Several factors can lead to poor sleep including menopausal night sweats, body pain, shift work, anxiety, jet lag or excessive caffeine. Many people feel too wired in the evening to fall asleep due to stress-related elevated cortisol levels creating a state of hyperarousal. This may result in a vicious cycle where stress impairs sleep quality, and poor sleep reduces resilience to mental, emotional, and physical stressors.

Establishing a regular sleep schedule is vital for improving the quality of your sleep. Here are some ways to improve your sleeping habits:

• Go to bed and wake up at the same time every day, including weekends.
• Develop a relaxing bedtime routine to signal to your body that it's time to sleep. This can include activities like reading or taking a warm bath.
• Utilise relaxation techniques or mindfulness tools to help manage stress, especially before bedtime, this might include a mindfulness body scan.
• Limit your screen time before bed, as the blue light emitted from screens can suppress melatonin production.
• Reduce stimulants such as caffeine (found in coffee, tea and chocolate) after midday. Some individuals are more sensitive to caffeine, which can take up to seven hours for 50% to leave the body.
• Avoid consuming heavy meals close to bedtime. But don’t skip your evening meal altogether as eating too little may cause you to wake up at night due to low blood sugar.
• To help your body synthesise melatonin, spend at least 15-20 minutes outdoors early in the day to expose yourself to natural daylight.
• Regular exercise can improve sleep quality but avoid vigorous exercise within a few hours of bedtime. Stretching and gentle yoga may be more suitable after dark.

Nature’s Answer Liquid Herbal Extracts are super-concentrated (stronger than regular tinctures) and alcohol-free. Being in a liquid format they are fast and effectively absorbed, so ideal when taken before bedtime.

• Grown organically or wild-harvested, with the wellbeing of nature and the planet always kept in mind, Nature’s Answer herbal extracts are produced using a Cold Bio-Chelated® proprietary extraction process, which allows the plant to retain its natural active components.
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