These are the small, realistic changes that have the biggest impact.
Ever noticed how kids fall asleep like clockwork when they have a solid routine? Adults aren’t so different.
When your sleep and wake times are all over the place, your internal body clock loses track of when it’s supposed to switch off. That’s when you end up staring at the ceiling at 3am.
What helps:
2. Light Can Make or Break Your Sleep Hormones
Melatonin, the hormone that helps you feel sleepy, is extremely sensitive to light — especially the blue kind that comes from phones, TVs and overhead lighting.
Instead of forcing sleep while scrolling Instagram, give your brain a chance to switch gears naturally.
Best practices:
3. Clear Your Head, Don’t Just Power Through
If your thoughts are racing the second your head hits the pillow, ignoring them won’t help. Your brain needs a way to process the day before it can relax into sleep.
Try one of these:
These are small rituals that train your body to wind down on cue.
4. Make Your Bedroom Work for You, Not Against You
Your sleep environment doesn’t have to look like a spa — but it should feel calm, cool, and free of interruptions.
Many people don’t realise their sleep is being disrupted by subtle things like a ticking clock, a too-warm room, or faint light through the curtains.
Set your space up for success:
5. What You Drink Affects How You Sleep
Caffeine
We often forget caffeine is a stimulant — and it doesn’t just live in coffee. It can stick around in your system long after that 3pm pick-me-up.
Tips:
Alcohol:
Alcohol might knock you out fast, but it doesn’t keep you asleep. It fragments your sleep cycle, suppresses REM, and often leads to 3am wakeups.
Try this:
6. Sometimes It’s Not Just “One Bad Night”
If you’ve been struggling to sleep well for more than a few weeks, it might be time to look deeper. Chronic sleep difficulties could point to insomnia, and you’re not alone — it affects roughly 1 in 3 adults.
You don’t have to tough it out.
Start Small. Stay Consistent.
Sleep hygiene isn’t a quick fix — it’s a gentle recalibration. The goal isn’t perfection, it’s progress.
Start with one or two of the changes above. Stick with them for a week. Then build from there.
Need Help Getting Started?
At Deep Sleeps, we design tools to support great sleep — no nonsense, no gimmicks. Just thoughtful solutions that fit into your life.
Good news? You don’t need a therapist to get started. You can begin today — right here, right now.
Write down:
What time you went to bed and got up
How long you think it took to fall asleep
How many times you woke up
How rested you felt in the morning
This helps you spot patterns and track progress.
Choose a time you can stick to every single day.
Even if you had a rough night, get up at the same time.
This strengthens your body clock, making it easier to fall asleep over time.
Example: Wake up at 7:00am daily, no matter how well you slept.
If you’re spending 9 hours in bed but only sleeping 5, your brain starts associating your bed with being awake.
Try this:
Only allow yourself to be in bed for the average number of hours you’re actually sleeping (from your diary)
Go to bed later if needed
Slowly increase time in bed as your sleep improves
This builds sleep pressure — which helps you fall asleep faster and sleep deeper.
If you’re awake for more than 20 minutes:
Get out of bed
Do something calm (read, stretch, listen to a relaxing audio)
Return only when sleepy
No phones. No bright lights. No stress.
Your bed should only be for sleep and intimacy — nothing else.
Your brain may be running unhelpful scripts like:
“I’ll never sleep”
“I’m broken”
“I won’t function tomorrow”
Instead, try:
“My body knows how to sleep — I just need to stay calm.”
“Even rest is helpful. I’ve coped before, I’ll cope again.”
Write down your anxious sleep thoughts. Gently reframe them with something more rational and kind.
Make your room a sleep sanctuary:
Keep it cool (16–18°C)
Block out noise with Soft Silicone Earplugs
Eliminate light with a Blackout Sleep Mask
Avoid caffeine after 2pm
No screens 60 minutes before bed
Small changes here can make a big difference.
CBT-i isn’t about perfection.
It’s about consistency and rebuilding trust in your body’s natural rhythms.
Most people begin seeing results in 2–4 weeks. Some sooner. Some longer.
You’re not doing it wrong if it takes time — that’s part of the process.
Try a 5-minute body scan meditation before bed
Use a CBT-i app like Sleepio or NHS Sleep Self-Help
Read “Say Goodnight to Insomnia” by Dr Gregg Jacobs
Take Magnesium Glycinate if you’re feeling wired and restless
CBT for sleep isn’t magic — but it feels like it once it starts working.
It helps your brain unlearn unhelpful habits and builds a healthier, calmer relationship with sleep.
If you’ve struggled for months (or even years), CBT-i might be the most empowering thing you ever do.
]]>You’ve had a long day. You’ve eaten early, shut off your screens, and you’re in bed by 9pm — doing everything right. But hours later, you’re still wide awake, wondering: Why can’t I fall asleep?
