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Sleep is a fragile thing. Even small things can send us out of sync. Even if we think we are getting ‘some sleep’ our body might be telling us differently because it hasn’t gone through the full sleep cycles needed for restorative sleep.

sleepCommunity pharmacist, Sultan Dajani at shares his tips for getting a good night’s slumber.

Sleep cycles what are they? Cycles can generally be split into non-REM and REM phases (Rapid Eye Movement). Each sleep cycle generally lasts around 90 minutes and if our sleep is interrupted, we go back to stage one and start going through the phases again.


  • Stage one: we fall into a light sleep and our eye movements are slowed down
  • Stage two: still in a light stage, the brain waves start to slow
  • Stages three and four: the brain produces delta waves and this is when you will start to experience a deeper and restorative sleep. This is when the body starts to repair itself

The REM sleep is the most active stage. Our eyes quickly move, our brain is active and it’s in this stage that we dream.  If you are having a few problems sleeping here are my tips that may help with those slumber woes.sleep

  1. Routine: Try to keep to your normal sleep times. This will help your body know what it should be doing and will help you be ready for bed at the end of day.
  2. Exercise: If you can, get some daily exercise in. It will help release endorphins, the happy hormones, which makes us feel better and more equipped to handle thing, which will give us a calmer mind when it comes to sleep. Exercise also expends energy, which will help us when it comes to bedtime as well.
  3. Note things down: One thing that can keep us awake at night is the thoughts that go through our heads. And sometimes it can be trying to remember them that actually keeps us from switching off properly. Keep a notepad handy and jot down any thoughts that come into your head as you get ready for bed.
  4. Self care: There is a natural way that you can help your slumber and ease angst. CBD oil has been shown to potentially reduce conditioned fear[1] and anxiety[2],[3],[4],[5] and the World Health Organization has recognised that CBD may possibly help with anxiety and sleep troubles.[6],[7],[8],[9] More research is needed.
  5. Talk: Talking helps us to release pent-up thoughts or share problems or worries. Usually when problems are shared, it makes us feel instantly better. Avoid the draw of retreating into yourself.

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