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Trouble sleeping? Avoid night-time disturbances

Poor-quality sleep can be bad for your physical and psychological health, and can even affect your appearance. If you're struggling to get a good night's sleep, the expert advice and high-quality supplements on this page can help.

Dr Hilary Jones portrait

"Short-duration or interrupted sleep impacts our psychological and physical wellbeing. We're more likely to become irritable, depressed, anxious, stressed and even paranoid. We're more liable to abuse alcohol or other recreational substances, and suffer from accidents and injuries whether driving, at work, or at home. Poor sleep impinges on our visible appearance and is associated with increased blood pressure, heart disease, obesity and diabetes."

Dr Hilary Jones, GP and Medical Advisor to Healthspan

Sleep advice and supplements

Night-time wake-ups (nocturia)

Nocturia is a medical condition that involves waking up frequently in the night with a need to go to the toilet. This disrupts sleep and affects quality of life. The pumpkin seed and soy extract in Bladder Support supplements can help, as can changes to your night-time routine, exercises, and help from your doctor.

Nocturia support

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The Bladder Support with Go-Less supplement contains pumpkin seed and soy germ extract, which together have traditionally been used to improve bladder control and lessen the chance of having to wake up to go to the toilet – a condition known as nocturia. This effectiveness has been backed up with the results of several research studies.

Nocturia advice

Woman sleeping peacefully

Restless legs and cramps

This sensation of unpleasant, crawling or creeping in the feet, calves and thighs can be associated with involuntary jerking of the limbs and is very disruptive to sleep. Restless leg syndrome is thought to be caused by the way the body handles a chemical called dopamine, which controls muscle movement. Self-help remedies include a regular bedtime routine, avoiding alcohol and caffeine, quitting smoking, and exercising during the day. Magnesium supplements can be helpful, too.

Leg cramps support

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Magnesium deficiency is fairly common, despite its importance in the promotion of the release of the sleep hormones serotonin and melatonin. Making sure there's enough magnesium in your diet or using supplements can help to calm the mind and diminish stress, as well as reduce the likelihood of restless legs and night-time muscle cramps.

Leg cramps advice

Relaxation and calm

It can be hard to get to sleep if you have a lot on your mind, and without a good sleeping routine our psychological and physical function can deteriorate significantly – a vicious circle. Saffron, valerian and sleep hygiene tips from author of The Art of Sleeping Rob Hobson can help.

Relaxation support

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Saffron is often nicknamed "the sunshine spice", and may contribute to the treatment of anxiety and mild-to-moderate depression, as well as acting as an antioxidant and anti-inflammatory to protect brain and other cells from the harmful effect of circulating free radicals.

Relaxation advice

Shop Healthspan's whole sleep supplements range.