Top Tips: How to Fall Asleep Faster & Sleep Better

Claire Perry - Manuka Doctor Product Expert

Claire leads our Product Development Team, ensuring that our products are truly natural and effective. With more than 20 years experience in the health and beauty industry, she is one of the industry’s most experienced Manuka Honey Experts.

  • Scientists confirm the smell of lavender really does help you unwind
  • Fixing sleep problems can slow the rate of cognitive decline and delay the onset of Alzheimer’s by up to ten years
  • Getting a full night’s sleep is the key to a youthful and glowing complexion

If you find yourself tossing and turning during dark Winter nights, you are not alone. 40% of adults and children suffer with sleep issues according to The Sleep Charity [1]

Short days and long dark nights are partly to blame for a poor quality of sleep. Body clocks are highly regulated by natural sunlight, which provides for wakefulness during the day. Low levels of light and lack of fresh air in the Winter has an adverse effect on the quality of sleep at night, which then has a counteractive effect on our cognitive function, as sleep is an important time for the brain.

A good night’s sleep can help clear out potentially damaging brain gunk each night. Trials suggest fixing sleep problems can slow the rate of cognitive decline and delay the onset of Alzheimer’s by up to ten years.[2] Thankfully, there is also evidence that improving sleep can boost both short- and long-term cognitive performance promoting sharper thinking and reducing the likelihood of age-related cognitive decline.[3]

If you need a helping hand dropping off and more importantly, staying asleep, there are natural sleep remedies in varying shapes, sizes and delivery methods all worth their weight in gold.

Natural Lavender & Lemon Balm Capsules

A daily supplement with well-known sleep inducing botanicals Lemon Balm, Lavender & Hops. Also providing vitamins and minerals to maintain psychological and nervous function, regulate hormone activity and blood glucose levels, in addition to mental performance and stress management which helps to relax and unwind for a great night’s sleep. Manuka Doctor Night-Time Relax Formula 30 Capsules

“One of these a night helps me to relax and drop off to sleep. A great product!” Sheena

Relaxing Sleep Spray

A relaxing sleep mist with essential oils of Lavender, Patchouli and Chamomile combined with Manuka honey, Lab Pure CBD Isolate and natural Hemp extract to help promote a restful night’s sleep. Manuka Pharm Sleep Pillow Spray 50ml

Great product smells good and helps me to relax at night” Amanda W

10 Tips for a Good Night's Sleep:

  1. Relax - Whether it’s taking a warm bath, reading a book, or listening to soothing music before bed, make sure you relax.
  2. Routine - Try to go to bed at the same time every day and create your own relaxation routine.
  3. Avoid technology - Ban phones, computers and TVs from the bedroom and avoid looking at them for an hour before bed.
  4. Create a relaxing ambience - Ensure that your room is the right temperature between 16 °C and 18 °C (60°F to 65°F) also a lack of clutter will relax the mind.
  5. Don’t clock watch - Remind yourself that resting in bed and thinking nice thoughts is more productive than tossing and turning and looking at the clock every ten minutes.
  6. Foods for sleeping - Eating healthily improves sleep generally, but some foods are particularly beneficial, such as milk, chicken, turkey and pumpkin seeds.
  7. Foods to avoid - Spicy food, alcohol and large meals shouldn’t be consumed in the hours before bedtime. Drinking caffeine in the afternoon can affect sleep.
  8. Darkness promotes sleep - A darkened room helps to promote sleep. Try to block out external light with shutters or blinds.
  9. Keep active in the day - Physical activity is great for sleep, as well as for your health generally.
  10. Incorporate lavender into your bedtime regime - Lavender is used in everything from bath bombs to fabric softener because its fragrance helps you relax. Now scientists have confirmed the smell of lavender really does help you unwind. Japanese researchers at Kagoshima University discovered that those exposed to the aroma of Lavender had less signs of anxiety and helped them relax.
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Article References
  1. https://thesleepcharity.org.uk/
  2. Curr Opin Psychiatry. 2014 Nov; 27(6): 478-483. Impact of Sleep on the Risk of Cognitive Decline and Dementia
  3. https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment