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How Does Your Diet Affect Stress?

Stress can be a hindrance in everyday life. It interferes with both everyday activities and major milestones. We all try to avoid stress as best as we can, but it’s not always as easy as that.

However, there are some small ways we can unwind the tension, such as using CBD oil for stress, enjoying daily exercise or having a healthy diet.

Here, we’re going to be having a look at the relationship between stress and diets. You’ll find out how to create harmony between the two and hopefully, reduce your daily stress.

Stress and Diet: Why are They Linked?

It may sound surprising that eating can have an impact on our stress levels, but if you think back to when you may have drunk too much coffee due to a sleepless night or an important deadline, you begin to understand.

Although the sleepless night or deadline were providing the perfect environment for a stressful situation, the caffeine in the coffee is also stimulating the adrenal glands to release hormones such as cortisol, our stress hormone.

Eating and drinking certain food and drinks may seem like small, insignificant factors, but as these habits mount up, they can influence how we create and deal with stress.

Chronic stress weakens the immune system, ultimately compromising the body’s defences. When ill, the body is under even more strain, so it’s important to be mindful of a healthy diet to help support your body.

A selection of vegetables

Food and Drinks That Contribute to Stress

While a generally good diet can contribute to a more positive outlook, there are certain foods to watch out for if you want to reduce feelings of stress and anxiety.

Sugar and Fat

When feeling stressed, you have probably encountered a craving for processed sugar. Sugar will only provide a short burst of energy; you may feel a temporary relief from the stress but your sugar levels will eventually crash.

The sugar crash, otherwise known as a ‘low’ period, will put a strain on the body and can cause irritability as well as increased food cravings. This can create a vicious cycle and make you feel worse in the long term.

A jar of sugar cubes


Although alcohol is known to take the edge off and is used as a means of coping with stress, in the long term it can cause sleep problems and nervousness. It releases large amounts of adrenaline and also affects blood sugar levels.

Shelves of whiskey

Processed Carbohydrates

With little nutritional value, processed carbohydrates can cause fluctuating blood sugar levels, this can leave you feeling even more moody and irritable.

Spinach and cheese pastry rolls

How Improving Your Diet Can Reduce Stress

It’s important to take some time for self-care. Stress can lead to us placing more pressure to not feel it or simply carry on without everyday activities. During these times, it’s recommended to nurture the body’s needs.

Vitamins and Minerals

It’s always a good idea to be mindful of B vitamins, vitamin C and Magnesium. B vitamins help to provide energy; you can find them in bananas and nuts, which are great for snacking on. They can also be found in meat, fish and dairy.

Vitamin C-rich foods are not only great for the immune system, but the biggest store of it is in the adrenal glands, which produce the stress hormone. To keep this healthy, you should incorporate more tomatoes, peppers and broccoli into your diet.

Magnesium is an essential mineral as it reduces anxiety and relaxes the muscles, while also being involved with hormone and energy production. You should try to involve it in your diet by eating brazil nuts, lentils, whole grains and leafy greens.

CBD can offer you support by helping to reduce feelings of stress and anxiety. However, it is not a miracle cure. If you feel like you might be suffering from chronic stress, we would advise speaking to a healthcare professional about your concerns.

If you want to learn more, why not check out this blog below?

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Why is Wellness Important?

Most people try their best to make improvements in their life that will be beneficial to their wellbeing and quality of life. The idea of wellness covers far more than physical health, as it recognises how multiple areas of your life can impact your wellbeing.

Here we explore what wellness is, why it is so important and what you can do to reach your optimal level of wellness.

What is Wellness?

While we know the benefits of good physical health, wellness covers far more than the physical being. We can see the need for wellness in many areas of our life, including:

  • emotionally;
  • spiritually;
  • environmentally;
  • physically;
  • occupationally;
  • intellectually;
  • socially;
  • financially.

All of these categories work together to create an overall experience of wellness. By maintaining a good quality and balanced wellness in all areas of life, you can reduce stress, risk of illness and improve your wellbeing.

You may have experienced how this can work in your own life. For example, if you are having financial difficulties, then this can impact many other areas of your life, such as your emotional, environmental and social wellbeing.

Why is Wellness Important?

Wellness is incredibly important as it impacts all areas of our life. It is all about solving challenges in life to find a balance that allows you to live life to its full potential.

This is obviously easier said than done, as many people have at least one area that they find difficult to maintain. This is especially hard when dealing with factors out of your control, such as health problems or unexpected financial difficulties.

We can still do our best to try and improve each area of our lives as best we can.

Here we will take a look at the eight categories of wellness more in-depth, and explore how these can be improved.

Emotional Wellness

Emotional wellness refers to your mental health and how your thoughts, feelings and behaviours can have an impact. Dealing with stress is a large part of improving your emotional wellness, so developing good self-care practices and stress-reduction techniques is essential.

Some ways you can help develop emotional wellness:

  • Focussing on positive elements of life and staying optimistic.
  • Practicing mindfulness and self-care.
  • Gaining a good work/life balance.
  • Seeking professional help if needed.
  • Maintaining strong relationships with family and friends.
  • Getting good quality sleep every night.
  • Using CBD products to help reduce stress and improve sleep.

Spiritual Wellness

Spiritual wellness helps you to find purpose and meaning in life and establishes the values that you live by. It helps you to find peace and balance and guides your actions in life through a system of beliefs and values.

While for some, this may be a religious form of spirituality; for others, it can be about finding moments to contemplate and meditate and discovering your own spirituality.

Some ways you can help develop spiritual wellness:

  • Practice yoga or meditation.
  • Exploring your inner self.
  • Reflecting on past events and forgiving past actions.
  • Spending time in nature.
  • Practising positive affirmations
  • Being part of an organised religion.

Environmental Wellness

Environmental wellness focusses on the world around you and that the way you are living is respectful to your surroundings. It can involve both the natural world and your personal living environment.

Some ways you can help develop environmental wellness:

  • Choosing more sustainable products.
  • Recycling your rubbish when possible.
  • Reducing your use of electricity and water.
  • Enjoying time walking outdoors or gardening.
  • Using bikes, public transport or walking over driving.

Physical Wellness

Physical wellness is the form of wellness we will be most familiar with. It refers to keeping your body fit and healthy through exercise, a well-balanced diet and good lifestyle choices.

