How to relieve sleep disturbances, plus giveaway

Regular readers of my blog may have heard me mention previously that I am a shiftworker. This means that I have to adjust my body clock whenever I work nights. I usually find it okay adapting from day to night, but very hard adjusting back to days afterwards, feeling tired and irritable. So I was delighted to be given a chance to try out some sleep goodies for free.

Sleep goodies including wake-up light

I received the following products.
Lumie Bodyclock
Whittard Dreamtime Hot Chocolate
Baylis & Harding french lavender relaxing bath foam
Pack of 2 Moleskine ruled journals

First up is the Lumie Bodyclock, a wake-up light. My other half used to use something similar by another brand, but it broke about a year ago. He really misses it, so we were both very keen to try this one out. It was well packed and all I needed to do was install the light bulb, plug in, set the time and alarm.

Lumie Bodyclock Wake-up light

It does both a gradual 30 minute sunrise and sunset, with an optional audible alarm. The sunrise and sunset features were great but I didn’t like the alarm sound. It was too harsh for me with no choice to change to a gentler sound. Although I’m sure some people appreciate a loud alarm in the morning. Our previous wake-up light had a range of natural sounds like bird song. However on the positive side, the Lumie Bodyclock was a lot simpler to operate than our old one.

Then the Hot Chocolate. This is a malted variant including Barley malt extract on the ingredients. You just need to add hot milk. We all found it to be a very yummy drink. Malted drinks are ideal at bedtime. For a good night’s sleep, you certainly want to avoid stimulants like caffeine. I try to only drink decaffeinated tea and coffee anyhow.

Whittard Hot Chocolate

Next the bath foam. It felt so lovely relaxing in a bath with this and smelt divine. I was very chilled and ready for bed after my bath. I’ve always known that lavender is reputed to have calming and relaxing properties. Years ago I used to make lavender bags, primarily aimed at putting in my clothes drawers, but I used to scatter them round the bedroom too.

And lastly the mini journals. At just 6.5 x 10.5cm, there is plenty of space on my bedside table for one of these to jot down any thoughts or worries I may have whilst trying to go to sleep. A great idea that I’ve never thought of previously.


One in three people suffer from poor sleep and it’s often identified by feelings of tiredness, low energy and irritability. However, worryingly, it can also lead to impaired judgement, reduced memory, and even a reduction in life expectancy.
It’s no surprise that sleep deprivation can have a considerable negative impact on quality of life and a good night’s sleep is essential to allow us to feel refreshed and ready to perform at our best every day. See here for why lack of sleep is bad for your health.

Here’s a list of 10 Things to Relieve Sleep Disturbances.

Try these lifestyle changes and you might find a good night’s sleep a lot less elusive. For some people it could be enough to fully address their sleeping problems. There’s certainly quite a few that I ought to address myself, particularly the no smart phone in the bedroom.

  • Always get up at the same time – even at the weekend.
    It might seem like you need a lie in to make up for the sleep you haven’t got, but to break a cycle of sleeping problems you need to train your body into a good sleeping pattern.
  • Avoid catnaps during the day.
    It’ll only make it harder to get into good sleeping habits.
  • Replace caffeine and alcohol with hot milky drinks.
    Alcohol won’t help you sleep properly. If you are having trouble cutting out caffeine, set yourself a time in the day past which you don’t have it.
  • Unwind with a hot bath and lavender bubbles.
    Both will aid sleep by helping you feel more relaxed.
  • Exercise during the day.
    Exercising at night will actually make you more awake and you’ll find it harder to get to sleep.
  • Get to bed at the same time every night.
    It’ll help your body prepare itself for sleep.
  • Make your bedroom a shrine to sleep.
    No TV, no smart phones!
  • Alleviate your worries.
    Try writing them down before you go to bed.
  • Don’t lie there frustrated.
    If you can’t sleep, get up and do something (non-strenuous) for a while.

Kalms Night and Kalms Night One-A-Night are traditional herbal medicinal products used for the temporary relief of sleep disturbances, exclusively based on long standing use as a traditional herbal remedy – Contains Valerian Root. Always read the leaflet.

