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Better Nights, Better Days.
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Evidence-led guides from the Evopure team on sleep, stress, recovery and the supplements behind them. No hype and no miracle claims, just what the research says and how to use it.
Written by the Evopure team · Checked against UK guidance · General information, not medical advice
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As you get older, your body clock shifts earlier and deep sleep gets shorter, so it’s normal to feel sleepy by 9pm, wake around 5am and stir more often in the night.
Night terrors are episodes of screaming, thrashing or intense fear during deep sleep. The person isn’t fully awake and usually doesn’t remember
Does lettuce water, or lettuce tea, help you sleep? Not on current evidence. No study has tested the drink itself in people.
Alcohol can help you fall asleep faster, but it breaks up the second half of the night and cuts REM sleep, so
Lavender may help you relax, and some small studies suggest it improves sleep quality, mostly trials of lavender oil capsules and aromatherapy.
Deep sleep, also called slow-wave sleep or N3, is the most restorative stage of sleep.
An occasional lie-in after a short or busy week is fine. But regularly sleeping much more than 9 hours and still waking
GABA is the brain’s main calming messenger, but GABA you swallow may not reach the brain in meaningful amounts.
A good bedtime routine for adults is the same few calming steps, in the same order, over the last 30 to 60
Your circadian rhythm is your body’s roughly 24-hour internal clock. It tells you when to feel sleepy and when to feel alert,
Ashwagandha may modestly improve sleep, according to small trials in stressed adults and people with insomnia, but only after six to twelve
No noise colour is proven best for sleep. Pink noise is a gentle starting point and has the most sleep research. Brown
Checked October 2026: for most adults, chamomile tea at night has few side effects. The most common is waking for a wee.
