, “Does hot chocolate help you sleep?” The answer is, it can. A warm drink like hot chocolate can be quite relaxing and prepare your body for sleep.

If you find yourself making frequent trips to the bathroom due to a sensitive bladder, it’s a good idea to be mindful of your fluid intake before bedtime. Drinking less in the hours leading up to sleep can help minimise those nighttime bathroom runs.

For more detailed information and additional insights, you can check out our blog post dedicated to this topic does hot chocolate help you sleep?. It’s packed with helpful tips and advice!


Magnesium Infused Baths for Relaxation

Epsom Salts or Magnesium Flakes can be incredibly soothing and beneficial for your sleep. Both of these products actually contain magnesium, a wonderful mineral renowned for its relaxing properties.

When you treat yourself to a nice bath with these mineral infused products, it works wonders in helping your body and mind unwind, setting the stage for a truly restful night’s sleep.

And if you really want to elevate the experience, try dimming the lights, lighting up some soothing candles, and indulging in a good book. It’s the perfect recipe for a complete and utterly blissful relaxation.


Sleep Boosting Supplements for Christmas Eve

There are several supplements that could help you sleep better on Christmas Eve. Here’s a rundown:

Magnesium Glycinate: Magnesium Glycinate is known for its role in reducing stress and cortisol, helping you relax. It plays a part in the melatonin creation process, essentially aiding in the regulation of your sleep wake cycle.

Quite a big proportion of the population is actually deficient in magnesium, so if you can including this in your daily routine could be beneficial for your overall sleep health.

Sleep Patches: Sleep Patches are designed for relaxation and improved sleep. They contain natural plant ingredients like lavender and TransdermalCBD, which can help reduce anxiety and excitement, keeping you calmer and ready for sleep.


Glycine for Christmas Eve

Glycine is actually an amino acid, one of those amazing little “building blocks” that contribute to the proteins in our bodies. While it’s known for its essential role in various health benefits, it’s particularly celebrated for its positive effects on sleep.

This humble amino acid holds quite a reputation when it comes to improving our sleep quality.

Glycine works by lowering the body’s core temperature, a function that naturally occurs as we prepare for sleep. When this process is enhanced, the body transitions into sleep more smoothly, helping you fall asleep quicker and enjoy deeper, more restful sleep. 

Doses for sleep tend to fall around 3-5g before bedtime, making it an excellent addition to your Christmas Eve wind down routine.



Ever heard of L-Theanine? It’s an amino acid that’s naturally found in tea leaves, and it’s got some fascinating benefits when it comes to relaxation and sleep.

Unlike other sleep aids that often leave you feeling drowsy, L-Theanine works its magic by boosting the levels of specific neurotransmitters like GABA, serotonin, and dopamine.

These little guys play a big role in regulating our moods, reducing stress, and helping us get that much needed shut eye.

But that’s not all! L-Theanine also helps to calm down those ‘excitatory’ brain chemicals that can make us feel on edge or stressed out.

So, it’s like a soothing balm for your mind, promoting a sense of calm and tranquility. This calming effect helps the body prepare for sleep, making it easier to drift off. It’s suggested that a dose of 200-300mg before bed could help.



Ashwagandha, also known as Indian ginseng, is a powerful herb used in Ayurvedic medicine. It’s renowned for its stress lowering effects due to its active compounds, called withanolides.

These compounds work by lowering cortisol levels, the body’s primary stress hormone. High cortisol can interfere with sleep preparation, so lowering these levels can support better sleep.

As an adaptogen, ashwagandha also helps the body adapt to stress, promoting overall wellbeing and balance. For sleep, a dose of 250-500mg can be beneficial.


5-HTP on Christmas Eve

5-HTP (5-Hydroxytryptophan) is an element that is found naturally in the body. It’s used by the body to make serotonin, a neurotransmitter that sends signals between nerve cells and alters mood, sleep, and pain levels.

Because of its role in creating serotonin, 5-HTP is also indirectly involved in producing melatonin, the sleep hormone. Thus, supplementing with 5-HTP can promote sleep by increasing melatonin production in your body.

It’s typically recommended to take a dose of about 250mg for sleep enhancement. 

However, it’s important to note that those taking SSRIs (commonly prescribed for depression or anxiety disorders) should not use 5-HTP unless under doctor supervision due to potential interaction between the two.


Ecklonia Cava

Ecklonia Cava is a type of edible marine alga that’s common in Asian cuisines.

