Insomnia, one of the most prevalent sleep disorders, affects millions worldwide, with consequences that extend far beyond nighttime restlessness. Poor sleep quality is increasingly linked to a higher risk of cardiovascular disease, obesity, depression, and impaired cognitive function.

As modern lifestyles continue to evolve, so too does the incidence of insomnia, exacerbated by factors such as increased screen time and heightened stress levels.

We at The Naked Pharmacy make it our mission to empower our customers through knowledge, as we believe it is this knowledge empowerment that enables our customers to make informed decisions about their health.  

In this article, we explore the science of sleep, the different types of insomnia, its potential causes, and how modern living contributes to its rising prevalence.

The Science of Sleep: How Do We Fall Asleep?

Falling asleep is a complex, multi-step biological process controlled by the brain and regulated by two key systems: the circadian rhythm and the sleep-wake homeostat.

• Circadian Rhythm: The body’s internal clock, primarily regulated by the suprachiasmatic nucleus (SCN) (located in the hypothalamus of the brain), responds to environmental cues such as light and darkness. As evening falls, the brain signals the pineal gland to release melatonin, a hormone that promotes sleep.
• Interesting fact – People who have had damage to their SCN not only struggle with their sleep patterns but also suffer from disrupted patterns of behaviour and body temperature too!
• Sleep-Wake Homeostasis: This mechanism tracks the amount of time we’ve been awake and builds “sleep pressure” over the day. The longer we stay awake, the greater our need for sleep. The neurotransmitter adenosine accumulates in the brain during wakefulness, increasing drowsiness.

Once these systems align and external factors (e.g., a dark and quiet environment) support relaxation, the brain transitions from wakefulness to sleep. This shift involves changes in neurotransmitter activity—GABA (gamma-aminobutyric acid) promotes sleep by inhibiting wake-promoting neurons, while a decline in orexin (hypocretin) activity ensures we stay asleep.

The Different Types of Insomnia

Insomnia is not a singular condition but a spectrum of sleep disturbances. It is typically classified based on duration, nature, and underlying causes.

Acute Insomnia

• Also called short-term insomnia, this type lasts a few days to weeks and is often triggered by stress, illness, travel, or environmental changes.
• Example: A person experiencing poor sleep after receiving distressing news or recovering from surgery.

Chronic Insomnia

• Defined as difficulty falling or staying asleep for at least three nights per week for three months or more.
• Often linked to underlying medical conditions, psychiatric disorders, or poor sleep hygiene.

Onset vs. Maintenance Insomnia

• Onset Insomnia: Difficulty falling asleep despite feeling tired. Often associated with anxiety, excessive screen exposure before bed, or stimulant intake (e.g., caffeine).
• Maintenance Insomnia: Waking up frequently during the night and struggling to return to sleep. Linked to medical conditions (e.g., chronic pain, menopause) and mental health disorders.

Pregnancy Insomnia

• Common during pregnancy due to hormonal fluctuations, increased urination, physical discomfort, and anxiety about impending childbirth. 
• Sleep disturbances often peak in the third trimester as the body prepares for labour and the growing baby causes discomfort.

Comorbid Insomnia

• Occurs alongside other health conditions, such as depression, anxiety, chronic pain, or neurodegenerative diseases like Alzheimer’s.

Behavioural Insomnia (Primarily in Children)

• Seen in young children who struggle to sleep without parental intervention or specific bedtime rituals.

Theories and Causes of Insomnia

The underlying causes of insomnia are diverse, involving biological, psychological, and environmental factors. As with many conditions, there is no “one cause fits all” but understanding potential reasons and theories that exist may help us rationalise or identify the root cause of our own insomnia. 

Hyperarousal Theory

• Insomnia is often linked to an overactive hypothalamic-pituitary-adrenal (HPA) axis, resulting in elevated cortisol levels that keep the brain in a heightened state of alertness.
• Chronic stress, anxiety, or PTSD can trigger this response, making relaxation difficult.

Neurotransmitter Imbalance

• An imbalance between GABA (sleep-promoting) and glutamate (excitatory neurotransmitter) can disrupt sleep onset and maintenance.
• Low serotonin levels, often seen in depression, may also impair melatonin production.

Lifestyle and Environmental Factors

• Screen Time & Blue Light Exposure: Blue light from devices suppresses melatonin production, delaying sleep onset.
• Caffeine & Alcohol: Caffeine is a known adenosine receptor antagonist, reducing sleep pressure, while alcohol can disrupt REM sleep.
• Irregular Sleep Patterns: Shift work, jet lag, and inconsistent sleep schedules interfere with circadian rhythms.