I’ve been there. Like many people, I’ve always found sleep a bit elusive. Some nights I drift off easily. Other nights, I’m tossing and turning until 3am, staring at the ceiling or doomscrolling. I didn’t want to take sleeping pills — but I also didn’t want to wake up every day feeling drained and foggy.
That’s when I came across magnesium glycinate for sleep. People online were raving about it. Some said it helped with falling asleep faster. Others swore it reduced their anxiety. A few even mentioned vivid dreams.
Naturally, I had questions:
So I tried it. Here’s what happened — and what I wish I’d known earlier.
Magnesium glycinate is a compound made from magnesium (a mineral involved in hundreds of body functions) and glycine, a calming amino acid. It’s one of the most bioavailable and gentle forms of magnesium — meaning your body can absorb it well without digestive issues.
Compared to other types, magnesium glycinate is best known for promoting better sleep, reducing anxiety, and supporting nervous system function. Unlike magnesium citrate (which is often used as a laxative), glycinate doesn’t tend to upset your stomach or send you running to the bathroom.
In short: it’s a supplement designed to help your mind and body relax — especially at night.
If you’ve searched for magnesium supplements before, you’ve probably seen different types like magnesium glycinate, magnesium citrate, and magnesium oxide — and it can be confusing.
So, which one’s best for sleep?
Some people do find magnesium citrate helps with sleep, possibly because magnesium in any form can calm the nervous system. But if you want something that targets relaxation, anxiety relief, and deeper sleep, glycinate tends to be the better choice — especially for night-time use.
I started with a 200mg capsule about one hour before bed — the most common recommendation. I wasn’t expecting a miracle. I just wanted to feel a little more settled at night.
There are loads of options on the market, but I picked one that had great reviews, no unnecessary fillers, and was easy on the stomach.
It’s affordable, effective, and didn’t leave me feeling weird or heavy the next day — just rested.Yes — but not in a drugged, "knock-you-out" kind of way. Magnesium glycinate makes you sleepy by calming the nervous system, supporting melatonin production, and reducing stress hormones like cortisol. It doesn’t override your system — it supports it.
Some people do report feeling a bit drowsy, especially when they first start. Others say it makes them relaxed but still alert. Personally, it gave me that "ready for bed" feeling without dragging me down.
Can Magnesium Glycinate Keep You Awake?
Surprisingly, yes — for some people. While most experience better sleep, a small number say magnesium glycinate causes insomnia or actually makes them feel more alert at night.
Why? It could be down to:
If you find magnesium glycinate keeping you awake, try lowering the dose, shifting it earlier in the evening, or switching to every other night until your body adjusts.
For sleep, it’s best to take magnesium glycinate at night, about 1 hour before bed. That gives it time to absorb and start relaxing your system.
Some people do take it in the morning for anxiety, but if you’re aiming for better sleep, evening use is ideal.
Quick tip: Don’t combine it with alcohol, caffeine, or heavy sugar intake — these can override the calming effect and disrupt your sleep either way.
Is magnesium glycinate good for sleep and anxiety?
Yes — glycine has a calming effect on the brain, and magnesium helps regulate stress and promote a balanced mood.
Can magnesium glycinate make you tired the next day?
Only if you take too much. Most people wake up feeling refreshed, not sluggish.
Why does magnesium glycinate help you sleep?
It supports GABA production (your brain’s natural calming neurotransmitter), helps regulate melatonin, and relaxes muscles.
Will magnesium glycinate make me drowsy?
A little, yes — but in a natural way. It won’t knock you out like medication.
Can it cause vivid dreams?
Yes. Many people report deeper REM sleep and more dream recall after taking it.
Here’s a simple breakdown:
You might be wondering: Why not just take melatonin?
In the UK, melatonin is a prescription-only medicine, unlike in the US. That’s because it’s a hormone and needs to be used carefully. It can help some people, but it’s not ideal for long-term or casual use — and it can leave you feeling groggy.
Magnesium glycinate, on the other hand, supports your body’s own melatonin production without overriding your natural sleep cycle.
The effectiveness of any natural sleep aid — including magnesium glycinate — can be significantly reduced by certain lifestyle habits, particularly in the hours before bed. Stimulants like caffeine, alcohol, and refined sugar can interfere with your body’s ability to relax and transition into restful sleep.
To get the most from your supplement, try to avoid these substances for at least 6 to 8 hours before bedtime. Doing so will give magnesium glycinate the best chance to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
If you’ve tried herbal teas, meditation apps, and counting sheep — and you’re still struggling with sleep — magnesium glycinate might be worth trying. It’s gentle, effective for many people, and doesn’t create dependency like stronger sleep aids.