Some ways you can help develop physical wellness:

  • Eating a well-balanced diet, with the right portion sizes.
  • Exercising for 30 minutes each day as a minimum.
  • Getting enough quality sleep each night.
  • Stopping smoking.
  • Reducing the intake of alcohol and sugar.
  • Listening to your body’s needs.
  • Getting medical help for illness and ailments.

Occupational Wellness

If you’re not happy at work, then other areas of your life are likely to suffer. Occupational wellness is about finding satisfaction and joy in your career and reducing workplace stress.

Some ways you can help develop occupational wellness:

  • Establishing a good work/life balance.
  • Developing friendships and connections with colleagues.
  • Learning conflict management strategies.
  • Setting career goals for personal development.
  • Increase your skills and qualifications.
  • Focus on the benefits and positives of your job.

Intellectual Wellness

Intellectual wellness helps to stimulate our minds and keep us developing our knowledge and skills. Our intellectual wellness can bring us satisfaction and a feeling of fulfilment and purpose, as well as helping to improve other areas of our lives, such as our occupation.

Some ways you can help develop intellectual wellness:

  • Trying new hobbies, such as learning a craft or musical instrument.
  • Reading more books.
  • Learning a language.
  • Travelling to experience different cultures and cuisines.
  • Taking a course to learn a new skill.
  • Making time to be more creative.

Social Wellness

Social wellness is about having strong connections with others and developing a support system of loved ones. To have good social wellness, you want these connections to be positive, meaning you feel safe, comfortable and happy being around them.

Some ways you can help develop social wellness:

  • Spending time with family and friends.
  • Getting involved in your community.
  • Building new friendships and reaching out to old friends.
  • Communicating respectfully and without judgement.
  • Opening up to those you trust.

Financial Wellness

Financial wellness refers to your ability to successfully manage money. By having strong financial wellness, you can avoid feelings of stress and anxiety.

Some ways you can help develop financial wellness:

  • Living within your means.
  • Paying off credit cards and loans.
  • Establishing and following a budget.
  • Setting aside savings.
  • Paying into a pension fund.
  • Getting help from a financial advisor.

How Can ElleVance Help?

If you struggle with stress, sleeplessness or pain and find that these factors are impacting your wellness, then ElleVance may be able to help.

We offer a range of CBD products, including oils, capsules and balms, which can be used to reduce anxiety, relieve pain and improve sleep.

If you would like to find out more about how these products could help you improve your wellness, then click below, or get in touch with our team who will be happy to advise you.

What’s the Best Way to Take CBD Products?

In recent years, CBD products have grown in popularity. People seek out products containing CBD as a way to alleviate symptoms of pain, anxiety and sleeplessness, amongst other benefits that CBD may offer.

While CBD oil is one of the most common forms of CBD – and likely the one that most will think of when CBD is mentioned – it isn’t the only way of taking this supplement.

Here, we take a look at the ways CBD can be used with different types of products. We will explore the differences between the products and explain which one could work best for you!

CBD Oil as Oral Drops

CBD as an oil that you take via the mouth is one of the most common ways of using CBD in the UK. If you’ve not tried CBD before, then this is probably what you think of when hearing the word ‘CBD’.

Oil taken orally can either be consumed as a drop under your tongue, swallowed, or enjoyed in a drink, depending on what the product packaging states.  

Pros of CBD Oils

Taking CBD oil orally is quick and convenient, and it gives you more control over the precise dosage you are giving yourself. It is one of the easiest ways of taking CBD, as you simply drop the oil into your mouth.

Another major pro point for CBD oil is how fast it works. By taking CBD via the mouth, it can enter the bloodstream quickly, meaning it takes less time for you to start seeing the effects of the CBD oil.

As well as this, it is an efficient way of taking CBD. CBD oil taken orally is absorbed well by the body into the bloodstream.

Cons of CBD Oils

While CBD oil is one of the best ways of taking CBD, there are a couple of potential drawbacks.

The taste of CBD oil can be quite strong, and this can be offputting for some, especially as the oil is taken orally. If you do not enjoy the taste or feel of CBD oil in your mouth, then a different method of taking CBD could be better for you.

Another drawback of CBD oils is that the use of a dropper or syringe to put drops of CBD into your mouth may not be accessible to all who want to use it. For example, if you have a condition which affects your movement or hand control, such as arthritis or Parkinson’s, then it may be challenging to apply the drops correctly. As such, an alternative option may be better, such as capsules or balms.  

CBD Capsules

CBD capsules are soft gel capsules that contain CBD. The capsules are simply swallowed, usually with a glass of water. They then break down in the stomach, where the CBD is then released into the bloodstream.

Pros of CBD Capsules

CBD capsules are one of the most convenient ways of taking CBD. As they are small capsules, they can be taken discreetly while out and about. You just need to swallow a capsule to get your dose of CBD, so it is an incredibly easy method of taking CBD.

Another benefit is that they do not have a taste. You swallow the capsule whole, so you don’t have to taste the CBD itself. If you have tried CBD oil before and did not enjoy the taste, or want to avoid the stronger flavour of oral CBD oil, then capsules are a great choice.

When using capsules, it is also very easy to adjust your dosage. You simply take more or less capsules depending on how much CBD you want to take.

Ellevance cbd capsules shop

Cons of CBD Capsules

One of the downsides of CBD capsules is that they can take longer to work. This is because they have to be passed through your stomach and liver before they reach your bloodstream.

This means it could take up to an hour before you begin to notice the effects. The slow-acting nature of capsules could be a disadvantage for those who want to use CBD as an immediate remedy for feelings of pain or anxiety.

However, taking CBD products regularly can help to maintain constant effectiveness, rather than taking smaller amounts as and when quickly needed. As such, if you take a dosage of CBD each day, then it does not matter too much how quickly it takes for the CBD capsules to break down in your stomach.

Another potential drawback of CBD capsules is that not all capsules are vegan, as they can be made with gelatine. Luckily, ElleVance’s capsules are suitable for vegans. If you are vegetarian or vegan, then be sure to check the packaging of your CBD capsules to ensure they meet your dietary requirements.

Topical CBD

Topical CBD, such as skincare products with CBD in, allow you to absorb CBD via the skin. This is a good option for those who want to avoid swallowing oils or capsules. 

Pros of Topical CBD

Topical CBD products, such as balms and creams, are very easy to use, as they are simply rubbed into the skin. This can be particularly useful for easing joint pain, as it can be applied directly to the area that hurts.