Medical and Psychiatric Conditions

• Chronic pain (e.g., arthritis, fibromyalgia)
• Gastroesophageal reflux disease (GERD)
• Menopause (due to declining estrogen levels)
• Neurological disorders (e.g., Parkinson’s, dementia)

These conditions can be the most debilitating as there is no direct route to addressing the root cause of the condition and thus, poor sleep contributes to a vicious cycle in managing such conditions.

Why Insomnia is Getting Worse: The Modern Epidemic

The global prevalence of insomnia is on the rise, with studies estimating that 10-30% of adults experience chronic insomnia, while up to 60% report occasional sleep disturbances. Unfortunately for all its benefits, modern lifestyle is the main culprit contributing to this trend:

1. Increased Screen Time & Digital Overload

• The average person spends 7+ hours per day on screens, with evening exposure to blue light delaying melatonin release.
• A study published in JAMA found that using screens before bed increases sleep latency (time taken to fall asleep) by 30-60 minutes.

2. Higher Stress & Workload

• Sleep deprivation costs the global economy $411 billion annually due to lost productivity and health expenses.
• Chronic stress keeps the brain in a hyper-alert state, leading to difficulty relaxing before bed.

3. Poor Sleep Hygiene & Social Jet Lag

• Late-night eating, excessive caffeine, and irregular sleep schedules disrupt circadian rhythms.
• Social jet lag (staying up late on weekends and waking early on weekdays) can mimic the effects of actual jet lag.

4. Increased Mental Health Disorders

• Anxiety and depression, both closely linked to insomnia, have surged in recent years, particularly following the COVID-19 pandemic.
• Insomnia and depression share a bidirectional relationship—poor sleep worsens mood disorders, and mood disorders impair sleep, again, another example of a negative feedback cycle.

Treatments for Insomnia Managing Insomnia 

Treatments for insomnia require a combination of lifestyle changes, behavioural therapies, and in some cases, medical interventions. Below are the primary treatment options available:

• Cognitive Behavioural Therapy for Insomnia (CBT-I): A structured, evidence-based approach that helps individuals identify and change negative thoughts and behaviours contributing to sleep disturbances. Considered the gold standard for chronic insomnia. 
• Sleep Hygiene: Establishing consistent sleep schedules, creating a dark and cool sleeping environment, and reducing screen time before bed. 
• Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation to reduce stress and promote sleep. 
• Medication: Prescription sleep aids such as benzodiazepines or non-benzodiazepine sedatives (e.g., zolpidem) may be used in severe cases, though they come with risks of dependence and side effects. 
• Melatonin: Useful for sleep-onset insomnia and shift workers but should be used under expert guidance to avoid excessive use. 
• Magnesium for Insomnia: Magnesium plays a crucial role in nervous system regulation and has been shown to enhance GABA activity, promoting relaxation and better sleep quality. 
• Herbal Remedies: Natural sleep aids such as lavender, valerian root, chamomile, and passionflower have been traditionally used to support restful sleep. 
• Light Therapy: Exposure to bright light in the morning can help regulate circadian rhythms, particularly for those with delayed sleep phase disorder.

Conclusion 

Insomnia is not just a night-time nuisance but a condition with profound consequences on health and well-being. Understanding its underlying mechanisms, risk factors, and worsening trends can help individuals make informed lifestyle adjustments.

Addressing insomnia requires a holistic, integrated approach, including improved sleep hygiene, stress management, and in some cases, targeted interventions such as prescribed medications cognitive-behavioural therapy (CBT-I) or nutritional support.

Speak to our expert pharmacists today

Our registered pharmacists are available for free expert advice and to answer all your questions about your health and your current medications, so that you can feel fully supported on your health journey.

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

The World is in the Middle of a Chronic Vitamin D Deficit

Winter blues? More like an epidemic of grumpy, low-energy vibes and your mood is as flat as yesterday’s leftover tea.

That’s the S.A.D. experience for many. It doesn’t care about your New Year’s resolutions or your holiday cheer—it’s a sneaky thief that swipes your energy and enthusiasm.

And guess what?

You’re not alone in this struggle. Millions of people wrestle with Seasonal Affective Disorder (S.A.D), and one big culprit behind it is the sunshine-powered nutrient: vitamin D.

In the UK “57% of people have a vitamin D level below the optimal range”

In fact, 50% of the world’s population suffers from vitamin D insufficiency!

Proven as one of the contributors to S.A.D. we at the Naked Pharmacy want to provide you with all the information and tools to get you to be the best version of you.

