If you often find yourself wide awake at 3am, wondering why you can’t switch off, you’re not alone: 1 in 6 adults in the UK struggle with sleep, according to a recent study. But according to sleep expert Dr Michael Grandner, the real cause of insomnia might not be what you think…
Even better, just a few of the small, practical changes Dr Grandner recommends could make a big difference to your sleep tonight:
- To fall asleep faster: Reserve your bed for sleep (and sex) only, so your brain knows exactly what to expect when you lie down.
- The best bedtime routine: Dim the lights, avoid screens, and read a physical book for 15 to 30 minutes to help your body wind down and avoid insomnia.
- To wake up less during the night: Block out small disturbances with white noise, ear plugs or an eye mask to keep your sleep cycles steady.
- Try magnesium: Dr Grandner is based in the US and recommends melatonin as a shortcut to better sleep, but it’s not available over the counter in the UK. Instead, magnesium is a brilliant natural alternative to help your muscles and mind relax before bed. Our Tri-Magnesium Night Complex patch contains three highly bioavailable forms of magnesium, PLUS ashwagandha and L-theanine, to help calm your nervous system and ease you gently into sleep. Studies also suggest magnesium can help stimulate melatonin production – giving your levels a boost naturally, so you can say goodnight to insomnia in the long term.
Do you have Insomnia?
Insomnia isn’t just an occasional rough night, it’s defined as a chronic condition where you struggle to fall or stay asleep at least three nights a week, for three months or more, and it’s having a measurable negative effect on your mood, energy and focus.
While short-term insomnia can be triggered by stress or illness, Dr Grandner says that chronic insomnia is often driven by something called conditioned arousal. Over time, your brain starts linking bedtime with anxiety or effort – it’s a bit like walking into a dentist’s office and tensing up before they even fire up the drill! The harder you try to “make yourself sleep,” the more awake you feel – sigh.
Other sleep hacks to try:
As well as the insomnia-busting tips we shared at the beginning of the blog, Dr Grandner has lots of other helpful advice to help you drift off to dreamland, and stay there all night long:
- Follow the 30-minute rule: If you can’t sleep after half an hour, get up and do something calm (like stretching or writing down all those thoughts pinging around your brain) until you’re genuinely sleepy again.
- Don’t scroll under the covers: If you need your phone, sit up or move away from the bed so your brain doesn’t associate it with stimulation. Ideally keep your phone out of the bedroom to avoid temptation – and insomnia!
- Question that 3am loo trip: Many people wake up for another reason, then notice their bladder. See if the urge passes, you’ll probably find it often does.
- Build a “buffer zone”: Spend 30 to 60 minutes doing low-stimulation activities before bed. This is also the ideal time to pop on a MagnaCalm or Tri Magnesium Night patch to help your body begin to wind down and switch into sleep mode.
Want more tips on getting a decent night’s shut eye? Our longer read blog Try these 5 simple sleep routine tips for your best night’s rest yet has more resources for you. Sweet dreams!