Our ElleVance Muscle & Joint Recovery CBD balm is applied to affected joints and muscles, where it is absorbed rapidly for deep-penetrating relief throughout the day. The balm also contains menthol for an immediate warming effect that can help ease pain while the CBD is absorbed and gets to work.

As for skincare products, many CBD balms and lotions also have additional benefits, such as helping to improve your skin.

Ellevance balms cta

Cons of Topical CBD

Topical CBD is more for relieving aches and pains, so if you’re looking for a CBD product to help with symptoms of stress, anxiety or sleeplessness, then you would be better suited to oils or capsules.

There are also some situations in which having to apply a cream may be more inconvenient than simply swallowing a CBD capsule. Perhaps work, clothing choices or your ability to reach the sore spot mean that applying a balm isn’t always possible.

Which CBD Product is Best?

As you can see, there are many pros and cons of each type of CBD product. Ultimately, the decision of which type is best is a personal choice that depends on the reasons you want to try CBD and your preferences on how it is consumed.

If you are using CBD for physical pain, then oil, capsules or balms can work well for you. However, if the CBD is being used to treat sleeplessness or anxiety, then you would be better off using oils or capsules.

The other thing to consider is the taste. CBD oil can taste strong, so if you want to avoid this, then you may want to choose capsules. However, if you want the fastest-acting CBD product, then the oil may be your best bet.

It can be worthwhile trying a few different types of CBD products to discover which kind works best for you. If you have tried CBD in the past and not got on with it, then it may be beneficial to try a different type of product to see if you enjoy using it more.

Want to try CBD products for yourself? Check out our full range of CBD products, including CBD oil, CBD capsules and CBD balms online.

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7 Foods for Good Sleep

Many of us struggle to get a good night’s sleep. But did you know your diet can play a big part in the quality of sleep you get?

Certain foods contain vitamins and chemicals that help to regulate our sleep cycle, promote sleepiness and generally help us to get a better quality of sleep.

Here we take a look at some of the foods (and drinks) you should try to help improve your sleep.


Almonds are one of the best things we can eat for promoting good sleep. The reason they are so good for our sleep quality is because they contain melatonin, which is a hormone that helps to regulate the sleep/wake cycle.

As well as this, almonds are full of magnesium and calcium, which can help your muscles to relax and promote sleep.

Warm Milk

A classic childhood remedy for helping little ones drift off, warm milk does actually have a legitimate scientific basis for helping you get some sleep.

Milk contains tryptophan, calcium, vitamin D and melatonin, which help promote feelings of sleepiness. The warmth of the drink also helps us to relax and can work as part of a nighttime ritual.

kiwi fruit slices


Kiwi fruit has been the source of research into how food can impact our sleep. One study from 2011 revealed that eating two kiwi fruits an hour before bed for a month helped to improve the quality and quantity of sleep, as well as reducing the amount of time it took to fall asleep.

This could be to do with the fact that kiwi contains many sleep-promoting compounds, including melatonin, anthocyanins and carotenoids.

Chamomile Tea

Chamomile tea has traditionally been used as a herbal treatment for insomnia. Many enjoy a cup of chamomile tea before bedtime, as the warmth of the drink can help you feel relaxed and induce sleepiness.

As well as this, the drink contains apigenin, which is believed to help induce sleep.



Walnuts help to make you feel sleepy and work to make your sleep more regular. This is down to the melatonin, serotonin and magnesium found within walnuts, which help to regulate sleep.

Oily fish

Oily fish, like salmon or mackerel, is a great addition to a balanced diet and can offer benefits to your sleep schedule to match.

Fish is an excellent source of Omega-3, which helps to regulate serotonin. Serotonin is responsible for establishing a sleep/wake cycle.

Research has been conducted into the effects of eating fish on sleep. The findings showed that those who ate salmon three times a week fell asleep faster and were less sleepy in the day than those who ate a comparable amount of chicken, pork or beef.


If you’d prefer meat to fish, then turkey is your best option. It is full of protein, vitamins and minerals, with the protein associated with promoting tiredness and improving sleep quality.

Likewise, turkey contains tryptophan, which increases melatonin production, which helps to regulate sleep, further helping you to get good sleep!

How Can CBD Help?

If you still struggle to sleep after adopting dietary and lifestyle changes, then a CBD oil for sleep may be able to help you.  

CBD has been found to have positive effects on sleep, helping to treat sleep disorders, insomnia and reduce the causes of sleeplessness, like anxiety, stress and pain.

If you are interested in trying out CBD oil to see if it has a positive impact on your sleep, then check out the range of products we have available here at ElleVance, including CBD oil and gel capsules.

a woman asleep in a bed insomnia sleep relief cbd

How to Improve Your Sleep

Sleep is something that can, unfortunately, evade all of us at some point in our lives.

When we’re overworked and stressed, quality sleep can be difficult to get, and even more challenging to maintain.

Sleeping issues are not few and far between for Britons, with an estimated third of the population experiencing insomnia in their lifetime according to the NHS.

What about those nights we just can’t drift off, or the moment you hear one little noise outside, and you know you’re awake for another few hours? These seemingly small things can have a significant impact on our health in both the short term and long term.

On top of that, there are many other sleep disorders, like sleep apnea and REM sleep behaviour disorder, that are a part of some people’s everyday lives.

So, how can we improve our sleep?

A clock on a bed

Quality of Sleep and the Four Stages

To improve sleep, it’s important to first understand sleep and why the quality of sleep is important. 

There are four stages of sleep that people can enter during a period of sleep. The stages of sleep you experience will indicate the quality of sleep you are getting. 

Non-REM (Rapid Eye Movement) sleep consists of three different stages, with the fourth being REM sleep itself. 

Stage One

Stage one is known as the drifting stage, where you drift from being awake to being asleep. This stage doesn’t actually last very long, and during it you might start to relax and dream. This is also where your body usually makes abrupt involuntary movements.

Stage Two

Stage two will see you in a light sleep, but this sleep is becoming more stable as your heartbeat and breathing slow down. Your body starts to relax further, your temperature decreases, and your brain waves are less active.

Stage Three 

Stage three and four are the stages where you really start to rest, with stage three being an entering of a deep sleep, and stage four being the deepest of the stages. 

Stage Four

Stage four is the stage where it is most unlikely for you to be woken up by a noise or a nudge as your muscles are completely relaxed. This is where the common saying “dead to the world” is used. 

