Sleep & Recovery
The goal isn’t “perfect sleep”. It’s fewer bad nights — with the smallest changes first.
Start here (7-day reset)
- Morning light within 1 hour of waking.
- Caffeine cut-off: ~8 hours before bed.
- Cool bedroom (aim ~17–19°C) + darkness.
- Same wind-down cue nightly (shower, reading, stretch).
If you only do one thing: morning light + a consistent wake time.
What to buy (only if needed)
- Blackout curtains/eye mask (light control).
- White noise (if you’re noise sensitive).
- Magnesium glycinate (gentler form; check with your GP if pregnant/medicated).
- Breathable bedding (temperature control).
Avoid (common money-wasters)
- Anything promising “knockout” results.
- Overcomplicated stacks of supplements.
- Strong fragrance in the bedroom (often backfires).
Shortlist (buyer topics)
These are intentionally broad “search links” so you can choose the best price/size for your needs.
Magnesium glycinate (capsules)
Gentle formCommonly used for evening wind-down. Choose a reputable brand and start low.
- Look for magnesium glycinate (or bisglycinate) rather than oxide
- Start low and assess tolerance
- Avoid if it conflicts with medication advice
Blackout eye mask
Light controlA £10 fix that often beats expensive gadgets.
- Choose a comfortable, no-pressure design
- Washable is a plus
White noise machine
Noise bufferGreat for city flats and light sleepers.
- Look for a simple interface
- Timer + continuous modes help
Breathable duvet (all-season)
TemperatureTemperature is the hidden lever for most sleep problems.
- Consider natural fills if you run hot
- Prioritise easy returns
This content is for general education and isn’t medical advice. If you’re pregnant, on medication, or managing a health condition, check with a qualified clinician first.