Approximately half of the UK population experiences difficulty in falling asleep, as revealed by a survey by Kalms Herbal Remedies. To address this issue, sleep expert Dr Nerina Ramlakhan offers her advice on achieving a restful night’s sleep. One of her recommendations is the use of valerian root, an herbal remedy known for its sleep-inducing properties. Valerian root can be consumed in various forms, such as essential oils, gummies, teas, and hot chocolate variations.
Dr Ramlakhan considers herbal remedies an effective over-the-counter solution for sleep problems, as they not only help individuals fall asleep but also maintain sleep throughout the night, with fewer chances of causing adverse effects in the morning.
In addition to valerian root, Dr Ramlakhan emphasizes the importance of maintaining a consistent sleep schedule, which can help regulate the body’s internal clock and improve both the ability to fall asleep and the quality of sleep.
Establishing a bedtime routine or ritual is also crucial for a peaceful night’s sleep. Practices like deep breathing, meditation, reading, or taking a warm bath can signal to the body that it’s time to rest.
Dr Ramlakhan advises investing in comfortable mattresses, pillows, blackout curtains, white noise machines, earplugs, or any other items that can make the sleep environment more conducive to sleep. The sleep environment should ideally be cool, dark, and quiet.
Lastly, Dr Ramlakhan strongly advises minimizing screen time and consuming stimulants before bed. This includes heavy meals, nicotine, alcohol, and electronics, as they can disrupt sleeping patterns and interfere with melatonin production, the hormone that regulates sleep in the body.