This seaweed is packed full of beneficial plant compounds, including polyphenols and phlorotannins, which have antioxidant, anti-inflammatory, and even anti-cancer properties. One of the standout benefits of Ecklonia Cava for sleep is its stress lowering capabilities. 

It’s been found to lower levels of cortisol, a stress hormone that can inhibit the sleep process when in excess. It also increases alpha waves in the brain.

Alpha brain waves are associated with a state of ‘wakeful relaxation’—that’s the state we’re in when meditating or mindfully resting.

By promoting this state, Ecklonia Cava can help prepare your body for a restful night’s sleep.


Sleep Hacks to Sleep Better on Christmas Eve

3D Sleep Mask

A 3D sleep mask isn’t just a stylish accessory; it’s a fantastic sleep aid. What sets these masks apart from traditional sleep masks is their design.

They are contoured with extra space around the eye area, meaning there’s less pressure on your eyes.

This design allows for normal blinking and eye movement during REM sleep, which accounts for a significant part of a good night’s sleep.

More importantly, these masks are engineered to block out light completely. When it’s dark, your body produces more melatonin, the hormone responsible for regulating sleep.

This is especially useful during Christmas time, where you might have some extra lights around. Using a 3D sleep mask will ensure that even the twinkling lights of your Christmas tree won’t interrupt your slumber.


Bedroom Temperature

It’s been well documented that the temperature of your bedroom can greatly impact the quality of your sleep.

Ideally, the bedroom temperature should be around 18 degrees Celsius. Why is this? Well, a cooler room aids in the optimisation of melatonin production.

Our bodies have a circadian rhythm, an internal clock that plays a crucial role in when we fall asleep and when we wake up.

Part of this rhythm involves a drop in body temperature. By creating a cooler environment, you’re helping your body along in this process, making it easier to fall asleep and stay asleep.

Overheating during the night can cause restlessness and disrupt this natural cycle. It can even lead to sleepwalking or sleep talking in some cases. So, keep things cool and comfortable for optimal sleep.


Cold Showers

Do cold showers help you sleep? An unexpected sleep hack is taking a cold shower before bed. Cold showers can help to lower body temperature and prepare your body for sleep.

I know it might sound a bit strange to suggest taking a cold shower when all you want is to get snuggled up in bed, but trust me, there’s some solid science behind it!

When you step into that refreshing blast of cold water, your body kicks into gear to keep you warm.

This results in improved circulation as your body pushes blood to your organs. When you step out of the shower, the excess heat from your core will disperse out to your skin, lowering your body temperature and making you feel more relaxed and ready for sleep.

Moreover, cold showers have been found to reduce cortisol levels, the stress hormone, further promoting rest and relaxation. So, why not try introducing a cold shower into your bedtime routine this Christmas Eve?


Sleeping After Christmas Eve Festivities

Part of the Christmas Eve joy often involves sipping on a glass of your favourite alcoholic beverage.

But alcohol can disrupt sleep. If you do choose to indulge, you can find useful tips to mitigate this effect on our blog post here.

Enjoy the celebration responsibly and remember to drink plenty of water to maintain hydration and electrolyte balance.

But again, the essence of Christmas Eve is enjoyment, so feel free to have that extra glass of mulled wine if it brings you joy.



While getting quality sleep on Christmas Eve is important, so is soaking in the joy and magic of the holiday season.

Implement these tips to balance both & enjoy your evening of Christmas movies and treats, but also set up a soothing magnesium infused bath and use calming sleep aids to help you rest.

Just remember, at the heart of the festive season is family and friends – it’s the shared laughter, toasty conversations and the warmth of being together.

These are the golden memories that outshine any tinsel or fairy lights.

So, while we all love a good night’s sleep, don’t forget that the real magic of Christmas Eve is the joy of simply being in the moment with your loved ones.

That’s what truly matters.


How to Sleep with Intercostal Muscle Strain

Sleeping with Intercostal Muscle Strain: Strategies for Comfort and Recovery

You’re familiar with that feeling, aren’t you? That sensation as if a phantom pugilist is administering a firm jab to your ribs? It’s not exactly the day, week, or duration of time you envisaged carrying this irksome discomfort around.

Nonetheless, it appears you’ve unintentionally played host to an intercostal muscle strain. Don’t panic though, mate! You see, our bodies are a bit like a finely built structure. We have our beams (the bones) and our bricks (the muscles).

Among these bricks lie the intercostal muscles, nestled snugly between your ribs. They’re crucial for something as fundamental as breathing.

