If you’re struggling to sleep, try this (Stock Image) (Image: sestovic via Getty Images)
Are you on a quest for better sleep?
If so, Dr Suzanne Wylie, GP and medical adviser for , may have just the advice you’ve been searching for, especially in light of World Sleep Day (March 14).
It’s all about personal approaches when it comes to sleep strategies, as what proves effective can vary widely from person to person. While a trendy ‘sleepy girl mocktail’ could be the ticket for some, others might find that gentle pre-bedtime exercise does the trick.
Dr Wylie is doling out her top tip for a restful night, and she says there’s one thing you can do that works for everyone. She insists: “One of the most impactful changes you can make to improve your sleep is to avoid screens at least 30 minutes before bed.”
She warns about the blue glare of modern life: “The blue light emitted by smartphones, tablets, laptops, and TVs interferes with melatonin production, the hormone that signals your body it’s time to sleep.”
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Wylie cautions against the detrimental effect on bedtime routines: “Exposure to this blue light tricks your brain into thinking it’s still daytime, delaying your natural sleep cycle and making it harder to fall asleep.”
Notably, the Cleveland Clinic also weighs in on the matter, explaining that “Melatonin is a natural hormone that’s mainly produced by your pineal gland in your brain. It plays a role in managing your sleep-wake cycle and circadian rhythm.”
Plus, they provide insight into our daily rhythms, adding that “Circadian rhythms are physical, mental and behavioural changes that follow a 24-hour cycle. The most important and well-known of these circadian rhythms is your sleep-wake cycle. These natural processes respond primarily to light and dark”.
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Dr Wylie continued: “To improve sleep quality, replace screen time with a more relaxing activity before bed. Consider reading a book, listening to calming music, or engaging in light stretching or meditation.”
She emphasised the benefits of such practices: “These activities help your mind wind down without overstimulation, preparing your body for sleep. Over time, this small change can significantly improve your ability to fall asleep faster, stay asleep longer, and experience deeper, more restorative rest.”
The expert also highlighted the detrimental effects of late-night social media browsing, explaining that scrolling through apps just before bed “can be especially harmful to sleep, as it often involves engaging with emotionally charged or stimulating content”. She suggested that reading might be a better pre-sleep activity.
Dr Wylie further explained: “Additionally, the unpredictability of social media can increase stress or anxiety, disrupting your ability to wind down. This combination of blue light exposure and mental stimulation makes it harder to switch off and fall into a restful state.”
Nikki Camm, massage specialist at Lush said that magnesium deficiency could also be causing your sleep to suffer. She said: “It is well known that poor sleep can have a dramatic effect on our health, but what’s less well known is that a deficiency in magnesium can be one of the main factors affecting the quality of sleep we can achieve.
“Known as nature’s finest relaxant, transdermal magnesium relaxes body and mind for a restful night’s sleep. It’s also important to create a bedtime ritual that you can do every night – even on weekends. Sleeping and waking at the same time programmes your mind to release the correct hormones at the right time, strengthening your internal body clock, also known as circadian rhythm.
“A routine at bedtime can be the perfect solution to ease away the stresses of the day. We hunch, rush, and slouch constantly, and spending some time readdressing our bodies can help our minds settle, too. Magnesium is thought to activate the neurotransmitters in our brain, which are responsible for calming the mind and body, making it a great mineral to load up on before bedtime.”
According to NHS guidelines, adults should aim for seven to nine hours of sleep per night, although individual sleep requirements may vary based on age, health, and personal circumstances.