For me, it made a real difference. No more restless nights. No more dragging myself through the next day. Just deeper, calmer sleep — and a bit more peace of mind.
Wishing you deep, peaceful sleeps — naturally.
The Deep Sleeps Team
]]>
Tired of counting sheep while your partner snores away? It's time to reclaim your sleep and experience peaceful nights with the best ear plugs to block snoring. Say goodbye to the symphony of snores and hello to uninterrupted slumber.
Whether you're sharing a bed with a chronic snorer or surrounded by noisy neighbors, finding the right ear plugs can make all the difference between a restless night and a rejuvenating sleep. But with so many options available, how do you know which ear plugs are best suited for you?
In this article, we'll explore the top-rated ear plugs designed specifically to block snoring. From soft and comfortable foam plugs to advanced noise-canceling technologies, we've researched and tested various products to ensure we recommend only the best.
Our list features ear plugs with a range of sizes, materials, and designs to cater to different preferences. We'll discuss their features, pros, and cons, helping you make an informed decision on which ear plugs will be your secret weapon for a blissful sleep.
Take control of your sleep environment and bid farewell to restless nights. Say hello to a new chapter of deep, restorative sleep with the best ear plugs to block snoring.
Snoring is not just a nuisance; it can severely impact your sleep quality and overall well-being. The sound of snoring can disrupt your sleep, leaving you feeling tired and irritable throughout the day. Additionally, if you're sharing a bed with a snorer, it can strain your relationship and lead to further sleep disturbances.
When you sleep, your body goes through different stages of sleep, including deep sleep and REM sleep. These stages are crucial for restorative sleep and maintaining optimal health. However, snoring can disrupt these stages, preventing you from reaching the deep, restorative sleep you need. This can result in daytime drowsiness, decreased cognitive function, and even health issues in the long run.
Ear plugs are a simple yet effective solution to block out snoring noise and create a peaceful sleep environment. By reducing the level of noise reaching your ears, ear plugs can help you sleep soundly, undisturbed by the symphony of snores.
Ear plugs work by creating a physical barrier between your ears and the external environment. They effectively block out sound waves, allowing you to enjoy a quieter and more peaceful sleep. When it comes to blocking snoring noise, not all ear plugs are created equal. That's why it's important to choose ear plugs specifically designed for this purpose.
When it comes to choosing ear plugs for snoring, there are several different types available on the market. Each type has its own unique features, pros, and cons. Let's take a closer look at the most popular types of ear plugs for snoring:
Foam ear plugs are a popular choice for blocking snoring noise due to their affordability and effectiveness. Made from soft, pliable foam, these ear plugs mold to the shape of your ear canal, providing a comfortable and secure fit.
One of the advantages of foam ear plugs is their ability to reduce high-frequency noise, such as snoring, without completely blocking out all sounds. This allows you to still hear important sounds, such as alarms or emergency notifications, while blocking out the disruptive snoring noise.
However, foam ear plugs may not be suitable for everyone. Some users find them uncomfortable to wear for extended periods, and they may cause irritation or pressure in the ear canal. Additionally, foam ear plugs need to be replaced regularly as they lose their effectiveness over time.
Silicone ear plugs are another popular choice for blocking snoring noise. These ear plugs are made from a soft and mouldable silicone material, which makes them comfortable to wear for extended periods. Silicone ear plugs are also reusable, making them a more environmentally-friendly option.
One of the advantages of silicone ear plugs is their that they are worn over the ear canal, not inserted inside, which may be preferable for users with sensitive ears. Silicone ear plugs also provide a snug fit, effectively blocking out snoring noise.
However, some users find silicone ear plugs to be less effective at blocking out noise compared to some foam ear plugs. They may not provide as much noise reduction, especially for loud snorers, normally blocking up to 27dB compared to the higher limit of 38dB for some foam earplugs. Additionally, silicone ear plugs can be more expensive than foam ear plugs, especially if you opt for higher-end brands. At the end of the day its it's down to personal preference what suits you best and you will likely need to try a few styles of ear plug out before finding you perfect match.
Wax ear plugs are a unique option for blocking snoring noise. These ear plugs are made from a soft, moldable wax material that conforms to the shape of your ear canal. They provide a custom fit, ensuring maximum comfort and noise reduction.
One of the advantages of wax ear plugs is their ability to effectively block out snoring noise. The wax material creates a tight seal, preventing sound waves from entering your ear canal. Wax ear plugs are also reusable, making them a cost-effective choice in the long run.
However, wax ear plugs may not be suitable for everyone. Some users find them sticky or uncomfortable to wear, and they may cause a feeling of fullness in the ears. Additionally, wax ear plugs require regular cleaning and maintenance to ensure hygiene and optimal performance.