Now, imagine one of those bricks taking a bit of damage – that’s essentially what we’re dealing with here. Straining or injuring these muscles can make it feel as if every breath you take, every move you make is inducing pain. And that’s because, quite literally, it is!


Causes of Intercostal Muscle Strain

We must face the truth, none of us are growing any younger. And as we advance in years, or push our bodies to the limit (yes, I’m directing this at you, weekend warriors), we become more susceptible to injuries such as intercostal muscle strain.

It could stem from an abrupt movement, a rigorous workout where the warm up or cool down was neglected, hoisting something heavy, or even a particularly robust sneeze.

Anything that exerts undue pressure or force on those intercostal muscles has the potential to result in a strain.

Symptoms and Diagnosis

So, how do you determine if the pain you’re experiencing is indeed an intercostal muscle strain? Well, a healthcare professional is the only one who can definitively diagnose it, but there are a few key indications:

  1. Acute pain in the upper body or ribs
  2. Intensified pain when you inhale deeply, cough, or sneeze
  3. Pain that exacerbates with movement or activity
  4. Sensitivity in the area between your ribs

If you’re experiencing these symptoms, it would be wise to have a discussion with your NHS GP or practitioner.


Treatment Options for Intercostal Muscle Strain

Now, let’s delve into what you can do to facilitate your body’s healing process. Bear in mind, these treatments are to complement any advice or treatment suggested by a healthcare professional, not to replace them.

Rest and Pain Relief:

The initial and most critical step you can take is to grant your body a reprieve. Rest is imperative to allow your body to recuperate. Over the counter pain relief may also prove beneficial in managing the discomfort.

Physical Therapy:

Your doctor might recommend physical therapy, and for good reason. It can do wonders for your flexibility and strength, which are rather useful when trying to evade further injuries.

Massage Therapy:

Let’s not undervalue massage therapy, as it can be a key ally in your recovery journey. A massage therapist can relieve your muscles, optimise your blood circulation, and stimulate the healing process in the affected area.

Bear in mind, though, it’s vital to find a therapist who comprehends your condition thoroughly and can tailor their techniques to your specific needs.

The wrong kind of massage could inadvertently worsen your situation, so ensure you conduct your research thoroughly and maintain open communication with your therapist.



As I was saying, acupuncture could help rebalance your body’s energy flow, or qi (pronounced ‘chee’). By targeting specific points related to pain and inflammation, an acupuncturist can potentially alleviate the discomfort associated with an intercostal muscle strain.

Numerous people swear by this treatment, finding it both relaxing and effective for managing a variety of pain types. However, just a little reminder… when it comes to any form of treatment, everyone’s different.

Your mate’s miraculous quick fix might not do the trick for you, and vice versa. That’s why it’s absolutely crucial to find a licensed practitioner when exploring treatments such as acupuncture.

They’ll guide you through the process and ensure everything is done safely and effectively. No guesswork, no dodgy internet tips, just professional advice.


Hot & Cold Therapy

Now, moving on to something a bit different – heat and cold therapy. Ever placed a hot water bottle on a sore spot, or maybe an ice pack on a fresh injury?

That’s the gist of it. Applying heat to the pained area can kickstart blood flow and help your muscles unwind, potentially reducing the stiffness and discomfort you’re experiencing.

On the other hand, cold therapy can be a powerful tool against inflammation, helping to numb the area and alleviate pain.

Just remember to always protect your skin with a towel or similar barrier – you’re aiming to soothe the strain, not gain a frostbite badge of honour or a heat rash!


You can use an ice bath or cold shower before bed, as this can help increase your natural production of melatonin, for better sleep.

Bear in mind, it’s usually recommended to apply cold therapy straight after an injury for the first day or two, then switch to heat.

Your healthcare provider (NHS GP or Private Practitioner) can give you the best advice tailored to your situation. Remember, we’re trying to give your body the TLC it needs to heal, not add more fuel to the fire.

Remember to always use a barrier like a towel between the ice or heat pack and your skin to avoid burns or frostbite. Typically, it’s recommended to use cold therapy immediately after the injury for the first day or two, then switch to heat.


Supplements for Dealing with Intercostal Muscle Strain

Supplements can be a bit like the cherry on top of your recovery plan. They’re not going to do all the work, but they can help to support your body as it heals.

Remember, though, that everyone is different, so what works for one person might not work for another. Always check with a healthcare professional before starting any new supplement regiment.


This little gem has gained quite a bit of popularity in recent years. Not only is it thought to help reduce inflammation and pain, but it’s also been used to improve overall sleep quality. And if you’re not a fan of taking it orally, there are alternatives like sleep patches or calming patches.

Fish Oils:

They’re naturally anti-inflammatory, so they might help to aid your recovery over time and reduce pain. They won’t provide immediate relief, but they’re a good one to include for long-term health.


This is the main active ingredient in turmeric, and it’s a natural anti-inflammatory. It might be beneficial for some individuals, but do be aware that some people are intolerant and it might not be the best option for them.

Magnesium Glycinate

Magnesium Glycinate has been known to help manage stress and promote better sleep.

How? Well, it aids in the regulation of neurotransmitters, which are chemical messengers in your brain. These neurotransmitters are crucial for sleep, mood, and, you guessed it, stress response.

For those with intercostal muscle strain, a good night’s sleep is vital for recovery. Plus, managing stress levels can also support healing, as high stress can lead to increased inflammation and slower tissue repair.

Taking around 500mg of magnesium glycinate may encourage your body’s natural production of melatonin, the hormone that regulates your sleep-wake cycle. It’s like a lullaby for your cells, encouraging them to rest, recover, and rejuvenate.


This little amino acid is quite the multitasker! At doses of 3-5g, it’s used to improve overall sleep quality, potentially helping you get into a deeper and longer sleep. This, in turn, can lead to increased recovery potential.



This is another supplement often used in sleep products to aid with sleep. It’s a precursor to serotonin, a neurotransmitter that plays a key role in regulating sleep and mood. Note, however, if you’re on SSRI’s, you should steer clear of 5-HTP.

Reishi Mushrooms:

These fungi are not just for the dinner plate. They’ve recently become popular in the world of sleep management, showing promising results in improving sleep scores.

Ecklonia Cava:

This marine plant, at 300mg, has been noted to improve overall sleep quality. It decreased sleep latency (the time it takes to fall asleep) by nearly 40% in one study and increased the amount of non-rapid eye movement in sleep.

Magnesium Flakes or Epsom Salts:

Using Magnesium Flakes for Epsom Salts while you’re bathing in a hot bath, can help reduce pain due to magnesium’s anti-inflammatory properties.

Combining these salts can provide a very powerful combo to help improve your sleep. You could also look to adding magnesium spray into your regime, where you can spray directly onto the affected area for better results.

Sleep Patches:

Sleep Patches contain natural ingredients that help you reduce your anxiety, as these patches contain a natural anti-inflammatory from planty goodness’.

Combining these to your night time regime after having a nice hot bath or cold shower may prove to be of use. It’s all about trial and error though, as these tools don’t always work for everyone.



As your pain improves, gentle exercises can be incorporated to gradually rebuild strength and flexibility in your intercostal muscles.

A physiotherapist or trained fitness professional can guide you on appropriate exercises and ensure you’re doing them correctly to prevent re-injury. Remember, you should never do exercises that cause pain.

While the aforementioned remedies can potentially provide some respite, it is always advisable to seek professional medical advice when dealing with persistent or intense pain. An intercostal muscle strain may sometimes be misconstrued as more grave ailments, such as a heart attack.


Hence, if you experience chest discomfort that fails to alleviate, extends to your arm or jaw, or is accompanied by symptoms like breathlessness, perspiration, queasiness, or vomiting, it is crucial to promptly seek emergency medical attention.

With time and proper treatment, an intercostal muscle strain will typically heal on its own. It’s important to give your body the rest it needs and to gradually reintroduce activities as your pain improves. By taking care of your body, you can ensure that it will take care of you.


How Much Sleep do Animals Need?

Unveiling the Mysteries: The Sleep Patterns of Animals Explained

This may seem like a simple question, but the answer is that different animals sleep in different ways, for differing amounts of times and in different phases.

Wikipedia states that if sleep were not essential then there would be some humans and animals that don’t sleep at all, that humans and animals wouldn’t sleep longer after long periods of wakefulness and that there would be no consequences of long periods without sleep.


It is still not known exactly why we sleep although it is widely agreed by experts that we sleep to rest our brains, repair our bodies and allow ourselves time to recover from the day’s activities.

Poor sleep quality or long periods of sleep deprivation dramatically affect our ability to function properly and it is thought to be the same for animals too.

do animals dream

Do Animals Dream?

Some animals do have REM sleep. REM, or rapid eye movement, sleep is that period of deep sleep we enter during our sleep cycle when our eyes flicker and we dream.