To offer assurance that Kalms Night meets the Traditional Herbal registration (THR) requirements, the Certification Mark can be found on the product packaging.

Kalms Night tablets
Kalms Night tablets are available to purchase online at www.kalmsrange.com and supermarkets and pharmacies nationwide.
Kalms Night RRP: £4.89 for 50 tablets, Kalms One-A-Night RRP £5.19 for 21 tablets.

And I’m hosting a rafflecopter competition to giveaway a hamper of sleep goodies to one lucky winner.  The prize comprises a Lumie Bodyclock, Whittard Dreamtime Hot Chocolate, Baylis & Harding french lavender relaxing bath foam and a pack of 2 Moleskine ruled journals. What a great prize.
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a Rafflecopter giveaway – Please click on the link to enter.

The prize is one hamper as detailed above to be sent to the winner directly from the prize sponsor. Available to UK residents over 18. The winner will be chosen wthin 5 days of the competition ending and has 28 days to acknowledge their win. Please allow 28 days for delivery. Should any issues arise I will do my utmost to help resolve this. the competition will run until the 08/04/17. Please make sure to enter options carefully and fully, any incorrect entries will be void, I do check.

I’d love to hear your sleep tips.

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Disclosure. I am working in collaboration with Kalms and I was provided with the #wakeupready sleep hamper to assist with writing this post and hosting the giveaway. All opinions are my own.

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96 thoughts on “How to relieve sleep disturbances, plus giveaway

  1. Jo Carroll

    I’m convinced that finding the optimum temperature in your sleeping area is paramount in finding your optimal sleeping conditions. Looking at nature…animals go to great length to pad out their ‘dens’ or ‘nests’ so it must have a bearing right? I also think that each individual has a ‘unique’ temperature zone though…which isn’t ideal for sharing with someone who differs greatly from your own.

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  2. jodie beaumont

    sleep in as dark a room as possible with an eye mask and earplugs- however none of that stops my 14 month old waking me every night!

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  3. Marc H

    I’ve always found that if i exercise i would sleep better that night, so i weight train as often as possible. A warm bath doesn’t hurt either, always relaxes me.

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  4. Eleanor Beavan

    I am struggling awfully with sleep at the moment due to the menopause but what I find does help is reading until my eyes start closing (usually the kindle ends up on my partners head) and having the window open. My favorite Kalms product is the Kalms night which I take every night without fail. Oh the joys of getting older !

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  5. Christine Lockley

    My top tip for a good nights sleep – no electricals in the bed room (no tv), warm room but not too hot, lavender spritzed on the pillows and a warm bath before bed

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  6. Sarah Ann

    My top tip for a good night’s sleep is to take the time to wind down before you head off to sleep. I read for 30 mins every night – no technology!

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  7. Judith Allen

    I don’t have any trouble getting sleep, staying awake is more of a problem Pesky MS. My partner has real trouble with it though, even z drugs don’t work.

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  8. Katherine Teff

    Don’t have your bedroom too warm when you go to bed (or too cold!). Warming your body and then allowing it to cool, is a signal to your body that it is time to sleep.

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  9. Spencer Broadley

    I use ant-histamines now before I go to bed – this prescription was prescribed through the hospital pharmacist (and now my GP) after Zopiclone started to not work – Zopiclone was horrible, it just left a horrible metallic taste in your mouth in a morning.
    For alternatives I have found that using lavendar mist on a pillow/bedroom works as well to help you “drop off”

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  10. kibbler86

    Try and have only decaf drinks in the evening, I go caffeine free after 5pm. Have a cool bedroom and try and stay away from electrical devices at least 30 minutes before you want to go to sleep x

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  11. Natalie Gillham

    Try to unwind a while before bedtime, turn off technology so it doesn’t stimulate your brain, have a nice relaxing bath and a hot milky drink.

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  12. Katrina Fox

    My top tip is to have a warm bath, a warm milky drink and avoid technology for at least an hour. A pillow spray is also helpful as you start to associate that particular scent with relaxation and sleep.

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