Stage four of sleep is the ultimate goal. It is within this stage that your body repairs itself, hormones are released to heal the body, tissue grows, and cellular energy is restored.

A glass of beer

Be Smart About What You Eat and Drink

What you eat and drink can have such a drastic effect on the quality of sleep you can achieve. 

You’ll likely have heard advice before on not having caffeine before bedtime, and to limit the amount of alcohol you consume. This is because these substances can have a huge effect on your circadian rhythm. 

Your circadian rhythm is responsible for your physical, mental, and behavioural changes that follow a daily cycle. By affecting it, your body might not be able to shut off properly at the end of the day, not realising that it is time to sleep.  

Eating a lot before going to bed can also wreak havoc on this rhythm, as your body is supposed to be preparing to rest, but instead, is going through the process of digesting, which requires the bodies to use energy instead of it conserving it.

Enjoying Carbohydrates

Some foods can actually be helpful for promoting sleep such as a light, ‘carby’ snack, but avoid full meals or anything stimulating. 

Carbs are the go-to when it comes to sleeping as they quickly raise blood sugar levels, which means the inevitable drop will make us sleepy. 

Carbs are also known to boost tryptophan and serotonin, which are two brain chemicals involved in sleep, and feeling peaceful.

CBD gel capsules

Use Natural Supplements as an Aid

There are many reasons people don’t want to use prescribed sleeping tablets, but that doesn’t mean there is no hope.

Using natural supplements such as melatonin or herbs that induce sleep, such as lavender and valerian, can be an excellent alternative.

The latest supplement that can benefit sleep is CBD oil which is a non-psychoactive derivative of the cannabis plant. This may come as no surprise as cannabis has been used as a sleeping agent all over the globe.

Clear Your Mind

It’s not a shock that what isn’t conducive to good sleep is when your brain is whirring at full speed the moment your head hits the pillow. We’ve all been there, but how on earth do we stop it? 


Using meditation techniques can help to calm our mind down. Meditating is simply anything that gets you to focus on one thing and be present with it no matter what is going on. Some people find focusing on breathing helpful; others may focus on counting, or even colouring in a picture before they go to sleep. Meditation is much like a bath for your brain; just let it soak and relax.

Using CBD

As mentioned above, CBD oil is a great supplent for de-stressing.

CBD is growing in popularity, and as research is pushed to the forefront of mainstream news, so are the different kinds of products you can use, such as CBD oil.

Many studies have now revealed the positive effects CBD can have on sleep, such as helping to treat REM Sleep Behaviour Disorder and insomnia

As well as helping with sleep disorders, CBD can help with general poor sleep, by helping to reduce feelings of stress or pain which may be stopping you from getting the quality and quantity of sleep you need.

If you’d like to find out more about how CBD can help you and what our products can do for you, then take a look at our range available at ElleVance to find the perfect solution for you.

We have a range of CBD products, including oils, capsules and balms for you to choose from! 

How to Maintain a Balanced Diet

Your diet is incredibly important to helping you lead a healthy lifestyle. Combined with physical activity, your diet helps you to maintain a healthy weight, reduce the risk of many diseases and make you feel healthier.

While some people struggle to maintain a balanced diet, slowly introducing small changes can be an excellent way of improving your eating habits.

We take a look at how you can maintain a balanced diet!

Eat More Fruits and Vegetables

Around half of your plate should comprise of vegetables at mealtimes. Fruit can be used as a side dish or dessert.

Try swapping out meat for mushrooms and peppers in some of your meals and snack on carrot sticks and slices of fruit.

Where possible, pick fresh fruit and veg over canned, as tinned fruit and veg are often high in sugar or salt as a preservative.

Switch to Whole Grains

Whole grain foods can provide more nutrients and energy than refined grains. Simple changes can be made to implement this, such as switching from white bread to whole grain.

This can be replicated in many other foods, such as changing from white rice to brown rice or choosing to incorporate rolled oats, bulgar, buckwheat and quinoa in meals.

Find Different Sources of Protein

Protein does not have to mean meat. There is a wide selection of nutritious proteins available that will give you plenty of energy as well as versatility in flavour!

If you eat meat, try switching the protein sources to things like beans, lentils, nuts and eggs in some of your meals.

Alternatively, if you can’t stand the thought of going without meat, then try selecting leaner cuts or white meats like chicken and turkey breast.

Drink More Water

Sugary drinks, such as soda, energy drinks and sweetened juices, are a huge contributor to unnecessary calories. Try to avoid these beverages and stick to water.

Try adding a squeeze of lemon, fresh herbs or slices of fruit to your water to add a bit of flavour if you don’t like drinking water plain.

Eat More Fish

Fish, in particular oily fish, is a great addition to a healthy balanced diet. It is an excellent source of protein and provides you with omega-3 and plenty of minerals.

Find Healthier Snacks

Fatty snacks like cakes, cookies, crisps, pizza and desserts are often high in calories but low in nutritional value.

You don’t have to cut these treats out of your life completely, but healthier alternatives should be found for everyday snacking. Prepare slices of fruit and veg in advance for a quick nibble when you want a snack. Swap out crisps for a small portion of nuts or seeds, so you still experience that satisfying crunch!

Reduce Portion Sizes

Often, our portion sizes are bigger than they should be. When you put together a meal, you should keep in mind the scale of your portions.

For example, a portion of carbohydrates should be the size of your fist, whereas a portion of meat should be about the size of the palm of your hand. Half of your plate should be made up of a range of vegetables.

If you struggle with portion sizes, then simply switching to a smaller plate rather than a full-size dinner plate can help to reduce the amount you are eating.

It is important to stop eating when you feel full, rather than pushing yourself to finish what is on your plate. If you have leftovers, save them for lunch for the following day.

Lifestyle Changes

Your lifestyle plays a big part in your diet and the food choices you may make. There are a few ways in which lifestyle changes can be made to help improve your diet.


Exercise can help with our diets in many different ways. For one, exercising can help to boost our metabolism and burn some extra calories, meaning we can indulge occasionally without gaining excess weight.

Sometimes, people eat out of boredom, not because they are actually hungry. If you feel the need to snack, even though you’re not hungry, then try doing some exercise. It can give your body a boost of energy and make you feel happier.