For those seeking the ultimate in comfort and noise reduction, custom-fit ear plugs are the way to go. These ear plugs are professionally molded to the unique shape of your ear, providing a perfect fit and optimal noise blocking.
One of the advantages of custom-fit ear plugs is their unparalleled comfort. Since they are molded specifically for your ears, they fit like a glove and can be worn for extended periods without discomfort. Custom-fit ear plugs also provide superior noise reduction, effectively blocking out snoring noise.
However, custom-fit ear plugs can be more expensive compared to other types of ear plugs. They require a visit to an audiologist or hearing healthcare professional for the molding process, which adds to the overall cost. Additionally, custom-fit ear plugs may not be readily available in all areas, limiting accessibility for some individuals.
When selecting ear plugs to block snoring, there are several factors to consider to ensure you choose the best option for your needs. Here are some key factors to keep in mind:
1. Noise Reduction Rating (NRR): The NRR indicates the effectiveness of ear plugs in blocking out noise. Look for ear plugs with a high NRR to ensure maximum noise reduction.
2. Comfort: Since you'll be wearing ear plugs for several hours at a time, it's important to choose ones that are comfortable to wear. Consider the material, size, and shape of the ear plugs to ensure a comfortable fit.
3. Durability: If you plan on using ear plugs regularly, opt for ones that are durable and long-lasting. Reusable ear plugs made from high-quality materials tend to offer better durability.
4. Ease of Use: Some ear plugs require special instructions or techniques for proper insertion. Consider how easy it is to insert and remove the ear plugs, especially if you'll be using them nightly.
5. Hygiene: Regular cleaning and maintenance are essential to ensure the longevity and effectiveness of ear plugs. Choose ear plugs that are easy to clean and hygienic to use.
By considering these factors, you'll be able to select ear plugs that meet your specific needs and preferences.
Don't let snoring rob you of a good night's sleep any longer. With the wide range of ear plugs available, you can take control of your sleep environment and enjoy nights of uninterrupted slumber.
Whether you opt for foam ear plugs, silicone ear plugs, wax ear plugs, or custom-fit ear plugs, finding the right ear plugs for your needs is crucial. Consider factors such as comfort, noise reduction, and durability to ensure you choose ear plugs that will effectively block snoring noise and help you achieve a peaceful night's sleep.
Silence the symphony of snores and embrace a new chapter of deep, restorative sleep with the best ear plugs to block snoring. Say goodbye to restless nights and hello to rejuvenating sleep.
Keep your bedroom cool (16–18 °C), dark, and quiet.
Use blackout blinds or a soft sleep mask.
Block noise with earplugs - especially helpful for light sleepers or city dwellers.
Go to bed and wake up at the same time daily—even on weekends.
Avoid caffeine, alcohol, and heavy meals at night.
Try a wind-down routine: switch off screens at least 60 minutes before bed, dim the lights, and unwind with light reading or a warm bath.
This simple mental trick distracts your brain from spiralling thoughts. Mentally list unrelated, neutral objects (like “banana, umbrella, postcard…”) to occupy your working memory. It’s a proven way to interrupt overthinking and promote sleep.
Originally used by soldiers to sleep in tough conditions, this method involves relaxing your face, arms, shoulders, legs, and breathing slowly. Then picture something calming, like lying in a canoe under a starlit sky. With practice, it can help you fall asleep in under two minutes.
Mindful breathing and body scans help activate the parasympathetic nervous system, which lowers heart rate and reduces stress. Many people find that even a few minutes of focused breathing can shift them into sleep mode.
If you’re still wide awake after 20–30 minutes, leave your bed and do something low-stimulation—like light stretching or reading in soft lighting. Return to bed when your eyes feel heavy. This breaks the association between bed and wakefulness.
Writing down your thoughts, worries, or next-day tasks before bed can help calm mental clutter. Keep it brief, reflective, and pressure-free—just a simple way to clear your mind.
Try calming audio: white noise, pink noise, sleep stories or soft instrumental music. Pair with earplugs or noise-masking devices to reduce external disruptions.
These tips are grounded in well-researched behavioural techniques, supported by NHS advice, sleep specialists, and real-world users. They also align with current UK search terms like how to fall asleep fast, best way to get to sleep, and sleep hygiene routine—helping more people like you find practical solutions that genuinely work.
| Step | What to Do |
|---|---|
| 1 | Set a regular bedtime and stick to it |
| 2 | Make your room cool, quiet, and dark |
| 3 | Unplug 60 minutes before bed |
| 4 | Practise mindful breathing or a body scan |
| 5 | Use the cognitive shuffle or military method |
| 6 | Get up briefly if you can’t sleep |
| 7 | Keep a short, reflective sleep journal |
At Deep Sleeps, we believe good sleep is a foundation for feeling your best. Our sleep products are designed with care to help people get the rest they deserve—no stress, no fluff, just things that actually work.
