We have the power to turn back time on our biological age, which is how old our body feels (versus how old we actually are).
Next up on our Biological Age 101 blog series, we look at the strong link between sleep and longevity, and how improving sleep quality offers a whole host of benefits beyond making us feel more refreshed.
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We’ve all been told that eight is the magic number when it comes to sleep, but it can be tough hitting that target. That could be down to our busy home lives, social calendars, work - even our general health can play a part.
And when our heads are on the pillow for eight or more hours, it’s not uncommon to snooze off and on throughout the night in a pretty frustrating broken sleep cycle.
If your nighttime routine is more miss than hit, it’s important to find ways to improve the quality of your sleep. After all, getting good sleep is not just about feeling less groggy - it’s fundamental to your overall health and wellbeing.
In this article, we hone-in on the importance of good quality sleep on your biological age, before looking at some simple ways to help you make every slumbering second count.
Sleep and Biological Age
In short, good sleep helps our bodies and brains function at their very best. It’s only natural, then, that improving our quality of sleep can have a positive impact on both our physical and mental health.
In terms of our all-important biological age, improving sleep quality can help us to rewind time and leave us feeling younger than our actual years.
In Katherine Ryan’s What’s My Age Again? podcast, healthy aging expert Dr Nichola Conlon warns that sleep loss “accelerates biological aging” and urges anyone suffering to take steps to support cellular health, reduce inflammation and protect their long-term health.
Why is Good Sleep so Important to Biological Age?
Sleep is up there with nutrition and exercise when it comes to the essential pillars of health. Here’s why:
When we sleep, our bodies get busy repairing cells, building tissue and boosting our immune systems, all of which support our physical wellbeing
Allowing our bodies the downtime to repair also helps stave off illness and can prevent certain chronic conditions - numerous studies link poor sleep to heart disease, type 2 diabetes, stroke and more
Our brains need the R&R, too - quality sleep can lead to improved decision-making, problem solving and even creative flair!
Good sleep helps regulate our bodies and achieve balanced harmony - whether that’s our serotonin and dopamine levels (which impact our mood), or appetite-regulating hormones that leave us reaching for the fruit bowl (and not the biscuit jar)
Signs of Poor Sleep
Constantly yawning, feeling tetchy for no reason, falling asleep during the season finale of your new favourite TV show… these are all tell-tale signs your snoozing needs work. Poor sleep quality might also show up as:
Trouble falling or staying asleep
Waking up regularly throughout the night for no reason
Difficulty concentrating or making decisions
A constant craving for sugary snacks
Becoming increasingly clumsy or making more mistakes
You Snooze, You… Win?
The good thing is, you don’t need a drastic overhaul of your life to benefit from better sleep. Here are 6 simple tricks to help you catch better Z’s:
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Banish the screens
Glaring blue light from our phones and TVs, as well as the content we consume that gets the heart rate going, mess around with our melatonin (the hormone that helps us sleep), so set yourself a rule of no screens an hour before bed. Instead you could read a book, enjoy a long bath, or listen to an episode of your favourite podcast.
Make your bedroom a zen den
A clear space = a clear mind - and a mind that’s much more likely to fall asleep fast. Invest in good quality bedding, consider blackout curtains and white noise machines, and opt for calming neutral tones if you’re considering re-decorating.Move your body
Exercise in any form can increase melatonin production and relieve stress, which in turn can help you fall asleep quicker and sleep better. Some people report their sleep is negatively impacted if they workout too late, so hit the gym earlier in the day if you can.Eat smart
You’ll already know that a coffee and slice of cake before bed isn’t going to bode well for sleep quality. But what time you eat also counts; ideally, you should eat your last substantial meal around three hours before lights out, as this allows your body time to digest and will help prevent things like heartburn and bloating (which can keep you up).Get up, try again
So, you've counted upwards of 1,000 sheep and still can't get to sleep! Rather than laying there stressing about it, the best thing you can do is get up, do something relaxing (read a couple chapters of your book, for instance), and try again
Introducing The Dream Team: Your Snoozing Sidekick
As well as taking the above tips on board, supplements can support your sleep by calming your mind, encouraging relaxation, and keeping anxiety and racing thoughts at bay. For instance:
Sleepee boosts the body's natural melatonin levels, helping you fall (and stay) asleep.
Calmee is your companion for those late-night wake-ups, easing your mind back into a snoozing state.
Magnesium Complex helps your mind and muscles relax and can improve digestion, making it less likely for you to wake up from niggling aches or general discomfort.
Check out our Dream Team Bundle here.
Now you’re truly ready to hit ‘snooze’ on unhealthy bedtime habits and improve sleep quality for a happier, healthier (biologically younger!) you.
Want more tips like this? Follow us on Instagram @extracted.co.uk and for fun and frolics, find us on TikTok @extractedsupplements
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Frequently Asked Questions
How long does it take for Calmee to work?
The soothing effects of Calmee usually work within 30 minutes and the effects of Calmee can last between 4 and 6 hours.
How long does it take to see the effects of Sleepee?
Sleepee® has a cumulative effect on the body's melatonin levels and whilst some people will feel some initial sleep improvements from the very first night, with others it can take a little longer, depending on the severity of your insomnia.
Your sleep will gradually improve over weeks and months but it is key to take Sleepee® consistently every night to notice the real benefits to your sleep patterns.
After 8 weeks, the average time it takes to fall asleep reduces by up to 60%, and users wake up one third more refreshed. After 3-6 months your “new normal” settles in and you’ll look forward to a great sleep, night after night.
Can children take Sleepee & Calmee?
Although Sleepee and Calmee aren't designed specifically for children, and we wouldn't typically recommend it for children under 12, the ingredients in our supplements are 100% natural and may be suitable in lower dosages of one capsule instead of two for older children over 12. However, we are unable to give out concrete medical advice, so if you're unsure please speak to your healthcare adviser.
Can you take Magnesium if you are pregnant or breastfeeding?
Yes, magnesium is generally considered safe and beneficial during pregnancy and breastfeeding. It can help support muscle function, reduce cramps, and promote relaxation. However, we always recommend checking with your healthcare professional before starting any new supplement during this time.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
