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A comprehensive guide to sleep & relaxation, including articles, tips and advice for the whole family.

Sleep and relaxation are essential for good health


Our Guide to Sleep

Our Guide to Sleep

Our comprehensive guide to sleep contains a wealth of information, advice and strategies for improving both the quality and duration of sleep.

Sleep and Diet

Sleep and Diet

There's a strong link between sleep and diet. This article explains why, and offers advice on which foods and nutrients can help aid better sleep.

Sleep for Children

Sleep for Children

Sleep is especially important for growing children. This article offers advice, and answers some frequently asked questions about children and sleep.


Tip 1

Create a routine

Go to bed and wake up at the same time regularly to synchronise your body's internal clock and improve your sleep and sleep duration.

Tip 2

Avoid stimulants

Coffee, energy drinks and chocolate may contain caffeine and are best avoided at least six hours before sleeping.

Tip 3

Reduce screen time

Devices like phones and tablets emit blue light, which can disrupt your sleep. Shut off your screens at least one hour before bed.


BetterYou for Sleep

Sleep deprivation results from poor-quality sleep or lack of sleep. According to the Great British Bedtime Report, almost three-quarters of Brits sleep less than seven hours per night. Sleep aids and supplements can promote quality sleep and help you get much-needed rest.

Magnesium supplements promote sleep by relaxing muscles and muscle tension in the body. Taking magnesium can prepare you for a quiet night of peaceful sleep.

BetterYou's pill-free sleep supplements for adults and children use transdermal magnesium, an effective alternative to traditional sleep supplements.

Magnesium Bath Flakes are infused with essential oils to help calm and quiet the mind before bed. Magnesium Lotions provide a skin-loving alternative to help you fight fatigue. Pill-free Magnesium Sprays are an easy, hassle-free solution to supplementation, perfect for on the move. Magnesium Gel uses a targeted application technique for supplementation, ideal for use during exercise to aid muscle recovery. Magnesium Body Butter is a luxurious body butter, perfect for moisturising your body and winding down before sleep.

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5-HTP may help increase serotonin levels in the brain, which helps to improve mood, reduce stress and improve sleep quality.


Magnesium has long been recognised as a crucial nutrient for relaxation. It can help you unwind and promotes restful sleep.


Valerian is a traditional herbal remedy with a long history of use in aiding better sleep and relaxation.


Why do we need sleep?

Getting adequate sleep is important for various reasons, but mainly because of its positive effects on your health. The right amount of sleep will help improve your health, physically and mentally.

When you sleep, the body goes into repair mode, where it can heal itself more effectively. The brain can also make sense of the day's events, sorting and storing our memories properly.

What changes does my body go through when I sleep?

  • Your respiration and heart slow, putting you into a restful state.
  • The temperature of your body will fall.
  • Your entire body relaxes.
  • Various hormones are produced during the different phases of sleep, such as melatonin, that helps regulate your sleep cycles.
  • The brain goes through a range of activities depending on the stage of sleep, not only dreaming but storing and sorting memories and information.
  • Your body starts healing as the immune system fires up to protect you from illness and disease.
  • There is a reduction in your blood pressure.

What are the different phases of sleep?

The two most well-known phases of sleep are called REM and Non-REM. What is less known is that Non-REM sleep is split into four different phases. N1, N2, N3a and N3b.

You can learn more about the different stages of sleep in our article Our Guide to Sleep.

What is REM sleep?

REM stands for Rapid Eye Movement. This is one of the main stages of sleep. In this stage, the brain is more active, and dreaming occurs. Getting enough REM sleep helps maintain your emotional and mental health.

You can learn more about the different stages of sleep in our article Our Guide to Sleep.

What is Non-REM sleep?

Non-REM is a phase of sleep where the body starts to heal and repair itself. During Non-REM, you experience your deepest sleep phases, which is important for forming long-term memories and cognitive function.

You can learn more about the different stages of sleep in our article Our Guide to Sleep.

How much sleep do I need?

Your sleep needs are usually dependent on your age group:

  • For adults aged over 65, it's 7-8 hours
  • Adults aged 18-64 typically need 7-9 hours
  • Teenagers need more sleep than adults, typically 8-10 hours
  • For children under the age of 13, it's 9-11 hours
  • Children under 5 need 10-13 hours
  • Infants under 2 ideally need 11-14 hours
  • And babies up to 1 year require 12-15 hours

Is napping a good idea?

Napping can be good for some but terrible for others. If you have insomnia or find sleeping at night difficult, be careful, as naps may only worsen the problem. But short naps during the day may help, as long as it's not too close to bedtime. 20-30 minutes is the recommended time for the most effective napping.

What about caffeine and sleep?

If you drink coffee or other caffeinated drinks, refrain from doing so at least six hours before you intend to sleep. Chocolate also contains caffeine, so avoid eating this close to bedtime, too.

Read our article on Sleep and Diet for more information on how food and drink can affect sleep.

Is eating before bed a good idea?

If it's a heavy meal, high in fat or processed ingredients, it's advised to avoid eating before bed because it may cause indigestion. However, a light, healthy snack rich in nutrients like tryptophan or magnesium, such as turkey or nuts, can help relax the body and aid sleep.

Read our article on Sleep and Diet for more information on how food and drink can affect sleep.

Should I use my phone or tablet before bed?

It is advised to refrain from using your phone, tablet or computer at least one hour before bedtime. These devices emit blue light, affecting melatonin production, which can lead to the disruption of sleep.