Lastly, by getting into a good routine with exercise, you may find yourself choosing to find healthier food options. After putting in so much hard work while exercising, you may think again when faced with the option of cake versus fruit as a snacking option!


Stress can have a big effect on our diets. Sometimes, stress can make us overeat or make poor dietary choices.

Studies have shown that stress can cause us to increase our intake of foods high in fat and sugar and that high stress levels lead to weight gain.

Stress management is an important part of helping to maintain a balanced diet. Exercise and meditation can be important for reducing feelings of stress.

Another way of helping to reduce stress is the use of CBD Oil. CBD has grown in popularity in recent years as a method of stress management. Many studies have revealed how CBD oil can be effective at reducing stress, with one 2015 analysis describing it as “a potential treatment for anxiety disorders”.

By reducing stress and anxiety, you will be in a better position to make healthy food choices and have more time and energy to create balanced meals, rather than opting for quick snacks.

If you’d like to find out more about how CBD could help you make improvements to your lifestyle, then please browse our products for more information or get in touch with our team!

6 Reasons Why CBD May Not Be Working for You

It might seem a little disheartening when you’re able to read so many raving reviews about CBD and how many people are reaping the benefits, but nothing feels like it’s changing for you.

There are several reasons why CBD oil might not be working for you; take a look at our list and see if any of them are relevant!

Your CBD Product Isn’t from a Reputable Source

As trends come and go, so does the supply and demand, and CBD is no different.

There are many distributors of CBD all over the UK now trying to catch up with the interest and curiosity of the general public. But with great power comes great responsibility, and unfortunately, some distributors lack the second part.

Just like with anything, many products are claiming to be what they aren’t or claiming to contain something that they don’t, and this can be particularly damaging when it comes to products intended for wellness.

If you end up with a CBD oil that isn’t what it says it is, this can lead to disappointing results.


Because CBD oil isn’t a regulated medicinal product, companies selling these products can say what they like on their labels.

The authorities (like FSA or MHRA) cannot check every single ‘non-regulated’ product out there, and hence a dishonest label may only come to their attention when something goes wrong or when someone denounces it.

Products with little or no CBD may just pass under the radar because they would be as safe as virgin olive oil – some of them may be ‘just’ virgin olive oil!

To avoid falling into this trap, look for companies that sell CBD with a certificate issued by a well-known independent laboratory that indicates what is inside the bottle.

You Need to Build CBD Up in Your System

CBD works in our body’s endocannabinoid system. This is one of the many different communication systems of our nervous system.

Communication in the nervous system involves “senders”, “messages”, “receivers”, and “feedbacks”. CBD in full-spectrum CBD products acts as “messages” and “feedbacks” to help to modulate this communication. Therefore they can be more effective the more “senders” and “receivers” there are.

Adapt and Build

Our body needs to adapt to CBD, and research has shown that a slightly higher dose for a week allows the body to tune-up and become more responsive to complete CBD extracts.

Then you can gradually reduce the dose until you find what works best for your body and wellbeing.

You Don’t Have the Right Dosage

A lot of CBD products don’t come with dosage information. This can make it hard for CBD users to work out the right amount for them, and many end up taking less than they should, and therefore, don’t see any results.

Here at ElleVance, our dosing recommendations are based on the weight of the recipient, and we target an optimum dose of 2mg/Kg for the first week (Loading Dose) and 1mg/Kg for maintenance after that.

The dosage used will depend on the potency of the product, so it is important to check the product you have for information if it is available.

You Don’t Have the Right Expectations

Sometimes, people expect CBD to make them feel something, when, in reality, CBD is more about helping you “feel” less, by working to alleviate pain, stress and tension.

CBD products should not contain THC, which is the component of the cannabis plant that can make you feel high. As such, taking CBD oil is not likely to give you a buzz!

If you’re taking CBD oil and expecting a dramatic experience, then you could be missing the more subtle indicators that it is actually working, such as feeling a bit more relaxed!

CBD oil takes time to build up in your system, so you might be waiting a few weeks before you really notice changes. 

You Need a Different Method of Taking CBD

You will have probably heard that the most common delivery of CBD is a drop of oil under the tongue. Some research has shown that the mucous membranes in the mouth can absorb the CBD efficiently.

However, we now know that absorption down the gastrointestinal tract is also very good, especially when CBD is taken together with fatty food.

A good quality, full-spectrum CBD oil will smell and taste strong, and that can put some people off. Flavourless gel CBD capsules are a great alternative to taking full-spectrum CBD extract and reap all its benefits without noticing the taste or smell.

For joint pain and muscle ache, the topical application of CBD in the form of a balm is also a method that may work better for you.

Hemp Just Isn’t for You

This is the worst-case scenario, but there is a chance that it might just not be for you, which is the same for every product out there.

There are varying factors that will affect how your body responds to CBD and if it can at all. These factors include your biochemistry, genetics and metabolism.

For instance, you may produce a high level of “messages” and “feedbacks”, or you may have a low number of “receivers” and adding CBD will make no difference to you.

If you’re ready to give CBD oil a try, why not browse our online store?

woman stretching

How to Reduce Inflammation in the Body

Inflammation is a natural process that occurs in the body to help with healing. However, some things can cause inflammation to become chronic, and this is very harmful to the body.

Chronic inflammation has been linked to conditions such as Alzheimer’s and heart disease, so reducing inflammation is particularly important.

Here we explore some of the ways that inflammation can be reduced at home.

What is Inflammation?

Inflammation is your body’s response to illness or injury and is used to help you heal. Most people will have experienced inflammation when ill or injured, with parts of the body feeling tender, swollen and red – often coupled with a fever and fatigue.

This occurs due to an increase in white blood cells and immune cells that are used to help fight infection. Inflammation essentially occurs when your body is fighting off bacteria or viruses, or healing an injury. When your immune system has won, the inflammation should come to an end.

Chronic Inflammation

Problems occur when your inflammation becomes chronic. Chronic inflammation refers to having inflammation for months or years. Often, this can be occurring without any noticeable symptoms. Blood tests can reveal hidden inflammation.

Chronic inflammation can cause damage to your arteries, organs and joints, which, if left untreated, can lead to chronic diseases such as Alzheimer’s, cancer, heart disease and diabetes.

How to Reduce Inflammation

Chronic inflammation is typically caused by lifestyle factors. Things like diet, exercise, stress and sleep all play a part in the level of inflammation you experience.

