how to sleep better: habits backed by science

Author: Ros Simmons Co-Founder and Nutritional Therapist

Sleep isn’t just downtime,  it’s a vital biological process with deep effects on body and mind:

1. Sleep Repairs the Brain

During deep sleep, the brain’s glymphatic system clears out toxins that accumulate during the day, including proteins linked to dementia like beta-amyloid. Poor sleep can hamper this clean-up mechanism, potentially increasing long-term brain health risks. 
Sounds complicated. Think of it like a nightly wash, clearing out toxins and waste so you wake up sharper, healthier, and ready to think clearly.

2.  Emotional Wellbeing & Mood

Sleep helps regulate mood and emotional processing. Even one night of poor rest can make stress, irritability, and anxiety worse, which in turn can further disrupt sleep. We've all been there where we've slept badly and then made a bad decision or been super grumpy.

3. Body Function & Longevity

Sleep influences immune function, metabolism, hormone balance, and memory consolidation. Some research even suggests people with regular restorative sleep patterns may live healthier lives with better cognitive function as they age.

In simple terms: sleep is a nightly reset button that keeps your brain clear, your emotions steady, and your body functioning at its best. Yes please!

SLeep struggles - the stats

How Many People Struggle?

Various surveys suggest a large proportion of UK adults report sleep issues:

Around 30% of Brits could be suffering moderate or severe sleep problems such as waking often at night or struggling to fall asleep.

A YouGov poll found 1 in 5 Britons has trouble falling asleep a few nights a week, with 15% experiencing it at least once or twice weekly.

 

Women & Sleep

Sleep issues appear to affect women more than men:

More than half of women (54%) report problems falling asleep at least once a week, compared with about 40% of men.

Older Statista data showed 73% of women often have disrupted sleep compared to 60% of men.

Sleep problems in midlife (often linked to menopause and hormonal shifts) can be especially common, with research estimating about half of midlife women experience insomnia symptoms that impair sleep quality.

In the UK, women, particularly those in midlife,  are statistically more likely to struggle with sleep. Whilst the  data varies, the trend is consistent: women tend to report poorer sleep quality and more frequent disturbances than men.

 

 

A consistent routine is the answer

From daily routines to tweaking your environment, can improve how the body’s sleep system really works:

 

1. Consistent Sleep Schedule Keeps Your Clock in Sync

Your internal circadian rhythm thrives on consistency. Going to bed and waking up at the same time every day, yep that includes weekends,  trains your body to fall asleep more easily and sleep more deeply. It's all about the routine.

 

 2. Create a Sleep-Friendly Environment

The ideal bedroom supports your body’s night cycle:

Cool temperature: ~18–20°C supports your natural nightly temperature drop.

Darkness: Darkness signals melatonin release.

Quiet: Reduces sleep interruptions.

Comfortable bed: Supports spine and aids relaxation.

 

 3. Limit Light & Screen Time Before Bed

Blue light from phones and screens mimics daylight and suppresses melatonin ( the hormone that helps us sleep), making it harder to fall asleep. Try avoiding screens for an hour before bed, using blue-light filters, or using dim lights in the evening. I actually have a pair of blue light suppressant glasses that look like regular glasses that I pop on in the evening if I am still choosing to work on my computer. They work!

 

4. Move Your Body During the Day

Regular physical activity,  especially in the morning, helps  train your circadian rhythm and improve sleep quality.

 

5. Manage Stimulants & Meals

Avoid caffeine late in the afternoon as its effects can linger 5–7 hours.

Finish your last meal 2–4 hours before bedtime where possible. The earlier the better - also good for managing weight!

 

 6. Wind Down With Intent

A calming pre-sleep routine,like reading, gentle stretching, or breathing exercises,  signals to your nervous system that it’s time to shift into sleep mode. Get into the habit of having a wind down routine. Use what works for you.

 

 7. Mind Stress & Worry

Writing down worries before bed or having a predictable wind-down routine can reduce anxiety that keeps your mind alert when you want to sleep. I find that writing down the things I need to do in the morning really helps to tell my brain to switch off.

What about Supplements?

There are several science backed supplements that are shown to improve sleep including:

Melatonin. The body’s natural sleep hormone; supplements can help reset the circadian rhythm, especially for shift workers or jet lag. However banned in the UK as its considered a hormone, there are side effects and ultimately it is deemed not to be safe for humans. I have travelled to the US a lot and have tried Melatonin, but it made me super drowsy even in the morning to the point of not being able to think properly, let alone speak!

GABA (Gamma-Aminobutyric Acid). A calming neurotransmitter that can reduce brain “noise” and help you fall asleep faster.

L-Theanine.  Found in green tea, it promotes relaxation and reduces stress without causing drowsiness during the day.

Valerian Root. Traditional herb known to reduce time to fall asleep and improve sleep quality.

Passionflower. Another calming herb that may reduce anxiety and support restful sleep.

Magnesium - read on!

Curated Beauty London

Why magnesium helps sleep

 

Magnesium is one of the most well-researched minerals for supporting sleep because it plays several key roles in the body:

Calms the nervous system. Magnesium helps regulate the activity of the neurotransmitter GABA, which acts like a “brake” on overactive nerve signals. This calming effect helps the brain transition into sleep.

Relaxes muscles.  Magnesium supports normal muscle function and reduces tension or cramping that can interfere with falling asleep or staying asleep.

Supports circadian rhythm.Magnesium influences the body’s internal clock by helping naturally regulate melatonin, the hormone that signals when it’s time to sleep.

Reduces stress. Magnesium can lower cortisol levels, helping you feel calmer and more ready to rest.

In short: magnesium helps your mind and body switch into “sleep mode,” making it easier to fall asleep, stay asleep, and wake up refreshed. We like to think of it as changing that 'wired but tired' feeling into one of peaceful sleep and relaxation.

Conclusion

Sleep is far from a passive state. it’s a powerful, active process that restores your brain and body every night. Too many people in the UK struggle with sleep, especially women and midlife adults, but science offers clear, actionable strategies that help support better rest. 

Consistency is key. With wind-down routines, a good magnesium supplement,  a sleep-friendly environment, and attention to your lifestyle choices you can improve both how fast you fall asleep and how well you stay asleep.

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