Taking 2 Drift capsules a day, an hour before bedtime, will help you with how quickly you get to sleep and the quality of sleep throughout the night.
Supplements aren't short term answers, though, and aren't a replacement for a healthy, balanced approach to life. While people react differently, we find most people start to see their best results after about 3 to 4 weeks of taking Drift every day.
The other things any of us can do to improve our sleep patterns include:
Get stress under control – feeling stressed is one of the main reasons people have trouble getting to sleep. If you're feeling stressed all the time, then the levels of hormones such as cortisol remain consistently high. These heightened levels of hormones produced as part of your flight or fight response contribute to anxiety, mood swings, poor concentration and memory problems. No wonder you have difficulties dropping off! Mind and body techniques such as meditation, or relaxation techniques like progressive muscle relaxation, have all been shown to help reduce stress levels. You just need to find the one that works for you.
Get your caffeine in early – while many of us enjoy the boost a shot of caffeine gives us, it can significantly contribute to sleep disruption. The half-life of caffeine is about 5 hours, though it varies for each of us. Generally, it's probably best to try not to consume too much caffeine after about mid-afternoon. And it's not just your tea and coffee you need to keep a check on. There's unexpected caffeine in things like non-cola drinks and vitamin waters, as well as some over the counter medicines.
Get moving – physical exercise is important for our health and the quality of our sleep. But if you exercise too close to bedtime, it might interfere with how quickly you drop off to sleep. That's because exercise increases your temperature, whereas your body is looking for a drop in temperature as a signal that it's time for bed. Try to exercise at least 5 to 6 hours before bedtime to not disrupt that natural signal.
Get the most out of eating and drinking at night – you might think it's an old wives tale, but a milky drink or a banana in the evening really can help your sleep. It's down to helping any tryptophan in what you've been eating to be more easily absorbed. That, in turn, helps to increase your levels of melatonin, the hormone that induces sleep. Sadly, an alcoholic nightcap can have the opposite effect. It actually ends up stimulating the brain even while you're asleep, reducing your sleep quality. And let's not forget the nocturnal wandering to the bathroom that many of us experience, particularly those of us over 55. Having to get up to go to the toilet doesn't make for the best night's rest. Try to stop eating and drinking 2 to 3 hours before you head to bed.
Minimise your blue light and screen exposure – the blue light that your screens give out can reduce the amount of melatonin your body produces. Tablets and smartphones give out shorter wavelength radiation, and we tend to hold them closer to our eyes. This makes them more problematic than larger screens such as your computer or TV. If you can minimise your blue light exposure in the last few hours before you go to bed, that should help to reduce your sleep disruption.
Make your bedroom into a sanctuary - your bedroom should be a space dedicated to sleep. Think about things like how much light gets in. Light stops the production of melatonin which can disrupt your sleep. If your curtains aren't up to the job, get a good eye mask. If your alarm clock throws out light, then swap it for an old-fashioned equivalent! The room temperature is also important, with about 18°C being about ideal. You should also try to go to sleep and then wake up at the same time every day, including at the weekend. Try to avoid dozing off in front of the TV, and if you really need to have a nap, try and stick to the same schedule.
And if you really just can't sleep, get up – probably the worst thing you can do is just lie there tossing and turning. Get up and read, or listen to some relaxing music until you start feeling sleepy again. Make a list of things that are on your mind or that you know you need to do the next day.