A survey conducted by Kalms Herbal Remedies with 3,700 participants indicated that over half of UK adults struggle to enjoy a good night’s sleep. Alarmingly, 46% were operating on “alarmingly low levels of sleep,” receiving less than six hours per night.

Numerous respondents admitted that their sleep difficulties resulted in grogginess and irritability the following day, causing reduced productivity, increased mistakes, and decreased concentration.

The NHS recommends adults target seven to nine hours of sleep each night. To aid in achieving this, Dr. Ramlakhan has outlined her five pillars for better sleep, starting with suggestions for herbal remedies, including one that may provide temporary relief from insomnia.

She noted: “Valerian root has been used for centuries for its sleep-inducing qualities. It aids relaxation and diminishes stress and anxiety, common culprits behind sleepless nights. Herbal remedies such as Kalms Night One-A-Night offer a safe, over-the-counter solution to support a restful night’s sleep, minimizing the chances of waking up during the night and feeling groggy in the morning.”

These tablets can be purchased for £9.99 for a pack of 28, equating to roughly 36p for one night of sleep. Boots says of the product: “Used for temporary relief of sleep disturbances based on long standing use as a traditional herbal remedy.”

Other routes are available. The NHS says: “You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better. Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine.

“They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer. Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.

“Check with your doctor before taking anything for your sleep problems.”

Dr Ramlakhan also suggested that people examine their bedtime routines.

She advised: “Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves the quality of your sleep.

“Develop calming bedtime rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These activities signal to your body that it’s time to wind down and prepare for rest, even helping to reduce levels of cortisol – the stress hormone.

“Minimise consumption of caffeine and avoid heavy meals, nicotine, and alcohol close to bedtime, as they can disrupt sleep patterns. Additionally, reduce exposure to electronic devices such as smartphones, tablets, and computers, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.”

The doctor also revealed the perfect setting for quality kip – a cool, dark and quiet room featuring a comfy mattress and pillows. Sleep aids such as white noise machines, earplugs and blackout curtains can help transform your bedroom into a restful haven.