Sleep – the most effective thing we can do to re-set our brain and body every day to help us feel at our peak. So why do so many of us struggle with it? According to the World Health Organisation, two thirds of us in developed nations fail to hit the recommended eight hours of sleep a night.

This is what the National Sleep Foundation recommends we should be getting for different age groups:


What can we be doing to make sure we’re hitting enough Zzzz’s? Here are some of our top tips:


In the summer months it can be harder to doze off as your body needs to decrease in temperature to allow it to sleep: A cluster of cells in the brain wait for your core temperature to drop before sending an electrical signal to other parts that will let you fall into a slumber.

Hot and bothered? Keep your bedroom curtains or blinds closed on a hot day to help keep it cool, or try having a cool shower or bath before bed. Swap your thick winter duvet for a lighter sheet or blanket and wear appropriate nightwear to bed.


As we know (and a subject close to our heart), caffeine can disrupt valuable sleep and rest time. Added with the stresses of life and alcohol consumption, this can really make it difficult to nod off at night. Try swapping drinks like tea and coffee for herbal tea or caffeine-free alternatives, and rather than munching on chocolate in the evening (particularly raw/dark varieties), grab one of our Supertreats bars instead – you’ll still get a sweet fix but without the caffeine and refined sugars that make your blood sugar levels spike!


In our last blog post we covered the topic of mindfulness, which highlights the importance relaxation and taking the time to reflect. By incorporating some of these practices into your daily routine, this can really help to acknowledge and even deal with any stresses or anxieties, allowing you to sleep better when it comes to hitting the sheets.


Getting your body moving at some point in the day, whether smashing out a gym session, playing in the park with the kids, walking or cycling to work or taking up a sport, is one of the most efficient (and fun!) ways to help you get to sleep. Being outdoors in the fresh air is a bonus too – if you can’t get out much in the week, make the most of it on a weekend.