Lifestyle factors are often things that can be worked on and changed to help control or reduce inflammation issues.

Here we take a look at some of the most common causes and how they can be reduced.

food on a board

Dietary Changes

Your diet is one of the biggest contributors to inflammation. Certain foods are more likely to trigger inflammation, while other types can help to reduce it. Following an anti-inflammatory diet can make a big difference. This can involve:

  • Following a Mediterranean diet full of fruit and vegetables.
  • Limit the amount of processed foods in your diet, including fried food, red meat, sugary drinks, saturated fats and trans fats.
  • Increase omega-3 intake by eating more oily fish, nuts and seeds.
  • Use better sources of fats, like olive oil.
  • Increase your fibre intake by introducing more beans, pulses and oats to your diet.
  • Reduce your alcohol consumption.
woman exercising

Regular Exercise

Research has linked activity levels with inflammation. A study of 4,300 people revealed that, over a ten year period, those who had regularly exercised had lower levels of inflammation than those who didn’t exercise.

High-intensity interval training (HIIT) and brisk walking are found to be particularly effective methods of reducing inflammation.

Losing Weight

An aspect of both dietary changes and more regular exercise, losing weight is another key way to reduce inflammation.

Body fat releases inflammatory proteins and also suppresses anti-inflammatory proteins. Therefore, the more body fat you have, the more inflammatory proteins will be present in your body.

Inflammation caused by excess body fat typically results in painful joints. Losing weight can help to reduce inflammation and ease this pain.

yoga pose

Reduce Stress

When we feel stressed, our bodies sense danger and release immune cells in preparation for attack. When we experience chronic stress, this process is activated repeatedly, and the ability to regulate inflammation is affected. Finding ways to destress, such as yoga, meditation and listening to music can help to reduce levels of inflammation.

Get Better Sleep

Sleep deprivation has been linked to an increase in inflammation, meaning that getting your eight hours is particularly important.

In addition, the quality of the sleep you have is essential, especially in regards to sleep apnoea. Sleep apnoea is when you don’t breathe properly when you sleep, and this leads to oxygen deprivation and poor quality sleep.

This causes inflammation of the cardiovascular system, with plaque building in arteries, which can lead to heart conditions.   

Quit Smoking

We all know that smoking is no good for us, but did you know that it contributes to inflammation?

Smoking has been found to activate inflammation, while those who have quit present a lower level of inflammation markers.

Using CBD Oil

Studies show that CBD oil for pain works to reduce inflammation in a number of ways. While CBD can help to reduce inflammation itself, it can also have positive effects on reducing levels of stress and improve sleep, which are both factors of increased inflammation.

CBD to Reduce Inflammation

A 2015 review, published in the Bioorganic and Medicinal Chemistry journal, found that CBD reduces inflammation in the body through several pathways and offers a potential treatment for symptoms of inflammation and the conditions it causes. 

Likewise, a 2017 study of rats with osteoarthritis, published in Pain journal, found that after two weeks of applying a CBD treatment, acute inflammation of the joints was reduced and prevented the development of nerve damage and joint pain.

CBD to Reduce Stress

CBD is thought to help reduce stress, with many research studies backing up these claims.

For example, a 2015 analysis found that CBD helped to reduce stress and could be a “potential treatment for anxiety disorders”. Likewise, a 2010 study found that CBD helps to reduce social anxiety disorder, with brain scans revealing changes in blood flow patterns in the area of the brain associated with stress.

It is believed that CBD helps with stress and anxiety by stimulating neurotransmitter systems and through neural regeneration.

Stress is a trigger for inflammation, so by using CBD to reduce stress, it can help to reduce inflammation.

CBD to Improve Sleep

CBD has also been linked to helping improve quality of sleep. For example, a 2017 review found that CBD could be an effective treatment for insomnia and that it can also help to treat REM Sleep Behaviour Disorder and daytime sleepiness.

Taking CBD oil may help you to drift off quicker, with a better quality sleep. As having better sleep is a key factor in reducing inflammation, CBD can also help to reduce inflammation in this way.

If you’d like to try CBD oil as a way of reducing any of the symptoms mentioned, then here at ElleVance, we offer a range of CBD products, including oils, capsules and balms perfect for easing pain and reducing stress.

Plant Power: 7 Natural Remedies That Are Backed by Science

Humans have used natural remedies for centuries to help heal ailments and promote recovery. In recent years, scientists have looked closer into the medicinal benefits of plants. Here, we take a look at some traditional remedies that research has shown to be beneficial and effective.

A Brief History of Natural Remedies

For thousands of years, our ancestors lived in much closer proximity to nature than we do now.

Without modern science and medicine, they turned to the natural environment for help with ailments of all kinds, from wounds to illnesses.

After many years of intuition, trial, error and experimentation, our past relatives discovered a rich library of natural medicines.

The development of modern medicine into the present time has revolutionised the world and helped to reduce death, disease and suffering. However, in recent years scientists have become increasingly more interested in the natural remedies of our past.

Why Do People Use Natural Remedies?

While there is most certainly a place for modern medicine, there are several scenarios in which a holistic alternative can be beneficial:

  • They can help to reduce the side effects of traditional medications.
  • There are little or no side effects in comparison to their pharmaceutical alternatives.
  • They can help to boost the immune system.
  • Their non-toxic nature and connection to the natural world can help to promote wellbeing.
  • They may provide a cure or relief of symptoms.

Which Natural Remedies Are Backed Up by Science?

The following is a list of plant-based remedies and their known scientific values.

cup of chamomile tea


The chamomile plant grows in abundance across the UK and was used by our ancestors to treat a variety of complaints. There have been several studies that link consuming chamomile tea to reduced menstrual cramps.

Other research has revealed that chamomile can help to lower blood sugar levels in people who have diabetes.

Interestingly, very few studies have been conducted regarding chamomile’s effectiveness in promoting sleep and reducing anxiety, something it is traditionally well known for; therefore, results are inconclusive. However, researchers believe that it may function like benzodiazepines.



Turmeric is a fine, golden powder ground from the turmeric plant which has been used in both Ayurvedic medicine and cooking for almost 4,000 years.

Scientists’ main interest in the spice is its anti-inflammatory properties.

Turmeric’s active ingredient is curcumin, which studies show can help reduce pain caused by arthritis, with one study revealing that turmeric extract was equally as effective as ibuprofen for treating pain caused by osteoarthritis in patient’s knees.