]]>Ready to build a bedtime routine that finally helps you drift off? Explore our best-selling sleep aids
Sleeping pills can help short-term but come with risks like dependency, next-day drowsiness, and side effects.
They’re not a long-term solution and may disrupt your body’s natural sleep rhythm.
Natural sleep aids like magnesium glycinate, melatonin, and valerian support better sleep without the side effects.
Magnesium glycinate is better for sleep than magnesium citrate — it’s calming, gentle, and supports relaxation.
Good sleep hygiene and natural remedies often work better long-term than relying on medication.
Always speak to your doctor before starting any new supplement, especially if you’re taking other medications.
If you’ve ever found yourself lying in bed, wide awake while the rest of the world seems fast asleep, you’re not alone. Many people wonder whether taking a sleeping pill is a safe shortcut to rest — and if there are more natural, gentle ways to drift off without relying on medication.
In this article, we’ll guide you through how sleeping tablets work, what the risks are, and which natural sleep aids might help you get the deep, restorative sleep your body actually craves.
Sleep is something our bodies are designed to do naturally. It’s essential for everything from brain function and memory to mood, energy and even our immune system. But modern life — with all its stress, screens, and irregular routines — can make it harder than ever to fall asleep and stay asleep.
It’s no wonder so many people struggle with insomnia or broken sleep. And when a good night’s rest feels out of reach, the idea of a quick fix in a pill can be tempting.
But before you reach for that tablet, it’s worth understanding what sleeping pills really do — and whether they’re right for you.
There are two main types of sleep aids:
Over-the-counter remedies (like antihistamines)
Prescription medications (such as zolpidem, zopiclone, and others)
Prescription sleep medications work by altering brain activity to promote drowsiness or help you stay asleep. Some calm the nervous system, while others mimic natural sleep hormones like melatonin. They’re typically prescribed for short-term use, and fall into a few main types:
Prescription sleep medications are usually meant to be a short-term fix, not a long-term solution. Here are the main categories:
Examples: Temazepam, Diazepam (Valium), Lorazepam (Ativan)
Originally used to treat anxiety, these medications also induce sleep. They can be effective, but there’s a higher risk of dependence, grogginess, and memory problems — especially with long-term use.
Examples: Zolpidem (Stilnoct), Zopiclone (Zimovane)
These are designed specifically to help you sleep and are often prescribed in the UK for short-term insomnia. They tend to have fewer next-day side effects than older sedatives, but they can still lead to dependence if used too regularly.
In some cases, doctors may prescribe:
Amitriptyline or Doxepin – low-dose antidepressants that help with sleep
Melatonin (Circadin) – a prescription version of the sleep hormone, often given to adults over 55
These are usually considered when insomnia is tied to mood, chronic pain, or disrupted sleep cycles.
Sleeping pills can be effective — but they’re not without risk. Doctors typically recommend them only for short-term use (usually no longer than 2–3 weeks).
Even when used properly, they can cause side effects like:
Dry mouth or bitter taste
Drowsiness the next day
Dizziness or nausea
Vivid dreams or nightmares
Brain fog, memory issues, and trouble focusing
Emotional changes (including anxiety or low mood)
More serious side effects can include:
Parasomnia – like sleepwalking or sleep driving
Mood disturbances – irritability, aggression, depression
Dependency – physical or psychological reliance
Interactions with other medications – which can increase side effects
And while rare, hallucinations, allergic reactions, and confusion have been reported — particularly when pills are misused or mixed with alcohol or other substances.
One of the biggest concerns with sleeping pills is tolerance and dependence. Over time, your body can adapt — meaning you may need higher doses to get the same effect. This creates a cycle where you feel like you can’t sleep without them.
This is why many doctors now recommend natural strategies first — especially if your sleep struggles are mild to moderate.
Yes — and many people find them just as helpful, especially when paired with good sleep habits. These natural sleep aids support your body’s own ability to relax and rest, without interfering with brain chemistry or causing next-day drowsiness.
Let’s take a look at a few of the most popular options.
Magnesium glycinate is bound to the amino acid glycine, which has calming properties that support sleep and relaxation. It’s well-absorbed, gentle on the stomach, and widely considered the best form of magnesium for improving sleep quality. Unlike magnesium citrate — which is more commonly used to relieve constipation — glycinate won’t cause digestive upset and is far better suited to promoting a calm, restful state before bed.
Melatonin is the natural hormone your brain releases when it gets dark — it signals to your body that it’s time to wind down and prepare for sleep. Supplementing with melatonin can be helpful for things like jet lag, shift work, or resetting your internal clock.
Unfortunately for those in the UK, melatonin supplements aren’t available over the counter. The MHRA (Medicines and Healthcare products Regulatory Agency) classifies it as a medicine rather than a supplement, so it’s only available on prescription for specific sleep disorders — typically in older adults.
