If I asked you to name the number one source of stress in your life, what would you say? The eternal work-life balance conundrum? Your health? Being and doing all the things for all the people? Or could the answer be closer to home? Take a moment to pause and consider, what if the answer is, in fact, “me”? What if you could explore, with compassionate curiosity, the internal patterns that contribute to stress - while also acknowledging the external forces that shape your experience? 

The Stress Triangle 

Stress isn’t just about having too much on your plate. It’s biological, psychological, and social, three interconnected forces shaping our experience. From a social perspective, the systems of modern life are undeniably relentless. In mid-life, we’re juggling our most senior career roles, still-needy kids, and aging parents.

When we eventually retire, we’re required to step into the role of childcare support for our grandchildren. It’s a lot. At the same time, our experience of life is largely shaped by our perspective and attitude, which are influenced by our biology and psychology. And since both are adaptable, so is our experience.  

Self-Compassion 

Exploring the internal causes of stress isn’t about beating ourselves up, it’s about taking responsibility for our own experience. When we focus only on the social causes of stress, we tend to seek external solutions: time management hacks, retail therapy, holidays.

While these can help in the short term, real transformation comes from how we relate to stress itself, by shifting our response in the body and mind. It’s important to do this with self-compassion rather than self-criticism. As my favourite quote from psychologist Carl Rogers goes, “The curious paradox is that when I accept myself just as I am, then I can change.” 

On the surface, self-compassion, much like the idea of accepting ourselves just as we are, can sound like letting ourselves off the hook. It can seem passive, but in reality, compassion is inherently active. It’s about turning towards our struggles, facing them head on, even when it feels uncomfortable.

Self-compassion reminds us that the biological and psychological causes of stress are not personal failings, but the result of our innate human wiring and life experiences. None of this is our fault, and we have the power to shift our experience. 

The Body 

Stress hijacks our nervous system. Many of us unknowingly spend much of our time in a fight or flight state, making nervous system regulation key for stress management. With all the wellness advice being shoved down our necks, this task can feel overwhelming, but it’s really quite simple - it all comes down to consistently meeting our body’s basic needs.

Good quality sleep, hydration (including mindful caffeine and alcohol intake), nutrition (including supplements), and movement. Reconnecting with our body’s natural cues is also essential. Need the loo? Don’t fire off one more email or empty the dishwasher first, just go. Feeling cold? Put a jumper on. Roasting hot? Take it off. The more we acknowledge and respond to our most basic needs, the safer, and less stressed, our body feels. 

The Mind

The messages we’ve absorbed since childhood about success, productivity, and responsibility shape our relationship to stress, often without us realising it. Gaining deeper insight into our beliefs and how they contribute to stress can be truly transformative.

One way to do this is by observing our thoughts, feelings, and behaviours as clues to our unconscious patterns. Working with a practitioner or journaling can be powerful tools for this exploration. A simple but impactful question to ask ourselves is, "How do I want to feel?", inviting us to design our lives in a way that aligns with those desired feelings. 

Stress is a natural part of life, but it’s not inevitable and shouldn’t be constant. Turning inward with compassion and reflecting on how our internal responses contribute to the stress we experience, is one of the most caring actions we can take for ourselves. The added bonus is that when we take charge of stress in the body and mind, our capacity to manage the external causes of stress also expands. 

Meet our guest writer! Katie Williams

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.