Sleep issues are a common problem in the UK, according to the NHS, and can be caused by everything from illness and family changes to anxiety about the state of the world. Despite many people not taking their sleep problems seriously, one expert is urging them to prioritise their rest and shared one tablet that could make the difference.
Dr Nerina Ramlakhan, a sleep expert with more than 25 years of experience, said: “Sleep plays a vital role in our overall well-being yet…poor sleep is starting younger and causing a myriad of negative consequences for the nation, whilst factors such as too much caffeine, the use of electronic devices before bed, or an irregular sleep schedule contribute to this trend. Given the current landscape of economic uncertainties, geopolitical tensions, and the persistent challenges of modern life, it’s unsurprising that many individuals are finding it increasingly difficult to achieve good quality sleep.”
A survey by Kalms Herbal Remedies with 3,700 participants revealed that over half of UK adults struggle to get a good night’s sleep. A worrying 46% were operating on “alarmingly low levels of sleep” at less than six hours per night.
Many respondents admitted that their sleep issues made them feel groggy and irritable the next day, leading to reduced productivity, increased mistakes and lowered concentration.
The NHS advises adults to aim for seven to nine hours of sleep each night. To help people achieve this, Dr Ramlakhan has shared her five pillars for improved sleep, beginning with some suggestions for herbal remedies – including one that may offer temporary help with sleeplessness.
She stated: “For centuries, valerian root, has been commonly used for its sleep-inducing properties. It works by promoting relaxation and reducing feelings stress and anxiety, both of which are common triggers for sleepless nights. Herbal remedies, such as Kalms Night One-A-Night, offer a safe over-the-counter solution to support a restful night’s sleep with less chance of waking in the night and feeling groggy in the morning.”
These tablets can be purchased for £9.99 for a pack of 28, equating to roughly 36p for one night of sleep. Boots says of the product: “Used for temporary relief of sleep disturbances based on long standing use as a traditional herbal remedy.”
Other routes are available. The NHS says: “You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better. Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine.
“They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer. Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.
“Check with your doctor before taking anything for your sleep problems.”
Dr Ramlakhan also suggested that people examine their bedtime routines.
She advised: “Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves the quality of your sleep.
“Develop calming bedtime rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These activities signal to your body that it’s time to wind down and prepare for rest, even helping to reduce levels of cortisol – the stress hormone.
“Minimise consumption of caffeine and avoid heavy meals, nicotine, and alcohol close to bedtime, as they can disrupt sleep patterns. Additionally, reduce exposure to electronic devices such as smartphones, tablets, and computers, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.”
The doctor also revealed the perfect setting for quality kip – a cool, dark and quiet room featuring a comfy mattress and pillows. Sleep aids such as white noise machines, earplugs and blackout curtains can help transform your bedroom into a restful haven.