Again, scientists don’t fully understand why we dream but psychoanalysts believe that dreaming is a form of problem solving where our unconscious mind works through conflict, better enabling us to deal with it during our conscious lives.

In animals it is thought that REM sleep helps them consolidate memories which facilitates learning.


If you have ever had a pet or dog, you’ll know that both species dream. When a cat or dog is in REM sleep their eyes will flicker, and you may even have seen your dog dream-running!

Although both are able to wake instantly, ready for flight or fight. Reptiles and some invertebrates, such as octopi, also enter REM sleep during their sleep cycles.

It is impossible to tell whether they are dreaming but it is likely if they experience this stage of sleep.

REM sleep, and presumably dreaming, is more likely to occur in intelligent species with larger brains than smaller animals such as fish, who don’t get REM sleep and insects who appear to rest temporarily rather than sleep.


Animals that Sleep the Most

The amount of time an animal sleeps will depend on their lifestyle, with large predators such as lions and tigers able to sleep for longer as they have less fear of predation.

Large animals that sleep standing up will sleep for less time and spend more time eating.

Animals that hibernate will spend less time sleeping during non-hibernation and animals that sleep hidden, such as bats, will spend longer conserving their energy as they spend less time hunting but catching prey can be intense when they do come out.

AnimalAverage amount of sleep per 24 hours
Brown Bat19 hours
Giant Armadillo18 hours
Python18 hours
Tiger15 hours
Squirrel14 hours
Platypus14 hours

Animals that Sleep the Least

Some animals don’t sleep for days, then will sleep for longer periods to catch up and grazing animals tend to have short naps in between feeding.
AnimalAverage amount of sleep per 24 hours
GiraffeSleep less than 2 hours a day
HorsesOnly sleep around 2.5 hours a day
Elephants4-5 hours
Sheep4 hours
Goats4 hours
Cows4 hours

Different Sleeping Positions

Certain animals have the ability to sleep by switching off one hemisphere of their brain. This is known as unihemispheric slow-wave sleep or USWS.

It is most common in birds but also occurs in dolphins and some other aquatic species.

Sleeping in this way allows the animals to sleep with one eye open to keep an eye out for predators, or to maintain limited function, whilst the other half of their brain rests and recovers.


Some larger animals such as giraffe can only achieve REM sleep in certain positions as it causes muscle atonia which could make them fall over. To combat this, many larger animals sleep standing up.

Meerkats sleep in a huge pile to protect their vulnerable, protect their alphas and to keep warm.

Otters sleep on their backs floating in water, wrapped in seaweed, away from land-based predators.

Chimpanzees, and a few other monkey species build nests in trees for sleeping and move from different nest sites each night.


Polyphasic Sleep vs Monophasic Sleep

Humans sleep for one chunk of time a day.

This is called monophasic sleep. Some animals sleep for longer periods of time, but more animals sleep in short bursts of sleep called polyphasic sleep.

This better allows them to protect themselves from predators, or gives them more time to eat, hunt or move.

If you’re interested in learning about your own sleep, find out how to fix your sleep schedule for optimal sleep!


Why Do I Pee So Much at Night?

Why Do I Pee So Much at Night? Understanding the Role of Hydration for Sleep & Discovering Night-time Urination Resolutions

Ever found yourself wondering, “Why do I pee so much at night?” If you have, you’re not alone. Constantly waking up for those pesky wee-hours bathroom trips can be a real sleep disruptor, leaving you feeling groggy and drained the next day.

Now, while frequent nighttime urination, or nocturia, might be a sign of certain health conditions – think diabetes, bladder infections, or an enlarged prostate – it can often be down to lifestyle factors… And that’s the good news!


Because if it’s lifestyle factors, there are adjustments we can make. Before you dash off booking an appointment with your GP, let’s have a little chat, shall we?

We’re going to explore the whole hydration and sleep business. You know, how playing around with when and how much you drink, not to mention a couple of handy tips, could be your secret to a solid, undisturbed night’s sleep.


The Timing of Drinking Water: The Morning Hydration Method

Let’s start with water. We all know it’s essential for life, and the UK government recommends around 1.2 litres or 6-8 glasses daily.

But did you know that the timing of your water intake could be key? Imagine this: you’ve just woken up from a solid 7-9 hour snooze. You’ve not taken in any fluids all that time, meaning you’re likely a bit dehydrated.

This is the perfect time to start rehydrating!

