​6 Quality Sleep Hacks That Could Change Your Life​

Feeling cranky? Finding it hard to focus? Poor sleep health could be why! That’s why we’re giving you 6 quality sleep hacks.

Firstly, you’re not alone.

Whether it’s work, school, social interactions, family life or your daily commute, keeping up with the everyday routine can be hard but not getting a sufficient amount of sleep can make it even harder, for you and your health.

A 2019 Philips Global Sleep Survey found that 54% of adults felt that worry or stress impacted their sleep whilst 37% reported their work or school schedule to have an influence.¹

These statistics are on the rise and it’s no surprise that sleep deprivation is considered a public health epidemic with 62% of adults globally who feel that they don’t get enough sleep.¹ What’s interesting is that in the 19^th century, people reportedly slept an average of 9 hours per night – keeping up with the recommended 7-9 hours.^2,3 But with modern societal and technological advances, this has since declined with the survey reporting adults now get an average of 6.8 hours of sleep on weekdays and 7.8 hours on weekends.^1,2

While long-term sleep loss can have profound consequences to your health, research shows that even the smallest amount of sleep can wreak havoc on your body. Globally, 67% of adults reportedly suffer with sleep disturbances at least once a night which can negatively affect your metabolism and brain health plus have an impact on certain health conditions like obesity.^1,2,4,5

To help prevent these sleep-related health concerns we’re here to help with our 6 tips for better quality sleep:

Studies have shown that anxiety can cause fatigue, negatively impact our moods and lead to sleep deprivation, making it difficult to form healthy nutrition choices. ^6–10 Science-backed research shows that being mindful of what you eat can help you manage stress levels and change the way you respond to stress.^6,11

Stop eating and snacking at least three hours before bedtime advise scientific experts. This allows for proper digestion and helps you avoid heartburn that can keep you awake at night.¹²

Exercise has numerous critical health benefits – but it also helps your body relax into sleep. Medical experts report that when you exercise, your body releases endorphins that naturally make you feel good. The production of melatonin – the hormone that regulates sleep-wake cycles – also increases. Plus, there is a reduction in stress levels.^13–16

For some people, gentler, low-intensity workouts such as yoga, Pilates, or a relaxing walk in the park are the best remedies to tackle stress. Others prefer high-intensity workouts such as weightlifting.

Follow the digital detox rule of no computers or digital readers at least one hour before bedtime – that means TV too!^17,18

The evening and bedtime hours are also a good time to perform some relaxation techniques. Take time to let your mind and body unwind – with deep breathing, relaxing stretches, and mindful meditation.¹⁹

It’s believed that chamomile promotes relaxation and restful sleep. Research shows that chamomile’s sleep-inducing effects are stimulated by the flavonoid apigenin, which binds to and inhibits certain receptors in the brain that cause sleepiness.^20-22

Just like lavender essential oils promote relaxation and sleep, drinking lavender tea has calming benefits too.²³

While life can often wreak havoc with sleep times, make every effort to go to sleep and wake up at the same time each day – known as your circadian rhythm. This creates a healthy sleep rhythm that your body will thank you for.^24,25

To enhance your sleep routine, enjoy a relaxing evening with Night Mode or try our delicious Instant Herbal Tea range.

Whilst we strive to provide reliable and accurate information the content in this article is for information only and should not replace medical care. Please consult a medical professional or GP before trying any supplements. Food supplements must not be used as a substitute for a balanced and healthy diet/lifestyle.