Interestingly, consuming turmeric alongside ground black pepper helps to boost absorption.

Hemp leaves


Hemp is most commonly consumed in the form of CBD oil which can be extracted from the plant.

The hemp plant is a fast-growing, versatile crop that has been used for centuries to create textiles and medicine.

According to Harvard Health Publishing, hemp acts as an anti-inflammatory which may help to treat types of chronic pain. Studies suggest it can also provide relief for anxiety and insomnia.

There is also strong evidence showing that a specific hemp-derived medicine can treat severe symptoms of childhood epilepsy, which often don’t respond to antiseizure medications. So much so, that in 2018 the FDA approved the first-ever medication of this kind.

three red chilli peppers


Chilli peppers contain an active ingredient, capsaicin. Capsaicin has long been used in homoeopathy but has more recently been adopted by modern medicine as a treatment for pain and soreness.

The capsaicin is usually found in a prescription patch or creams and works by making an area of the skin hot before going numb, to reduce feelings of pain.

mint leaves


Certain varieties of mint can provide different benefits. A strain of mint known as wintergreen has shown it may help soothe joint and muscle pain when applied topically.

Studies have shown that peppermint can help reduce several of the symptoms associated with IBS, including spasms and abdominal pain. In addition, this suggests that peppermint tea or capsules can help to aid digestion.



Lavender is good for the mind, with the plant traditionally being used to treat headaches, migraines, anxiety, stress and restlessness.

It turns out there is good reason for this fragrant flower being used as a remedy, with science revealing many medicinal uses for it.

A study published in European Neurology concluded that the inhalation of lavender oil is an effective treatment for managing migraines.

Likewise, a study into lavender and the nervous system, published by Evid Based Complement Alternat Med, discovered that lavender helped to improve disturbed sleep and restlessness, alleviated anxiety and improved mood, and eased chronic pain.


Ginger is an all-rounder when it comes to its benefits and effectiveness. Not only is it used to help soothe sore throats and clear up colds, but it also helps to settle stomachs, stop feelings of nausea and  work as an anti-inflammatory.

Ginger works to reduce pain by blocking the formation of certain inflammatory compounds and breaking down pre-existing inflammation with its antioxidant properties.

ElleVance is a UK-based company who provide a variety of hemp supplements, such as CBD oil. Backed by a panel of researchers in the US, we also dedicate our time to researching the benefits of taking hemp using our unique and independently-tested oil.

Dropper of oil held by hand

Can You Build a Tolerance to CBD?

Some substances, when taken over an extended time, can cause our bodies to begin to build a tolerance. We establish a tolerance to a chemical when more and more of it is required to produce the same effects. Tolerance can build up for simple daily items such as coffee and sugar.

Understandably, those who take CBD oil may wonder if they might begin to build a tolerance in a similar way. In this article, we take a closer look at what tolerance is, and whether it is related to CBD.

What is Tolerance?

To know whether our bodies can build a tolerance to CBD, we first need to understand how tolerance works. 

There are three different types of tolerance, cellular, metabolic and psychological, which can occur individually or in combination depending on the substance and how it reacts with the body.

Cellular Tolerance

Many substances work by binding to a receptor. Over time, receptors can become less responsive, causing a reduction in the effects.

Metabolic Tolerance

Metabolic tolerance occurs when the body becomes more efficient at metabolising or eliminating a substance. Prolonged consumption of a substance causes the body’s metabolism to ‘get used’ to something. The substance is broken down faster, and its effects are both diminished and less prolonged.

Psychological Tolerance

Users can become psychologically attuned to the effects of a substance, meaning they are less perceptive or conscious of its benefits.

Picture of ElleVance oil and coffee mug

Understanding How CBD Works

CBD works differently to most of the chemicals associated with the development of tolerance and, therefore, developing a tolerance is unlikely.

Scientists know that CBD doesn’t bind directly with receptors. Instead, it indirectly improves the efficacy of endocannabinoids and receptors in the endocannabinoid system. Therefore, cellular tolerance is less likely.

Can You Build a Tolerance to CBD?

While tolerance is often more complicated than the simple mechanisms described, research suggests that CBD is not tolerance-forming and may even have the opposite effect.

Early studies indicate that due to the way CBD stimulates the endocannabinoid system, over time, lower amounts may be able to produce the same result.

In answer to the question ‘can you build up a tolerance to CBD?’ most scientists seem to agree that the answer is no.

Person jumping into blue sky

What Do I Do if CBD is No Longer Working for Me?

If you have been taking CBD regularly and are noticing a reduction in the effects, it may be a result of one (or more) of the following things.

CBD Oil From a Non-Reputable Source

Is the CBD you are taking from a reputable and quality-consistent source? Many companies do not independently test each batch of CBD, meaning that the concentration of active ingredients may vary from batch to batch.

Here at ElleVance, our CBD/CBDA oils are tested by an independent laboratory to ensure that they are of the highest quality and are safe and effective to use.

Using a Different Product

Have you changed your CBD oil brand or product from the one you started with? Not all CBD oils are the same – even when comparing two products’ labels that seem to be identical, several things can make them different. 

There are a few ways of taking CBD oil; for example, as a drop of oil or in a capsule. CBD oil dropped into the mouth is absorbed by your mucous membranes, whereas a capsule will be absorbed in the gastrointestinal tract. One of these methods may work better for you than another.

Take a Break

If you have not changed the product or the dose you were taking, some scientists suggest halting your CBD consumption for a couple of days. This can help to kickstart the effectiveness when you start taking the CBD again.

Reached Maximum Effectiveness

It is possible you could have reached the maximum effect you could achieve from enhancing your endocannabinoid system.

Remember that CBD and CBDA are not medicines. Therefore, they are not going to revert the course of a disease or cure it altogether.

Worsening of a Condition

If despite taking a CBD/CBDA product, you feel that your pain, stress or discomfort starts to come back, it may be that your condition is worsening. Consider consulting with a health professional.

At ElleVance, we have our CBD/CBDA oils tested by independent laboratories, so we know that all our full-spectrum CBD products are of the highest quality.

To explore our products as well as discover answers to more frequently asked questions, please visit our website.

Three women running

Returning to Sport After Injury

For keen athletes and lovers of sport, sitting out because of an injury can be challenging. Whether you have simply pulled a muscle or have a more serious injury, rest and recovery are just as important for your training regime as the physical workouts.

