Health

5 things that have transformed Liz Earle’s sleep

Sleep mask? Check. Pillow mist? Check. Ear plugs? Check. So why can’t you fall asleep?

We all struggle to drift off from time to time. But, if restless nights become our norm, both our short-term wellbeing and long-term health can suffer.

“We ignore getting good rest at our peril and prioritising sleep is top of my longevity wellness list,” Liz explains in A Better Second Half, the bestselling guide to midlife wellbeing. “Getting a good sleep routine sorted is one of the fastest ways to transform our mental and physical wellbeing, from lowering stress and anxiety to speeding weight loss and supporting greater gut health.”

Here, we share a sneak peek into Liz’s daily sleep schedule and the wellbeing essentials that can help you head off to snooze-ville. Turns out, guaranteeing a good night’s kip actually starts hours before bed.

1. Morning sunlight

Getting out into early morning sunshine can help to regulate our circadian rhythm, the internal body clock that tells us when it’s time to wake up and fall asleep.

That’s why, come rain or shine, Liz always makes time to get outside first thing. She heads out for a walk or takes her strength-training workout outside.

If the morning is rushed and time isn’t on Liz’s side, she’ll simply open the window to get some sunshine into her eyes and onto her face. Simple, free and effective.

2. No caffeine after 2pm

A steaming mug of tea or coffee is a morning must-have for so many of us, perking us up for the day ahead – Liz included.

But Liz likes to keeps an eye on the clock when it comes to caffeine to ensure it doesn’t disturb her slumber.

While coffee and tea have many health benefits, it’s a stimulant so keeps us awake.

As as a rule of thumb, she tends to avoid having caffeine after 2pm. If you are particularly sensitive to caffeine, you might want to make this even earlier.

And be mindful as your dark chocolate snack will also contain caffeine.

3. Blue light blocking glasses

Liz swears by wearing glasses that block blue light in the evening. This is because the blue light from our phones and screens can leave us feeling more alert. And. while this can both be very helpful in the daytime, blue light may disrupt our sleep come nighttime.

Liz says blue light glasses have have made a big difference to her sleep quality – something her sleep tracking app corroborates in the morning.

Ocushield Amber Anti Blue Light Glasses

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4. Sleepy supplements

There are several supplements Liz relies on to support good quality rest. Top of the list is magnesium which can help to promote relaxation and reduce stress for a calmer night. See Liz’s favourite sleep supplements below.

The Better Menopause Better Night

Better Night contains magnesium glycinate alongside the most effective forms of ashwagandha (KSM-66®) and saffron (Affron®) to promote relaxation and reduce sleep onset time, helping you drift off to dreamland faster. Use code LIZLOVES for 15% off.

BioCare Calm Complex

This calming magnesium glycinate blend also contains lemon balm, L-theanine and holy basil to decrease tension, restlessness, and irritability, as well as promote a great night’s sleep. Use code LIZLOVES24 for 15% off.

Jude Bladder Strength Supplement

If waking up to wee is what’s keeping you up at night, try this bladder-strengthening supplement from Jude. It’s been clinically proven to reduce night-time frequency. Use code LIZLOVES for 20% off.

5. HRT

If you’re menopausal or perimenopausal, you’ll likely know the impact symptoms, such as hot sweats, flushes or heart palpitations, can have on your sleep.

Liz is a vocal advocate of replacing hormones in midlife with HRT to ensure she is feeling her best and her future health is protected.

HRT, especially oestrogen, ensures her sleep is not impacted by menopausal symptoms.

And micronised progesterone (Utrogestan) is a natural sedative too, so this can help us to feel sleepier when nighttime rolls around.