What is S.A.D (Seasonal Affective Disorder)?

Seasonal Affective Disorder, or S.A.D., isn’t just about feeling a bit “meh” during the colder months.

First identified in the 1980s by Dr. Norman Rosenthal, this condition has been the focus of numerous studies linking its onset to reduced exposure to sunlight. Historically, humans have spent winters closer to the equator or relied heavily on outdoor activities, both of which naturally increased sunlight exposure.

However, with the rise of modern indoor lifestyles and less mobility during colder months, the prevalence of S.A.D has skyrocketed. Today, millions across the globe experience this debilitating condition, further emphasising the importance of understanding its causes and treatments.

It’s a genuine medical condition that’s closely tied to changes in sunlight exposure as the seasons shift. For many, the lack of natural light in autumn and winter can cause a significant dip in mood, energy, and overall well-being.

The NHS defines S.A.D as a form of depression linked to seasonal changes. It’s not just the weather’s fault; the reduced sunlight can disrupt your body’s internal clock and lead to a drop in serotonin levels—a key player in mood regulation. Think of it as your brain’s own sad weather report.

Recognising Symptoms of SAD

Not all feelings of sadness equal S.A.D. So, how do you know if you are just having a bad day or something more?

This can be really confusing, and it is probably worth going through more specific symptoms associated with S.A.D below:

Signs of S.A.D include:

• Feeling sad without any obvious reason
• Increased irritability or feelings of hopelessness
• Struggling to get out of bed or complete daily tasks
• Weight gain or loss due to changes in appetite
• Low motivation that aligns with the darker months

Ask yourself: “Am I depressed?” without a defined event or direct reason to attribute it to or “am I sad” because something acute (like a difficult conversation or a bad day at work) has really upset you?

Another way to look at it is, if these symptoms were to persist and intensify as the days grow shorter, it’s worth seeking advice.

Remember, S.A.D is more than just “winter blues”—it’s a diagnosable condition with effective treatments.

The Connection Between S.A.D and Vitamin D

Here’s where things get interesting. One major piece of the S.A.D puzzle is vitamin D—the sunshine vitamin. When sunlight hits your skin, your body produces vitamin D, which plays a crucial role in mood regulation, immune function, and overall health.

Why is vitamin D so important?

Apologies in advance the next bit is the pharmacist in me coming out!

• It supports the production of serotonin, the “happy hormone.”
• It regulates calcium absorption, which is crucial for healthy bones and teeth.
• It’s linked to better sleep and energy levels

Research shows that people with S.A.D often have lower vitamin D levels.

A study published in the Journal of Affective Disorders revealed that individuals with S.A.D frequently exhibit significantly reduced serum vitamin D levels compared to those without the condition. (The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults)

Another extensive review in the British Journal of Psychiatry highlighted that vitamin D plays a critical role in serotonin synthesis, which directly influences mood. (Vitamin D deficiency and depression in adults: systematic review and meta-analysis)

Furthermore, a 2021 study demonstrated that supplementing with vitamin D in participants with low levels improved their depression scores by up to 40%, emphasising the nutrient’s potential in managing S.A.D symptoms effectively.

(The effect of vitamin D supplementation on depression: a systematic review and dose–response meta-analysis of randomized controlled trials)

This deficiency can amplify symptoms of depression and fatigue. Worse, during winter, when we’re bundled up and sunlight is scarce, vitamin D production drops dramatically.

The studies mentioned above suggest that supplementing with vitamin D may help improve mood and reduce the severity of S.A.D symptoms.

Effective Treatments for S.A.D

The good news? You don’t have to wait for spring to feel like yourself again.

In fact, there are several options available to help you regain balance and energy even in the darkest months.

From light therapy to cognitive behavioural therapy specifically tailored for S.A.D, modern treatments offer hope and measurable results.

By combining these with the right supplementation and lifestyle changes, many people find relief from their symptoms long before winter ends. Here are some tried-and-tested ways to manage S.A.D:

Light Therapy

Sometimes, the best way to combat a lack of sunlight is to fake it until you make it!

Enter the S.A.D lamp—a game-changer for many.

• What is a S.A.D. lamp? These lamps mimic natural sunlight, helping to reset your internal clock and boost serotonin levels.
• How to use it: Sit before a S.A.D. lamp for 20-30 minutes each morning.
• Do S.A.D lamps work? Studies suggest that light therapy can significantly improve symptoms in 60-80% of people with S.A.D.

When shopping for the best S.A.D lamps, look for one that provides 10,000 lux—the optimal brightness for effective treatment.

