Do you have trouble falling asleep? Do you wake up in the middle of the night and can't fall back asleep? You are far from alone. Around 30% of us struggle with sleep – and for about one in ten people, the problems are so severe that they are classified as insomnia.

But why do so many people have trouble sleeping? And how dangerous is it really to get too little sleep?

At Pharmacy Garden, we have delved into both research and nature's pantry – here's what we've found.

Why we sleep worse today

One of Sweden's leading sleep experts, Susanna Jernelöv – associate professor at Karolinska Institutet – points to several reasons. One of the biggest culprits is our modern way of life: we spend almost all day indoors under artificial light.

We often talk about blue light from screens – but it seems that it's actually all indoor lighting that causes problems. The body doesn't get the daylight exposure it needs to adjust its natural circadian rhythm.

Furthermore, more than half of us are so-called night owls – and when society never truly "shuts down," it's easy to fall into a later and later sleep schedule.

Add anxiety and stress, and you have a perfect storm. If you've had a couple of bad nights, it's easy to get stuck in a negative spiral: you worry about not being able to sleep – and then that's exactly what happens.

Is it dangerous to sleep too little?

It depends. Sleep needs are very individual. Some manage perfectly well on six hours, others need eight or more. But generally, an increased risk of cardiovascular disease, type 2 diabetes, depression, obesity, and a weakened immune system is seen in those who sleep too little for longer periods.

The most important sign that sleep deprivation is a problem is how you feel and function during the day. If you are tired, down, or have difficulty concentrating – then it's time to do something about your sleep.

How you can sleep better – our best tips

Here are seven simple but powerful methods that can help you sleep better:

1. Create an evening routine – wind down, and do the same things every night.
2. Dim the lights – reduce light intensity 1–2 hours before bedtime.
3. Take a warm bath – it helps the body prepare for sleep.
4. Use visualization – see your worrying thoughts as a carousel you observe, but don't get on.
5. Set aside time for worry – have a specific "worry time" each day, outside of bed.
6. Do a breathing exercise – breathe in deeply, hold for four seconds, slowly breathe out.
7. Don't look at the clock – don't fixate on the time, it doesn't help.

What does research say about treatment?

The most effective methods according to research are different forms of CBT (cognitive behavioural therapy), and especially sleep restriction. This involves adapting one's sleep time to actual sleep needs, which helps the body return to more efficient sleep.

Karolinska Institutet is currently running a study comparing sleep restriction with another method called sleep compression – both have shown very good results.

And herbs then?

Nature's pantry has a lot to offer when it comes to sleep. At Pharmacy Garden, we work with herbs traditionally used to promote calm and rest – for example:

• Passionflower – known to relieve anxiety and support deep sleep.
• Lemon Balm – calming and relaxing.
• Valerian – the classic that helps the body unwind.

Want to try natural support for better sleep? Take a look at our herbal teas – carefully blended with science, tradition, and care.

Sleep Package at an unbeatable price!

You are not alone in your sleep struggle. The most important thing is to listen to your body – and take small steps in the right direction. For better sleep. And better days.