Here’s a suggested schedule:

• Wake up at 7am: Drink 500ml-1000ml of water.

• 9-10am: Another 500ml.

• Noon: 250ml-500ml.

• Start reducing intake, with just 250ml around 3-6pm.

The trick here is to find the sweet spot that suits your body, as it’s not exactly the same for everyone.

Drinking water mainly in the morning and reducing your intake by early afternoon can help reduce night time bathroom visits.

Just a quick heads up though, if you’re a bit of a fitness nut and love your morning workout sessions, you’ll need to make up for all that sweating. This means you’re going to need to sip on a bit more water to balance things out.


Beware of Overhydration: The Electrolyte Balance

While keeping hydrated is essential, drinking too much water can ironically have the reverse effect.

Excess water can dilute the concentration of electrolytes in your body, disrupting the balance of these essential minerals and leading to more frequent urination.

Key electrolytes for hydration and reducing night time urination are Sodium, Potassium & Magnesium. Here is an example of a good daily electrolyte intake:

• Sodium: 150mg

• Potassium: 500mg

• Magnesium: 50mg

Switching gears to concentrate on topping up these all important electrolytes in your fluids – rather than just downing litres of water – could be a total revelation for you.

Does magnesium help you sleep? YES.

Optimal magnesium levels helps your body produce melatonin more efficiently, being hydrated with all these three minerals can upregulate the production of melatonin, putting you in a deeper & more efficient sleep.

Now, bear in mind, we’re talking about minerals here, so it’s always wise to have a chat with your GP before you dive into a new routine, particularly if you’re taking certain meds or managing health conditions. Just to be on the safe side, you know?


Creatine and Hydration: A Powerful Combo

Enter creatine monohydrate. This supplement, more commonly associated with strength training, can work alongside electrolytes to enhance your body’s fluid absorption and retention.

Simply adding 1000-2000mg of creatine monohydrate to your drinks throughout the day can help your muscles store water more effectively.

This is generally a safe and effective dose, as most athletes take anywhere between 5000-10,000mg a day for performance benefits.

And here’s a fun fact: while creatine is ace for hydration, it’s not its only trick! It’s also a superstar for boosting your performance during intense workouts, helping to grow those muscles, and it might even give your brain a nifty little boost.

More than just a one trick pony, wouldn’t you agree?


Caffeine: The Double-Edged Sword

Let’s face it, for many of us, caffeine is a non-negotiable morning ritual. But, while it can give us that much-needed energy boost, caffeine is a diuretic, meaning it can make your body dump fluids, taking precious electrolytes with it.

Ideally, you should have your morning coffee or other caffeinated drinks about 90 minutes after your first hydrating drink of the day.

This allows your body to absorb the vital minerals from your morning hydration before introducing caffeine.

Keep in mind, caffeine consumption later in the day can disrupt both your sleep and electrolyte balance, leading to those annoying nighttime bathroom visits.

Try not to drink caffeine after 12pm, as it can stay in your system for the rest of the day.


Finding Balance: Your Personal Hydration Schedule

So, what’s the takeaway from all this? It’s simple: balance and timing are everything when it comes to hydration and reducing nighttime urination.

You need water, yes, but you also need the right mix of electrolytes, all taken at the right times of the day.

Don’t forget to consider caffeine in the equation. We’re not suggesting you forego your beloved morning brew. Just time it right, and moderate your intake throughout the day to avoid throwing off your carefully balanced hydration plan.

What’s vital to remember here is that we’re all unique – a hydration plan that’s a winner for one person might be a complete no-go for someone else.

The key is all about tuning in to your own body, listening to its cues and adjusting your hydration game plan accordingly. It’s your body, after all – you’re the expert!


In Summary

If those nighttime loo trips have been driving you up the wall, it’s worth thinking about whether the root of the issue might be something as straightforward as your electrolytes playing up, or perhaps even the timing and amount of your water and caffeine intake.

A few tweaks to your hydration habits could well be the key to dialing down those annoying nighttime disturbances.

But let’s not forget, there are medical conditions out there that can also lead to those frequent loo trips.

If you’ve given adjusting your hydration a good go and it’s not making a difference, or if you’re noticing other symptoms that are raising your eyebrows, don’t hesitate to seek advice from a medical professional.

At the end of the day, we all deserve a good night’s kip. By tuning into your body and nailing your hydration strategy, you can step up your sleep game and, in turn, give your overall health a bit of a boost.

So here’s to sleeping tight and hydrating right, my friends!


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

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