Vitamin D Supplementation

When sunlight isn’t an option, vitamin D supplements come to the rescue.

• High-strength vitamin D: Consider taking 1,000-4,000 IU daily, depending on your needs. Consult your GP or reach out to our pharmacy service for guidance.
• Best vitamin D supplement UK: Look for supplements with D3 the most bioavailable form, (I know I’ll be being biased when I say ours is one of the best!)

Natural sources of vitamin D: Fortified foods, mushrooms, and fatty fish can help, but supplementation is often necessary in the winter months.

Lifestyle Changes to Boost Mental Health During SAD Seasons

Small changes can make a big difference.

Here’s how to brighten your days and transform your winter months into a season of growth and positivity. These actionable tips are designed to uplift your mood, energise your body, and help you thrive despite the chilly darkness outside.

• Exercise: Physical activity releases endorphins, the body’s natural mood boosters.
• Diet: Include foods rich in omega-3 fatty acids, vitamin D, and antioxidants.
• Natural light: Spend time outdoors during daylight hours, even on cloudy days.
• Mindfulness: Practices like yoga and meditation can help manage stress and improve mood.
• Social connections: Stay connected with friends and family—a quick chat can do wonders. (I really, really mean this!)

When to Seek Professional Help

If symptoms of S.A.D. or depression persist despite lifestyle changes and treatments, it’s essential to consult a healthcare professional. A proper diagnosis can help tailor a treatment plan, whether it’s therapy, medication, or a combination of both.

Signs to seek help include:

• Persistent feelings of hopelessness
• Difficulty functioning in daily life
• Thoughts of self-harm or suicide

The NHS and private healthcare providers offer a range of support options for seasonal affective disorder and depression. Don’t wait—help is available.

The bottom line is we need to talk about one more important tool in your arsenal—Vitamin D.

At The Naked Pharmacy, we believe that knowledge is power. By equipping you with the right information, we’re here to help you stay energised and resilient throughout the winter months. Together, we can tackle whatever the season throws our way!

What causes vitamin D deficiency?

Lack of sunlight is the main culprit. Other factors include aging, darker skin tones, and certain medical conditions like Crohn’s disease or kidney issues that impair absorption. Additionally, people who spend most of their time indoors or live in regions with long winters are at higher risk. Dietary sources alone are rarely enough to meet your daily needs.

What are the symptoms of vitamin D deficiency?

Symptoms include fatigue, muscle weakness, bone pain, and mood swings. Hair loss, brittle nails, and even weakened immunity can also signal a lack of vitamin D.

How much vitamin D per day should I take?

The NHS recommends 400 IU daily, but during winter, many experts suggest 1,000-2,000 IU for optimal health. For individuals with significant deficiencies, healthcare providers may recommend higher doses temporarily.

What foods have vitamin D?

Fatty fish (like salmon and mackerel), fortified cereals, egg yolks, and mushrooms exposed to UV light are rich in vitamin D. However, these foods alone may not provide sufficient amounts, making supplements a practical choice for many.

Can you overdose on vitamin D?

Yes, but it’s rare. Vitamin D toxicity usually occurs from excessive supplementation, not from diet or sun exposure. Symptoms include nausea, vomiting, and kidney damage. Stick to recommended doses and consult your healthcare provider for tailored advice.

Does sunscreen block vitamin D?

Yes, sunscreen can significantly reduce vitamin D synthesis by blocking UVB rays. That said, a balanced approach is essential—short, unprotected sun exposure (10-15 minutes) on your skin a few times a week can suffice without increasing skin cancer risk.

Does vitamin D give you energy?

While vitamin D isn’t a direct energy booster, maintaining optimal levels can alleviate fatigue and improve muscle function, contributing to overall vitality. Studies also show its positive effects on mood and cognitive performance, indirectly enhancing energy levels.

Are there other benefits of vitamin D?

Yes! Vitamin D supports immune function, helps regulate insulin levels, and may even play a role in reducing the risk of certain chronic diseases like heart disease and multiple sclerosis. Its far-reaching benefits make it a key nutrient for overall health.

A Brighter Outlook

S.A.D and vitamin D deficiency don’t have to rule your winter. With the right tools—light therapy, supplements, and lifestyle tweaks—you can reclaim your mood and energy. So, grab a S.A.D. lamp, stock up on vitamin D, and get ready to shine, even when the sun doesn’t.

Remember: you’re not alone, and brighter days are just around the corner—both literally and figuratively.

Speak to our expert pharmacists today

Our registered pharmacists are available for free expert advice and to answer all your questions about your health and your current medications, so that you can feel fully supported on your health journey.

