Get your lockdown sleep routine back on track

Sleep routine back to normal

The COVID-19 lockdown not only changed our day-time routines but also impacted our normal sleeping patterns.

Whether it’s the lack of structure during our seemingly interminable days spent at home, or those late-night binge-watching sessions that sent your night-time routine into a tail spin, you can restore your once healthy sleeping patterns.

The path to better sleep

An important step is to go outside more. Spending more time indoors has reduced our exposed to natural light, which we need to produce melatonin – the hormone that regulates sleep patterns. Without a daily dose of sunshine, melatonin levels fall significantly and we can struggle to fall asleep at night.

Another key element critical to healthful sleep is sleep hygiene. The hours before midnight are crucial because that’s when you get the best quality sleep, so don’t stay up late every night watching TV. It is also beneficial to turn off all devices 30 minutes before bed time and implement a routine to help you wind down before bed.

Support sleep with supplements

Our stress levels are also sky-high during this uncertain time. This too means that we stay up, worrying and fretting about the virus, the world and our future.

Including a product like Duo-Calm in your daily supplement routine can help calm your mind and body and get you through the lockdown without sacrificing your much-needed sleep.

Duo-Calm can help you fall asleep faster, improves sleep quality, alleviates tension and supports a calm and relaxed state.

With ingredients that de-stress the body, shorten sleep onset and regulate your circadian rhythm, you can wake up each day feeling fresh and ready to take on whatever challenge lockdown throws your way. These ingredients include:


Valerian is a natural sedative. It offers important health benefits that range from treatment of anxiety to cures for insomnia. Research shows that Valerian, a potent but safe sleep aid reduces sleep latency (the time it takes to fall asleep). It also improves the quality of sleep.

Valerian is also used for anxiety and psychological stress as it reduces blood pressure, heart rate and feelings of pressure when under tension.


Chamomile is caffeine-free and a gentle relaxing and sleep aid. Due to its anti-spasmodic properties it is a muscle relaxant. Because of its calming and sedative properties, it also induces sleep. This is attributed to an antioxidant it contains called, Apigenin. This antioxidant binds to benzodiazepine receptors in the brain which reduces irritability, decreases anxiety and treats insomnia.

Chrysin, which is phytochemical found in chamomile, binds to GABA receptors. This reduces brain activity and produces a calming effect in the central nervous system. Chamomile can decrease symptoms of mild to moderate generalised anxiety.

Magnesium glycinate

The body requires large amounts of magnesium as it is involved in a wide range of processes in the body and is used in over 600 cellular actions. These include muscle relaxation and influencing certain processes that promote sleep.

A magnesium deficiency, which is increasingly common, can cause muscle tightness, increased stress, reduced serotonin levels and even sleep complications. It is also essential in the production of the feel-good chemical serotonin.

Magnesium glycinate also binds with GABA and that leads to anti-anxiety effects. It is therefore used to   manage stress by improving mood and encouraging healthy sleep habits.

Vitamin B6

Vitamin B6 promotes proper nervous system function. Vitamin B6 deficiencies contribute to chemical imbalances related to depression. With vital roles in the production of dopamine and serotonin, vitamin B is essential to reduce irritability and depression. Vitamin B6 also acts together with magnesium to promote muscle relaxation. It is specifically recommended at bedtime to help improve sleep.

You can purchase Duo Calm Soothing Sleep online and at selected stockists for R445. Delivery available from 1 May 2020.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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