Speeding up recovery time and ensuring your training doesn’t fall to the wayside are important for many. Here, we look at how you can get back on track and safely return to sport after an injury.

Why is Full Recovery Important

For more dedicated athletes, recovery from an injury can be a mental battle as well as something physical that needs to be overcome. Many will be eager to get back to their sport and may be willing to ignore pain or treat the symptoms without assessing the cause.

This can do more damage.

Giving yourself time to fully recover can help prevent the development of even worse injuries that require longer time too help and more intensive treatment plans.

When to Return

Although you may feel like you’re ready to dive back in, knowing for sure that you’re not risking your body and doing any more harm is important.

The following progression of exercises can be used as an indicator of whether you are ready to return to your usual activity. The number of exercises you can do comfortably will show where you are in your recovery.

  1. Walk with no limp.
  2. Jog with no limp.
  3. Run with no limp.
  4. Running in figure 8 and zig-zag configuration with no limp.
  5. Double and single leg hops.
  6. Drills specific to your sport.
  7. Contact drills.
  8. Ability to return to competitions.

A physiotherapist will be able to help you map out a more precise timeline and regime of exercises for your recovery.

What Can You Do to Aid Your Return?

If you’re itching to get back to the game, the following things can help support recovery and get you back on the road to peak performance.


If you have over-exerted an injury but don’t require immediate medical attention, you may want to seek the help of a physiotherapist or sports injury specialist.

As previously mentioned, they will be able to help you with targeted treatments and will give a more specific timeline about when you will be able to return to sports as normal.

Going to physiotherapy sessions at the first signs of an injury is often the best thing to do if you want to reduce potential recovery time. Leaving symptoms unresolved can lead to chronic injuries which will require more intensive intervention and will take far longer to heal.

CBD For Muscle Recovery

Recent years have seen the rise in the use of CBD for muscle recovery to help support athletes’ return to sports.

CBD products work as a natural anti-inflammatory agent which can effectively reduce muscle soreness and decrease recovery time. Many also use CBD to aid sleep and relaxation, which is another essential component needed for a successful recovery.

Since the World Anti-Doping Agency has removed CBD from its list of prohibited substances, professional athletes can rest assured they won’t be scrutinised for using CBD products during and even after periods of recovery.

It should be noted that CBD is not a treatment for sports injuries, but rather an aid that can be used to support the recovery process. If you experience a serious injury, you should seek the help of medical professionals and conventional medicine.

Don’t Push Yourself

In theory, this is one of the simplest things you can do, but in practice, many athletes struggle. Before it is safe for you to return to normal, you need to make time for yourself and your body to relax!

Try not to push yourself too hard before you are ready. Preventing further injury is key, so you’ll thank yourself in the long run for taking it easy.

Here at ElleVance, we are dedicated to providing high-quality CBD products for a variety of uses. If you are interested in using CBD to support your return to sports, why not browse our range of specialist products?

Can CBD Oil Improve Your Sleep?

Not being able to fall asleep is a very frustrating experience. As well as leaving you groggy and irritable the next day, not getting enough sleep can have longer-lasting health impacts. This can include poor mental health and increased risk of neurodegenerative diseases.

In recent years, CBD oils have emerged as a potential saviour for the sleep-deprived, with many claiming to help you doze off quicker for a quality rest.

But what does the science say? While research is still in the early stages, we take a look at the promising results we know so far when it comes to how CBD oil for sleep can help.

What is CBD Oil?

Before we get into the research, we should explore what CBD oil actually is! Short for Cannabidiol, CBD is a chemical compound that comes from the cannabis plant.

CBD is not the part of the cannabis plant that can get you “high” – that is THC – instead, it is believed to offer health benefits, with early research results suggesting it can help with issues regarding sleep, pain and anxiety.

CBD is a cannabinoid, and when taken, it interacts with your endocannabinoid system, which is used to help balance many of the processes in your body.

Treating the Cause of Sleeplessnes

While sleep disorders are a problem for some, often, sleepless nights are caused by external factors, such as stress, pain or discomfort.

Research into CBD oil indicates that it is able to help reduce both anxiety and pain. With these external causes of sleeplessness treated by CBD oil, it is hoped that it can help make people experience better sleep.

Research published in the Permanente Journal in 2019 revealed that of subjects who took 25mg of CBD a day, 79% reported lower anxiety levels and 66.7% reported better sleep.

Likewise, a 2018 review from Frontiers in Pharmacology concluded that evidence suggests CBD helps to ease pain and that this reduction in chronic pain can help improve sleep.

Reduces RBD

One study into the effects of CBD on sleep, published in the Journal of Clinical Pharmacy and Therapeutics, discovered that CBD can help to reduce the frequency of REM sleep behaviour disorder (RBD) in people with Parkinson’s disease.

The 2014 study concluded that CBD can ‘control the symptoms of RBD’.

Similar findings were gained from a 2017 review into the effects of CBD on sleep, which noted that CBD could be used to treat REM sleep behaviour disorder.

Helps Treat Insomnia

The 2017 review of literature into cannabis, cannabinoids and sleep from Babson, Sottile and Morabito concluded that CBD “may have therapeutic potential for the treatment of insomnia”.

At present, research is still being done on the full effects CBD can offer people with insomnia.

A Better Option?

CBD can be used as a natural treatment for insomnia – something which many people are seeking as an alternative to prescribed medications.

Research from The Guardian revealed that in 2011, more than 15 million prescriptions were written for ‘sleeping pills’ – medications such as Valium or Ambien, which can help treat insomnia.

While these drugs are helpful to many, they pose the risk of being potentially addictive, with people developing dependencies on these sleeping pills. Further, it has been found that while sleeping pills can help people get to sleep, the quality of sleep they experience is poor, with REM sleep rarely achieved.

How Can ElleVance Help?

If you struggle to drift off, stay asleep or experience poor quality Z’s, then trying out CBD oil could be the next step for you.

Our ElleVance COMPLETE Relief CBD oil is made from a full-spectrum extract of all-natural cannabinoids and terpenes.

All of our products are tested at independent laboratories to ensure quality and consistency, and our university-led clinical research has allowed us to discover the precise amounts you should take each day.

Our CBD oil may help you to get some much-needed rest, but if you consistently struggle to get quality sleep, then please speak to your doctor.

If you have any questions about how CBD can help you get to sleep, then please get in touch!