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Abhinav Thakore

Abhi is a seasoned pharmacist with 15 years of experience across community pharmacies, central government, and clinical trials. Passionate about prevention rather than treatment, he is driven by a strong desire to improve health outcomes and help others live healthier lives.

Outside of work, Abhi leads an active lifestyle and has recently taken on the exciting challenge of managing his local football team.

Your menstrual cycle is a powerhouse that regulates hormones, supports reproductive health and influences mood and energy.

While period apps have their place, many of us still scratch our heads over the best times to exercise, rest, and what ‘normal’ even looks like. With energy levels fluctuating like British weather and mood swings that at times could rival Eastenders, it’s only natural things that can feel a little overwhelming.

So, embrace your cycle and empower yourself to thrive, because understanding your cycle better isn’t just smart – it’s liberating.

"A whopping 80% of women suffer from PMS"

Know your Flow

Here’s a quick overview of your cycle, all summed up in this neat little box. If only it were that straightforward, eh?

Tips for a smoother period

Ever found yourself scratching your head about what’s best for your menstrual health? Here are some things worth thinking about …

Put a little sunshine in your cycle

A deficiency in Vitamin D could contribute to irregular cycles and in some cases can be a factor in polycystic ovary syndrome. If your levels are low – it’s worth getting outside more and taking a supplement like Naked’s Vitamin D.

Post-partum period

Your period usually returns between six and 18 months after giving birth. It could be the same as before or it might be super heavy and painful. If this is the case for three to six months, give us a call and we’d be happy to chat.

Limit plastics

Evidence suggests that synthetic chemicals in our environment can interfere with our hormonal systems – and that includes many over-the-counter pads and tampons. Don’t worry, there’s lots of kinder alternatives from those which are organic and plastic-free to reusable options like menstrual cups, which are kinder to you and the environment.

Period dramas

Women in long-term stressful situations can have irregular cycles or trouble conceiving. You can’t always avoid stress, but seeking out a supportive someone and making time for some extra self-care can really help. Saffrosun Energy or Calm can also help as they’re great for regulating hormones and levelling moods.

Is Exercise the Holy Grail?

It’s not a golden ticket to a pain-free cycle ride into the sunset, but it can help.

Low-impact exercise like yoga might be best during your menses. In the follicular phase, your energy is at its lowest — so again, low-key stuff like walking may suit. During ovulation, you might have more energy. According to studies, you’ll feel more attractive and confident too. Go and ask for that pay rise!

In the luteal phase, you have more progesterone, so you’re likely to be feeling a bit sluggish and irritable. Perhaps checking in with a little self-care is in order?

Buying better for you

Bleached tampons and pads may contain dioxins, but there are plenty of options to consider like switching to organic options, menstrual cups, or period underwear.

Sweet dreams

If melatonin levels are off – that’s the hormones that help set your sleep cycle – your menstrual cycle might be affected. Make your bedroom dark, reduce screen time and prioritise those zeds. Magnesium is a bit of a wonder. Not only can help reduce cramps by relaxing muscles and easing pain, but it’s also great for sleep disturbances. Check out our Marine Magnesium.

Eat in Sync with Your Cycle

During your menstrual phase, your body loses key nutrients – especially iron. Boost your intake with iron-rich foods like lentils, red meat or even apricots.

When Things Just Aren’t Right

Speak out. Call your doctor. Shout it from the rooftops. We’re often taught to put up with things. If you have horrendous cramps, it’s easy to think that popping a paracetamol and hugging a hot water bottle through gritted teeth should carry you through the day. Yes, some discomfort is normal. If there’s some – try nature’s anti-inflammatory miracle, turmeric, which really can work wonders for menstrual cramps. Try Natruflex Turmeric anytime or during the week of your period. What pain shouldn’t do is completely stop you in your tracks. If it does – give us a call or speak to your GP.  

If your period is more of a flood than a flow, it’s time to reassess. Here are some things to watch for:

• changing pads or tampons every 1-2 hours.
• emptying your menstrual cup more than recommended.
• using two types of protection at once.

And … Irregular Periods:

These can feel like a rollercoaster you didn’t sign up for. Keep an eye out for:

• no period for over 90 days.
• flows that are heavier or lighter than usual.
• periods lasting longer than seven days.
• cycles shorter than 21 days or longer than 35 days.

Remember, self-care starts with you …

If your cycle feels chaotic or is causing you pain or you just want to talk it through with a friendly expert, our pharmacists are always happy to hear from you.

Book a free 10-minute pharmacist consultation to discuss the ups and downs of your menstrual health or any other queries.