The good news? You can still boost your body’s own melatonin production naturally by:
Avoiding screens and bright light 1–2 hours before bed
Going to bed and waking up at the same time each day
Sleeping in a dark, cool room
Getting natural sunlight in the morning
These simple habits can help your natural melatonin levels stay balanced and improve your sleep quality without needing supplements.
This amino acid helps raise serotonin, which the body can convert into melatonin — making it helpful for people whose sleep is affected by mood or stress.
Ashwagandha is a traditional adaptogenic herb used in Ayurvedic medicine, known for helping the body manage stress and balance cortisol levels — the hormone that can keep your mind wired at night. Studies suggest it may improve both sleep quality and duration, especially in people who struggle with stress-related insomnia. It’s most effective when taken consistently over time and is generally well-tolerated.
If you’re looking for a gentle, convenient way to try it, our Deep Sleeps Ashwagandha Gummies are a great option — naturally flavoured and designed to support calm evenings and deeper rest.
Glycine helps lower core body temperature and promote calmness, both of which signal the body it’s time to sleep. It also supports a healthy nervous system.
Used for centuries to ease anxiety and support deeper sleep, valerian may take a few nights to work — but can be helpful for long-term improvement in sleep patterns.
One of the gentlest natural remedies for sleep. Try a pillow spray or essential oil diffuser before bed to reduce tension and quiet the mind.
Best taken as a tea, passionflower is thought to calm racing thoughts and help you feel more rested in the morning.
If you’re dealing with short-term stress or travel-related sleep issues, a sleep aid may offer some relief. But for ongoing struggles, building healthy sleep habits and trying natural remedies first is often the safer and more sustainable approach.
Before trying any supplement — even natural ones — it’s always a good idea to talk to your doctor, especially if you’re on other medications or managing a health condition.
We’ve created a range of products designed to support great sleep naturally — including ultra-soft silicone earplugs, blackout sleep masks, and helpful guides. Explore the full Deep Sleeps collection here.
If you’re new to natural sleep support, you might also enjoy our guides on:
What part of sleep do you struggle with most? Leave us a comment below so we can create more content that truly helps. And if you found this article useful, please share it with a friend who could use a better night’s rest.
Sweet dreams,
The Deep Sleeps Team
]]>We spend around a third of our lives asleep — yet most of us were never taught how to sleep well. So when it stops working, it’s no wonder people panic.
If you’re lying awake at night thinking, “Why can’t I sleep?” or “What’s wrong with me?” — you’re not alone. Insomnia affects millions of people, and many are unknowingly making it worse by trying too hard to fix it.
This guide is here to help you understand what’s really going on, and how to gently reset your sleep — without fear, pressure, or 3am Google spirals.
Insomnia isn’t just a few restless nights. It’s when sleep problems become consistent — showing up as:
Trouble falling asleep
Waking up and not getting back to sleep
Feeling unrefreshed despite “enough” hours in bed
It can be short-term (triggered by stress, illness, or routine changes) or chronic (lasting over 3 months). But here's something most people don’t know:
“Insomnia isn't caused by a broken body — it's often caused by well-meaning habits that accidentally train your brain to stay awake.”
— Stephanie Romiszewski, Sleep Physiologist @ Sleepyhead clinic
You’ve probably been told to get 8 hours. To cut caffeine. To meditate. And maybe you’ve tried all that — and more — without results.
Here’s the real reason many people stay stuck: misinformation, fear, and routine overcompensation. Let’s unpack it:
When you’ve had a few bad nights, it’s natural to panic. But worrying about sleep only pushes it further away. Sleep can’t be forced — it happens when your brain feels safe and sleepy.
Going to bed early or lying in too long can backfire. If you're spending 9 hours in bed but only sleeping 5 or 6, you’re training your brain to associate bed with stress, not sleep.
Sleepiness is like hunger — it builds up over time. If you’re napping, lying in, or going to bed before you're tired, you’re not building enough pressure to fall (and stay) asleep.
Not everyone needs 8 hours. Your body doesn’t measure sleep in single nights — it works in patterns over weeks. Obsessing over one bad night? Totally normal. You’ll bounce back.
Let’s cut through the noise. These aren't trendy hacks — they’re research-backed, real-world methods that help your brain remember how to sleep.
Yes, even weekends. Your body clock sets itself by wake-up time, not bedtime. The more consistent your mornings, the more reliable your sleep becomes.
Ditch the clock. If you’re not sleepy, don’t force it. Stay up. Read. Listen to something light. Do something you enjoy. You’ll know when the wave of sleepiness hits — that’s your cue.
Waking at 3am and lying there frustrated only strengthens the insomnia loop. Get out of bed. Do something enjoyable and relaxing (not cleaning the bathroom). Go back to bed when sleepy again.
