Pharmacist shares 'simple' thing to do before bed to help you sleep

The significance of shut-eye can't be overstated – our body and brain simply won't perform to par without a decent night's kip, leaving us shattered the following day due to poor sleep quality. Tiredness, reduced concentration, flagging productivity and moodiness just scratch the surface when we consider the vast benefits of adequate rest.

However, startlesome findings by Typharm reveal that an alarming seven out of ten Brits working full-time are battling muscle or joint pain as they hit the hay, with a staggering 74% acknowledging the discomfort hampers their slumber.

Alarm bells should ring as the UK Department of Health prescribes seven to nine hours of snooze time for adults per night, yet according to the investigation, a hefty 26% scrape by on a measly four to five hours when grappling with muscle or joint strife. Merely a fraction, 13%, reported managing six or more hours of sleep under the same conditions.

Pharmacist Noel Wick, lending his expertise to Amgesic Pain Relief 1% Gel as an advisor, weighs in: "A lack of sleep has been linked to several different disorders including heart disease, obesity, type-2 diabetes and a compromised immune system. So it's important that sleep is a priority. However, so many Brits are struggling, with pain clearly being a literal sore point that's impacting the nation's shut-eye."

Diving deeper into the research, a good half (52%) suffered lower back aches, while shoulders and neck were areas of concern for 35% and 30%, respectively. Even joints didn't escape unscathed - nearly half bemoaned knee pain, 41% pinpointed their lower back, and hips were the culprit for 24%.

The nation's nocturnal woes are spelled out clear as day, with physical distress taking the spotlight as the primary perpetrator behind Britain’s deprived dozers.

Aches and pains can be caused by a variety of factors, with 30% resulting from sports injuries and 29% due to age-related issues. A survey revealed that over a quarter of respondents also experience pain due to medical conditions such as arthritis, while 21% attribute their discomfort to work-related injuries.

However, the relationship between pain and sleep is somewhat paradoxical. More than a third (34%) reported that their pain worsens if their sleep is disrupted, yet 85% believe that poor-quality sleep prolongs the duration of muscle and joint pain.

Noel commented: "Ultimately, we need to nip pain in the bud so the nation can get their sleep back on track! The Amgesic Pain Relief 1% Gel survey has revealed that a staggering 98% of working Brits have suffered from muscle and/or joint pain, so something needs to be done."

Stretches to try before bed for better sleep

He suggested some stretches to try before bed for better sleep. Noel advised: "Stretching is a great way to help ease tight, sore muscles and help alleviate muscle and joint pain. Give these a try before bed."

Seated Spinal Twist: Stretch your back, glutes, hips, shoulders and neck. Start by sitting on the ground with your legs out in front of you. Bend your right knee and take your right foot and place it on the floor outside your left thigh. Place your left arm around your right thigh and if you need to, place your right hand on the floor behind you for extra stability. Gently twist to the right side, feeling the rotation in your back. Hold this for 30 seconds before swapping sides.

Cat-Cow Stretch: This exercise is perfect for stretching your back and hips. Begin on all fours, ensuring your hands are directly beneath your shoulders and your knees are directly under your hips.

As you exhale, arch your back upwards, looking through your legs. On the inhale, reverse the movement by dropping your belly down and lifting your head towards the sky. Repeat this 20 times in total.

Neck Twist: This stretch targets your neck and shoulders. Position your left hand on your lower back with your palm facing away from your body.

Then, tilt your neck to the right and look downwards. Using your right hand, gently guide your head down, feeling a gentle pull down the left side of your neck.

Hold this position for 20 seconds before switching sides. Repeat as many times as needed.

Door Frame Assisted Chest Stretch: This stretch works your chest, shoulders, and back while improving your posture. Start by standing in a door frame.

Place your forearms on the doorframe, ensuring your shoulders and elbows form right angles. Gently lean forward until you feel a stretch across your chest and shoulders. Hold this position for 20 seconds before taking a break and repeating three times.

Noel said: "There is no reason to simply put up with the discomfort and disrupted sleep caused by aching muscles and joints. Rather than build up reliance on strong painkillers, which can increase the risk of side effects and dependency, we need to provide people with a range of options for pain relief which can include topical over-the-counter anti-inflammatory products, such as Amgesic Pain Relief 1% Gel. It's vital we get the nation sleeping properly again, so that we can live our lives to the fullest, pain-free."