I’ve always been a light sleeper and the moment there’s anxiety or stress in my life, sleep generally goes out of the window. Also, as I’ve edged into my 40s, the hormonal fluctuations which women of a similar age are generally familiar with, mean the chances of a full night’s sleep are further diminished. Even the moon has a role to play in the quality of sleep we can expect! I had no idea how linked to the lunar cycle we humans are, until I had my second born. Apparently maternity wards fill up on full moons as the pressure drop induces labour. Similarly nursing homes have busy nights as residents enjoy nigh time escapades. Who knew? Certainly not me!

In light of these challenges, I’ve often wondered how to get anywhere close to the recommended adult quota of seven to nine hours of sleep a night. This has also taken on a new importance given sleep’s link to brain health and emotional balance. Rest eases stress and depression and improves brain function and memory. So it’s actually pretty vital to our all round wellbeing. That sleep depraved haze that follows an interrupted night, can make life feel like wading through mud.  The days are endless!

Melatonin Gummies

It wasn’t however, until a family trip to the US that I discovered a solution to this. I think I’m pretty late to the party, but it became apparent that you don’t need to wrestle your way through these long sleepless nights. The shelves in Walmart and Wallgreens are laden with sleep gummies. The secret ingredient is melatonin, the sleep hormone. I have to admit I was pretty sceptical and also a little reticent to try these. But at the height of my insomnia, I was willing to give these gummies a go!

These little jellies usher you down a gentle, relaxing route to sleep. They basically take the edge off an overactive mind. I don’t take them every night, nor do the manufacturers recommend this. I also find that one gummy (half the recommended dose) is actually sufficient. I’ve found the B certified Olly Sleep Blackberry Zen gummies to be the best and have absolutely no hangover effect. As well as melatonin, they contain L-Theanine, an amino acid that encourages calmness, and botanical extracts including chamomile, passionflower and lemon balm, which are well known for their relaxing effects. They also happen to taste delicious. Blackberry with a hint of mint!

One gummy before bed will have your eyelids heavy and your pillow calling within half an hour of taking it, even on the most amped of nights. They simply help you to fall asleep. Unlike a sleeping tablet, they don’t keep you asleep. So, if I wake up, I might take the second gummy if I find myself unable to get back to sleep. Thanks to these, I’ve missed out on months of those endless, difficult days sleep deprivation assures you.

Back to the books

Melatonin gummies while undeniably effective, aren’t, my first port of call for a good night’s sleep. My newly revived love of reading is. This is hardly a cutting-edge revelation, I know, but it’s something I totally lost sight of for years.

I’m no purist. I love my phone and use it as an alarm clock, so it’s always around, and its addictive qualities meant it would always take up any free time I had just before bed. Not a fantastic habit, but one I didn’t want to believe could affect how quickly I fell asleep or the quality of the sleep I got. However, now that life has settled down a little as my children have gotten older, I’ve re-engaged with reading as path to better sleep. In a similar fashion to the melatonin gummy, I finding reading, even just a few pages, opens up a calming route to lights out.

As I began to question why and how this was having such an effect, the Sleep Foundation provided the answers. [1] They confirm that the benefits of reading before bed include sleeping better, for longer, and waking up less frequently than those who don’t. There are two aspects to it; mental and physical. Incorporating reading into your routine, has the mental effect of signalling to your brain that it’s time to sleep, while physically, your heart rate slows, your muscles release tension and you begin relax. It also serves as a distraction from stressful circumstances and calms your mind. This is in contrast to the light from electrical devices which can have a negative impact on our sleep. So, in addition to your phone, e-readers are best avoided as these emit blue light, which actually inhibits the production of melatonin. The opposite effect to what you want!

So, if like me you have lost sight of the power of a paperback, I hope this might encourage you to give this simple pleasure another shot. I’m glad I did. I’ve even learned a thing or two along the way. A flight of fantasy or a lesson in something new, whatever takes your pick, you’ll be laying the foundations for some decent zzzs, which can make all the difference to your tomorrow.

[1] The Sleep Foundation, ‘Reading before bed’, Lucy Bryan and Dr Dustin Cotliar, January 5^th 2024