How to get your 8 hours a night.

Calm complex (worth £27.99)

Magnesium - Needed to relax muscles. Due to today’s intense farming practices, our food doesn’t provide enough magnesium; this, coupled with stress depleting it from the body, means most of us are deficient. Magnesium deficiency is known to impact sleep quality and increase insomnia.

L theanine - from green tea increases a neurotransmitter called GABA, which promotes relaxation and feelings of calm, it also increases serotonin which is a precursor to melatonin. Melatonin is made by the body when it starts to get dark, making you feel sleepy and enabling a good night’s sleep (it is also involved in immunity as one of the body’s most powerful antioxidants).

L taurine - an amino acid that decreases anxiety and promotes feeling calm.

Lemon balm - also increases GABA, promoting relaxation and feelings of calm, it has been shown to work well with L theanine.

Holy basil - may help prevent night-time wake-ups and improve sleep quality.

BioCare - Adult Multivitamins & Minerals - (worth £13.67)

Simple, one capsule-a-day formulation, providing all-round nutritional support.

Effective - Contains key nutrients to support health including energy, immunity, and nervous system support.

Optimum support - Optimally absorbed, using the best and easiest nutrient forms for the body to absorb and use, such as methylfolate and methyl B12.

Comprehensive - Includes all key vitamins and minerals, but iron and copper-free for people not requiring those nutrients. No unnecessary additives.

Flexible - Easy to swallow one-a-day capsules.

Echo Soy Candle - Ethically made in Somerset (worth £16.50)

Bergamot & Vanilla helps promote an aroma to promote natural sleep.

Lavender Epsom Salts

A relaxing bedtime routine may be beneficial. We have included Epsom salts and lavender essential oil, a cupful of salts and 10 drops of lavender in a bath could be just the thing to help you relax and feel like dropping off, use a candle (or red lamp) instead of electric light to enhance the effect.

Twinings Sleep Tea & Clipper Organic Sleep Easy Infusion

These are a delicious blend of spiced apple & vanilla with camomile & passionflowers to help promote a full night’s sleep and an essential to your bedtime routine.

Large Lavender Bag - hand made from Somerset.

Small Lavender Bag - from Provence.

Eye Mask

For consistent good quality sleep, it is essential to set your circadian rhythm. The best way to do this is to start as soon as you get up in the morning by getting bright morning light into your eyes. Best is to go for a morning walk but just looking out the window or using daylight bulbs are a second best. This tells your body to wake up through the ‘blue’ light waves the sun produces in the morning. In the evening the sun produces ‘red’ lightwaves which produces chemicals in the body to start winding down and get ready for bed. Electric lights prevent this process so using red/orange lamps may help. Screens such as the TV, phones and computers give off blue light so that the body is stimulated thinking it’s morning. We recommend no screens at least an hour or two before you want to sleep - or if you really must, install night shift or an app such as iFlux to limit the blue light. Blue blocking glasses can also be worn which can work well.
The bedroom should be dark, we have included an eye mask to help block out all light. And the temperature should be cool.