Getting up in the morning without dragging your heels might seem like a dream but it’s totally achievable. Here’s our advice for rediscovering a restful night’s sleep and starting the day on the right foot.
Restful sleep can be defined as good quality sleep that makes you feel sufficiently well-rested and ready for the day ahead, as soon as you wake up.
How well you sleep at night is intrinsically linked to sleep structure or architecture. This is divided into four or six sleep cycles of around 90 minutes, each of which consists of three stages: light sleep, deep sleep and REM sleep (1).
It’s during the deep sleep stage, when the brain is least active, that the body fully recovers from accumulated fatigue. This represents 20%-25% of total sleep and occurs predominantly during the first half of the night (2).
If this stage is missed, or it’s too short, we’re likely to feel knocked for six by signs of fatigue from the moment we get up: struggling to keep our eyes open, yawning repeatedly, stiffness, brain fog …
Restorative sleep is essential for good general health. It’s associated with a lower risk of cardiovascular disease, stronger immunity, and a balanced nervous system, and it boosts our memorisation and learning abilities (3).
It’s estimated that adults need an average of 7 to 9 hours’ sleep a night to restore physical and mental abilities (4). However, individual needs vary widely: some people will need longer, while others recover more quickly. More than the duration, it’s actually the quality of sleep which is important.
Improving your sleep naturally is perfectly possible, as long as you’re prepared to embrace a healthy lifestyle (and adopt some new habits):
If, despite trying all these measures, your sleep issues persist, consult your doctor to make sure they are not caused by a more serious problem (such as sleep apnoea) (11).
It’s often said that an hour of sleep before midnight is worth two after. There is some truth in this … and yet.
While we do have more hours of deep sleep at the beginning of the night, this doesn’t depend on what time we go to bed: whether we retire for the night at 10pm or 3am, our first sleep cycle will follow the same pattern.
However, that doesn’t take account of our internal body clock, which is pretty accurate at counting how much time we have left to spend in bed. When we go to bed very late, but are still going to be waking up before too long, it confuses our biological clock ... prompting it to cut back on our deep sleep time.
For the best possible regenerative sleep, following our individual biological clock appears to be better than forcing one on it, even though several studies suggest morning chronotypes (who go to bed early and get up early) have a certain advantage over ‘Night Owls’ (12). Whichever you are, it’s best to give yourself a sufficiently long rest period - compatible with your social demands - to enable you to wake up firing on all cylinders.
Do you find it difficult to nod off at night? Difficulty falling asleep is part of the classic picture of insomnia, which is thought to affect more than 10% of Europeans. Before reaching for medication (such as sleeping pills), it’s worth trying some natural approaches.
The first step is to establish a sleep routine. This doesn’t just mean going to bed at a set time (including at the weekend), but also initiating a bedtime ritual – for example, drinking a herbal tea or reading a good book (13). By repeating these little steps, you’re gently conditioning and preparing your body (and mind) for sleep.
Note too that failing to properly manage stress and anxiety keeps the body in a state of hypervigilance, unconducive to entering the light sleep stage (14). Practising meditation, breathing exercises or Yoga Nidra (‘yogic sleep’) at bedtime can help you release any tension and fully relax (15).
If you find yourself tossing and turning in bed, engage in visualisation exercises such as a mental walk: in your head, recreate a favourite walk, focusing on every detail : the path, the trees, the birds ... not only will it stop you ruminating, but you’ll develop a sense of security that will help you fall asleep.
Produced by the pineal gland in the brain in response to increasing darkness, melatonin plays a central role in controlling the sleep-wake cycle. When circadian rhythms are disrupted (by jetlag, late bedtimes, shift work...), supplementation with melatonin (available in tablet form in Melatonin 1 mg, or super-convenient spray form in Melatonin Spray) can help reduce the time it takes to fall asleep (16).
Certain plants can also help you sleep more soundly. One such plant is valerian, the roots of which help to maintain good quality sleep (17). Combining it with relaxing plants such as hop, which supports the nervous system through the calming action of its constituents humulone and lupulone, has also been shown to be effective in numerous studies (these two plant extracts feature in the excellent formulation Natural Sleep Formula, which also includes California poppy, rhodiola and tryptophan) (18-19).
In other products, these two plants are combined with melatonin for an enhanced action (one such supplement is Advanced Sleep Formula, an exceptional synergistic formulation featuring valerian, hawthorn, passiflora, hop and melatonin, and also rich in vitamin B6 which helps reduce fatigue) (20).
Sleep gummies are a more recent option, some of which offer not only melatonin and relaxing plant extracts, but also cannabidiol or CBD, one of the most widely-studied compounds in recent years (it can be found in Sleep Gummies, sugar-free, non-addictive supplements in chewable gummy form) (21).
References
Keywords
1 Days
Prompt and reliable.
MIFSUD Joseph
8 Days
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
14 Days
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu
15 Days
Great products, fast delivery.
Nujood ALHADDAD
24 Days
Easy and quick
Derya Iren
25 Days
Quick delivery, big choice of supplements. Good quality.
Val
28 Days
Great vitamins at a great price! I buy Bacillus subtilis which I really can’t find anywhere else which is great for intestinal health. 5 stars to Supersmart Vitamins.
Loli Vaughan
29 Days
Easy way to order. Fast delivery. Transporter FedEx was very polite and called me 1 hour before delivery.
TAJC Katja
31 Days
So far i have really liked the products. The service was fantastic. Delivery from Europe to Australia only took a few days. So good. Thank you.
BROWN Dianna
36 Days
I have been customer for over 15 years and have found their products to be the best.
Del Chandler
44 Days
Fast deliveries, trusted quality
RiikMaria
55 Days
I got what I ordered; no problems; I appreciate having been able to pay by bank transfer
STAEHLI C
72 Days
Great company to deal with. I receive their products quicker than my orders from Sydney Australia. Well done.
HARDY Chris
79 Days
Fast and easy once again.
Niels Groving
83 Days
The shipping & delivery is quite efficient to me !
LEUNG Wing Chau