Movement, light exposure, structure, and social contact all help build strong sleep pressure.
Bad night? Don’t lie in. Don’t cancel your plans. Don’t go to bed early “just in case.” These only prolong the problem. Get up, live your life, and trust that the sleepiness will return naturally.
| Myth | Reality |
|---|---|
| You must get 8 hours every night | Everyone's needs vary. Think in patterns, not perfection |
| Going to bed early helps | Not if you’re not sleepy. You’ll just lie there awake, frustrated |
| Sleep tracking apps tell the truth | They can increase anxiety — your brain already knows how to sleep |
| If I wake in the night, I’ve failed | Night waking is normal. What matters is how you respond to it |
| Sleep hygiene fixes everything | A warm bath and no caffeine can help, but it’s mindset and routine that really change things |
Cognitive Behavioural Therapy for Insomnia (CBT‑I) isn’t about relaxation apps or journaling. It’s about retraining your brain and body to sleep well again.
It often involves:
Sleep education – busting myths and calming fear
Sleep restriction – shrinking your “sleep window” to rebuild drive
Routine rebuilding – finding a wake-up time and sticking to it
Changing your response to sleep loss – less panic, more confidence
It’s not a quick fix. But for many, it’s a lasting one.
If you take just one thing away, let it be this:
You don’t need to control sleep. You just need to create the right conditions — then get out of the way.
So tonight:
Don’t worry if you wake up
Don’t chase the “perfect” 8 hours
Don’t force yourself to relax
Just stay up until you’re properly sleepy, then go to bed
And if you wake in the night again? Get up. Do something small and nice. And when that next sleepy wave comes… ride it.
Insomnia isn't a character flaw, a disease, or a mystery. It’s a habit loop — and one that can be gently undone. Not with rigid rules or fear-based hacks, but with calm, consistent habits that restore trust in your body.
At Deep Sleeps, we believe sleep should feel simple, safe and natural. That’s why our products — from blackout masks to flexible earplugs — are all designed to support you, not stress you out.
Because sleep is not a performance. It’s a pattern.
And with time, you can reset yours.
]]>Under normal conditions, a person should be able to get sufficient REM sleep with regular sleeping hours and about eight hours of sleep every night.
Practice healthy sleeping habits and get plenty of REM sleep with these tips:
• Get about 8 hours of sleep every night: A full night’s rest gives our bodies plenty of time to cycle through all five sleep stages a healthy number of times.
• Keep a cool environment while you sleep: Our body temperature decreases as we sleep, which is part of the natural sleep cycle. Keeping your body cool allows for a deeper sleep and healthy REM cycles.
• Avoid screens for at least an hour before bed: This means all phones, computers, TVs, etc. Electronic screens produce blue light, which disrupts and delays melatonin production in the brain. Melatonin is a natural hormone that regulates our sleep-wake cycle (circadian rhythm), and is produced at peak levels at night before bedtime. If your brain isn’t producing enough melatonin before bed, it will have a negative impact on the quality of sleep and the REM cycle.
• Take a hot bath before bed: According to sleep scientist Matthew Walker, a simple and effective way to prepare your body for sleep is to take a warm bath before bed. Taking a hot bath before bed causes your body to perform a “thermal dump”, where the skin’s blood vessels dilate and cause the body’s inner heat to radiate outward. Not only does this help you fall asleep faster, it allows you to sleep deeper throughout the night.
• Get more vitamin D: Vitamin D is the yang to melatonin’s ying. While melatonin is produced in our bodies during the night, vitamin D is produced during the day, and its deficiency can lead to poor quality sleep, insomnia, and an impaired immune system. Natural vitamin D production is always best (getting healthy sunlight before 10am or after 2 pm), while supplements are best taken in the morning (you shouldn’t take vitamin D at night or before bed, as it can keep you awake).
• Eat healthy: Healthy food choices and eating habits ensure that our bodies receive all the necessary nutrients and minerals to promote strong sleep.
• Exercise a little every day: Physical health is important not just for our quality of life but also for our quality of sleep. Take a few minutes out of your day and exercise to stimulate your cardiovascular and central nervous systems for better REM sleep.
Check out our article on How to Get to Sleep to learn more about quick sleeping techniques and how to sleep better tonight.
For those of you that struggle to regularly get a good night's sleep, sleep deprivation can take over and impact your ability to effectively function in the everyday world. If not handled correctly, the effects of being sleep deprived can be both physically and mentally challenging. The good news, however, is that there are steps you can take to manage and overcome your sleep deprivation symptoms - and with that, have a more peaceful and healthy quality of life.
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Before we look at the ways in which you can overcome sleep deprivation, let’s first identify what it is.
