Introduction: Sleep is a cornerstone of well-being—essential for emotional resilience, cognitive performance, immune function, and overall quality of life. Yet, many people, including healthcare professionals like pharmacists, struggle to get enough of it. Lying awake with a racing mind and mounting stress can be both frustrating and exhausting.
Chronic poor sleep or insomnia is more than just a nightly inconvenience—it poses serious risks to physical health. Over time, inadequate sleep has been linked to an increased risk of conditions such as cardiovascular disease, type 2 diabetes, obesity, hypertension, and weakened immune response. It can also contribute to hormonal imbalances, inflammation, and impaired metabolic function, reducing long-term quality of life. As pharmacists, we are uniquely placed to not only improve our own sleep hygiene but also guide patients through simple, evidencebased lifestyle changes. One area gaining traction in sleep and relaxation support is magnesium supplementation. But before we delve into that, let’s explore sleep as a whole-system process that can be supported by sustainable daily habits.
The Science of Sleep: Why Routine Matters
The human body operates on a 24-hour cycle known as the circadian rhythm. This internal clock governs sleep-wake patterns, hormone release, and even digestive activity. Disruptions to this rhythm—through irregular schedules, excessive screen exposure, or poor dietary habits— can profoundly affect sleep quality.
Establishing a consistent sleep routine is one of the most powerful ways to regulate the circadian rhythm:
• Try to wake up and go to bed at the same time every day, even on weekends.
• Aim for 7–8 hours of sleep per night—adequate for most adults.
• Seek out morning light exposure, ideally for 15–20 minutes, which will have a positive impact on your next night’s sleep. A morning walk or even sitting by a bright window can help recalibrate the body’s sleep-wake cycle. This can be difficult during the winter months, but try to squeeze some natural light exposure into the early part of the day somewhere!
Creating a Wind-Down Ritual: From Overstimulated to Rested
Adults, just like children, benefit from a wind-down routine. Today’s modern lifestyle is rich in stimuli—excess caffeine, digital content, blue light, and stress. As pharmacists, we can promote gentle evening routines to downregulate the nervous system and prepare the body for sleep. Practical tips to share with patients (and apply ourselves):
• Finish eating 2–3 hours before bedtime. Avoid heavy meals and sugary snacks late at night.
• Limit caffeine and alcohol in the evening. Both can interfere with sleep quality.
• Switch off screens at least an hour before bed. Recommend reading or journaling instead. Try charging your phone outside the bedroom, or at least the other side of the room! Another tip for your phone is to switch it to black and white mode in the evenings – you’re much less likely to “doom scroll” with this setting on, trust me!
• Dim the lights in the evening. Use lamps instead of overhead lighting to mimic dusk. Beware of bright bathroom lights, which will negatively impact melatonin levels. Try using a floor-level sensor light for any late-night trips to the bathroom!
• Incorporate aromatherapy. Scents like lavender are shown to reduce anxiety and improve sleep latency. They also help to contribute to a wind-down ritual, engaging the sense of smell.
• Take a warm bath or shower, followed by gentle stretching or a short bedtime yoga session. This helps to wring out tensions from the day and relax the muscles.
• Encourage journaling or gratitude writing to shift focus away from stressors. Focusing on the good things in life helps to train our thoughts to be more positive, which can help to relax the nervous system.
• Teach breathing techniques, like the 4-7-8 breath, to calm the mind and body. (4-7-8breathing exercise: Breathe in through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 4 or 5 times. Try this when you are in bed with the lights off…zzzz!!)
• Use soundscapes or calming music, ideally with an autoshutoff timer.
These rituals help condition the body to associate certain cues—like scents, sounds, and activities—with sleep readiness.
Nasal vs. Mouth Breathing: A Silent Influence on Sleep Quality
An often-overlooked factor affecting sleep quality is how we breathe—specifically, whether we breathe through the nose or mouth. Nasal breathing is the body’s natural and most efficient pathway, helping to humidify, filter, and regulate airflow. It also supports optimal oxygen exchange by promoting diaphragmatic breathing and activating the parasympathetic nervous system, which aids relaxation. In contrast, mouth breathing during sleep has been associated with dry mouth, snoring, and disrupted sleep, and may exacerbate or indicate conditions like obstructive sleep apnoea (OSA)—a disorder where breathing repeatedly stops and starts, often without the person’s awareness. Pharmacists should be alert to signs of mouth breathing or undiagnosed OSA in patients presenting with fatigue, poor concentration, or nighttime restlessness, and refer them for medical evaluation by their GP when needed.
Encouraging awareness of nasal breathing and promoting good airway health—especially in children and patients with allergies or nasal congestion—can be a valuable part of holistic sleep care.
The Magnesium Connection: Relaxation at a Cellular Level
Magnesium plays a crucial role in muscle function, nerve conduction, and stress modulation. Importantly, it also supports GABA (gammaaminobutyric acid) activity—a neurotransmitter involved in calming the nervous system and facilitating sleep.
As pharmacists, we can:
• Assess for symptoms of magnesium deficiency, especially in patients with chronic stress, high caffeine intake, poor diets, or gastrointestinal disorders.
• Recommend dietary sources of magnesium first: leafy greens, nuts, seeds, whole grains, and dark chocolate (just a square or two after dinner can help with cravings and provide a dose of magnesium).
• Suggest magnesium supplementation where appropriate. Forms like magnesium glycinate or citrate are better absorbed and gentler on the stomach.
• Caution patients about the excessive use of laxative forms like magnesium oxide, which may cause digestive discomfort and diarrhoea.
• Discuss topical magnesium (e.g., Epsom salt baths or magnesium oil sprays), which some patients prefer for muscle relaxation.
A Role for Pharmacists in Sleep Hygiene Education
With our accessible role in the community, pharmacists are in a strong position to:
• Offer advice on nonpharmacological sleep aids before resorting to medication.
• Guide patients in evaluating lifestyle factors, such as screen time, diet, and stress.
• Provide clear information on herbal teas (e.g., valerian, chamomile, lemon balm) and aromatherapy oils that promote relaxation and encourage a wind-down ritual.
• Recognise when to refer patients for sleep disorders such as insomnia, sleep apnoea, or anxiety-related sleep issues.
Conclusion
Sleep should be seen as a vital sign—one that reflects physical,
emotional, and neurological health. Better sleep improves health outcomes and reduces our risk of heart attacks. By prioritizing our own rest and offering sleep education in pharmacy practice, we not only improve our own resilience but also contribute meaningfully to public health.
With the right tools—routine, rituals, and restorative nutrients like magnesium—we can all move a little closer to a better night’s sleep.
To explore more about the lifestyle health approach I advocate at Meaghers Pharmacy, visit www. meagherspharmacy.ie and discover Pharmacy 360—a holistic framework for well-being. There, you’ll find insights into the seven pillars of lifestyle health: Sleep, Nutrition, Movement, Stress Management, Social Connections & Relationships, Core Values, and Environment. You can also follow me on Instagram @lizohaganpharmacist for more tips and updates.
Written by Liz O’Hagan, Pharmacist & Lifestyle Medicine Expert
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