1. Philips. Global Sleep Survey: The global pursuit of better sleep health. 2019. Available from: https://www.usa.philips.com/c-dam/b2c/master/experience/smartsleep/world-sleep-day/2019/2019-philips-world-sleep-day-survey-results.pdf.
2. Papatriantafyllou, E., Efthymiou, D., Zoumbaneas E., et al. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022;14(8):1549.
3. Roger, AE. The Effects of Fatigue and Sleepiness on Nurse Performance and Patient Safety. In: Hughes RG, editor. Patient Safety and Quality: An Evidence-Based Handbook for Nurses. Rockville (MD): Agency for Healthcare Research and Quality (US); 2008 Apr. Chapter 40. Available from: https://www.ncbi.nlm.nih.gov/books/NBK2645/.
4. Shin, S., Seok, JW., Kim, K., et al. Poor sleep quality is associated with decreased regional brain glucose metabolism in healthy middle-aged adults. NeuroImage. 2024;298:120814.
5. NIH. NIH Research Matter. Irregular sleep patterns may raise risk of heart disease. 2020. Available from: https://www.nih.gov/news-events/nih-research-matters/irregular-sleep-patterns-may-raise-risk-heart-disease.
6. Firth, J., Gangwisch, JE., Borsini, A., et al. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020;369:m2382.
7. Zhao, M., Tuo, H., Wang, S., et al. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020;3142874.
8. Chellapa, SL. and Aeschbach, D. Sleep and anxiety: From mechanisms to interventions. Sleep Medicine Review. 2022;101583.
9. Theorell-Haglow, J., Lemming, EW., Michaelsson, K., et al. Sleep duration is associated with healthy diet scores and meal patterns: results from the population-based EpiHealth study. J Clin Sleep Med. 2020;16(1):9–18.
10. Benjamins, JS., Hooge, ITC., Benedict, C., et al. The influence of acute partial sleep deprivation on liking, choosing and consuming high- and low-energy foods. Food Quality and Preference. 2021;88:104074.
11. Naidoo, U. Eat to beat stress. Am J Lifestyle Med. 2020;15(1):39–42.
12. Hunt, R., Quigley, E., Abbas, Z., et al. Coping With Common Gastrointestinal Symptoms in the Community: A Global Perspective on Heartburn, Constipation, Bloating, and Abdominal Pain/Discomfort. JCG.2014;48(7):567–578.
13. Alnawwar, MA., Alraddadi, MI., Algethmi, RA., et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023;15(8):e43595.
14. Xie, Y., Liu, S., Chen, XJ., et al. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021;12:664499.
15. Takacs, J. and Torok, L. The relationship between daily physical activity, subjective sleep quality, and mood in sedentary Hungarian adults: A longitudinal within-subjects study. Developments in Health Sciences. 2019;2(3):79–85.
16. Khazaie, H., Norouzi, E., Rezaie, L., et al. Effect of physical activity on sleep quality in patients with major depression disorder: A systematic review and meta-analysis of randomized controlled trials. Curr Psychol. 2023;42:28846–56.
17. Huiberts, LM., Opperhuizen, AL., and Schlangen, LJM. Pre-bedtime activities and light-emitting screen use in university students and their relationships with self-reported sleep duration and quality. Lighting Research and Technology. 2022;54(6):595–608.
18. Christensen, MA., Bettencourt, L., Kaye, L., et al. Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep. PLOS ONE. 2016;11(11):e0165331.
19. Rusch, HL., Rosario, M., Levison, LM., et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019;1445(1):5–16.
20. Salehi, B., Venditti, A., Sharifi-Rad, M., et al. The Therapeutic Potential of Apigenin. Int J Mol Sci. 2019;20(6):1305.
21. Chaves, PFP., Hocayen, PAS., Dallazen, JL., et al. Chamomile tea: Source of a glucuronoxylan with antinociceptive, sedative and anxiolytic-like effects. International Journal of Biological Macromolecules. 2020;164:1675–82.
22. Srivastava, JK., Shankar, E., and Gupta, S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895–901.
23. Ghavami, T., Kazeminia, M., and Rajati, F. The effect of lavender on stress in individuals: A systematic review and meta-analysis. Complementary Therapies in Medicine. 2022;68:102832.
24. NIH National Heart, Lung, and Blood Institute. Your Sleep/Wake Cycle. 2022. Available from: https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle#:~:text=Many%20factors%20play%20a%20role,body%20and%20how%20they%20work.
25. Reddy, S., Reddy, V., and Sharma, S. Physiology, Circadian Rhythm. StatPearls [Internet]. 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/.