In its simplest form; sleep deprivation means you’re sleeping for a less amount of time than your body and mind needs in order to recharge and feel healthy.
For those that usually sleep well, a bad night’s sleep is going to result in a foggy brain the next day and a great sleep later that evening. However, if you’re constantly suffering with insomnia or involuntary broken sleep, sleep deprivation brings with it a range of different symptoms.
Let’s take a look at them…
Prior to finding the solution, we must first identify the problem. Some of the symptoms won’t make for great reading but remember with the right approach you can become free of the struggles of being a sleep deprived person.
Common side effects:
In extreme cases, sleep deprivation can lead to impulsive behaviour, paranoia and depression. If you feel your health is at a greater risk, it’s advised that you seek support from your GP as soon as possible.
If you’re wondering how a lack of sleep can have such an impact on a person's well being, it’s important that you understand how important sleep is.
Sleep is just as equally vital to humans as food and water. Without it our body is unable to be at its peak condition. Like a domino effect, different elements within us that help us function, begin to weaken and shut down if we’re not getting the correct amount of sleep.
Thankfully, sleep deprivation symptoms won’t all arrive at the same time. There are different sleep deprivation stages, and if you acknowledge them early enough you can prevent them from progressing.
Early signs that you may be carrying the burden of being sleep deprived are constant yawning, tiredness and poor concentration. If you’re someone who is constantly finding that you lack energy and the ability to focus, then it’s worth looking into your quality of sleep.
On paper, the cure for sleep deprivation is simple - get more sleep. But we know that is much easier said than done, especially for those with a history of poor quality sleep.
There are techniques you can use that will help you to feel more relaxed at night, helping to remove the anxiety of worrying about falling asleep.
Exercise
Exercise can be a scary thought for those that don’t get enough of it. Whether we like it or not, the fact remains that our bodies need regular exercise in order to be healthy - and this extends to our quality of sleep.
As little as 10 minutes exercise per day on a regular basis has shown to improve sleep quality. Not only does exercise make the body tired, it also releases endorphins in your brain that help to settle the effects of anxiety and worry. Having your mind centred through a good workout will promote a more peaceful energy within you, allowing you to feel more relaxed when you decide to go to bed.
Have a Consistent Bedtime
Our bodies and minds benefit from a solid routine. Our brain becomes accustomed to certain actions and behaviours and expects to work in a certain way at different points throughout the day. If you have been experiencing sleep deprivation, you may have developed some unhelpful habits along the way. This includes staying up later because you don’t feel tired or ready to go to bed.
Going to bed at a consistent time, even when you don’t feel ready to sleep, will teach your brain that it’s in a relaxed environment and it should be preparing to shut down. Consistency gives you discipline, allowing you to focus your energy on getting a good night's sleep.
Hydrate Yourself Properly
Sleep deprivation also comes from broken sleep. If you’re a person who gets up several times per night to go to the toilet, then your sleep is going to be impacted negatively because of it.
The reason you’re getting up constantly could be because you’re drinking too much water throughout the evening. With this in mind, ensure you’re drinking evenly throughout the day and try avoid fluids one hour before you go to bed.
This will reduce pressure on your bladder and result in you having less need to visit the bathroom through the night.
No Electronics In Your Bedroom
In our previous post How to Get to Sleep, we spoke about the importance of reducing the use of electronics before going to bed.
Going a step further, we advise that you refrain from using electronic devices in your bedroom at any point throughout the day. Here’s why…
Making your bedroom a place that’s only for rest will help you to feel settled and calm each time you enter it. Tech devices such as TVs, Laptops and Smartphones keep the brain running at a fast pace and can be a cause for anxiety. Removing them completely from your bedroom will make it a calm and welcoming environment for relaxation and sleep.
Journaling
With no noise distractions in your bedroom, we know this can lead to your thoughts keeping you awake at night. Maybe you’re worried about your job or replaying a conversation over in your mind. There are many things that keep us awake at night and keeping them locked up gives them nowhere to go.
The process of journaling has shown to be a useful technique for helping your mind to feel lighter. As soon as you wake up and just before you’re about to sleep, take a pen and paper and write down any thoughts and feelings that are concerning you at that moment.
The act of doing this gives them validation. It takes them out of your mind and puts them into the real world. It’s a very therapeutic process, with the idea of it relieving you of the stress that these thoughts are bringing you.
Less stress will equal a more tranquil state of being - improving the chance of you sleeping well.
Sleep deprivation and the symptoms and stages that come with it are not pleasant. That’s why it’s a good idea to tackle the situation right away. Don’t let fatigue and anxiety get you down, and aim to deal with being sleep deprived in a positive way.
Having a ‘yes I can’ attitude is the first stepping stone to a brighter future. Implementing the techniques listed above will help you greatly along the way.