4 Natural Aids To Help Get A Good Night’s Sleep

Sleep is one of the bodily functions I think we all wish we could have more of.

Aside from keeping you warm on a cold winter’s morning, it’s key to being the best version of yourself.

Sleep is one of the most important factors in improving physical performance, helping your body recover and adapt.

It’s also crucial for your mood. [1]

Good quality sleep is something that’s often not prioritised in today’s fast-paced lifestyle.

For those who are on the pursuit of a great night’s sleep, there are some natural supplements and habits you can adopt to give yourself the best chance at a great night’s sleep.

High & Low Light Exposure

Light exposure is an important factor in whether you fall asleep quickly, and get good quality sleep.

Your body’s circadian clock responds to light, telling you whether to be awake, or to fall asleep.

Sitting next to a window or exposing yourself to bright light can mimic the rise of the sun and make you feel more awake and alert.

In contrast, dimming or turning off lights 2 hours before you go to bed can help to improve your sleep. [2]

Magnesium

Magnesium is an essential part of the diet, helping with brain function.

It plays an important role in helping to activate mechanisms that quiet and calm your mind.

This is because it helps regulate levels of the sleep hormone, Melatonin.

Whilst you can buy Magnesium supplements, consuming it in it’s natural form is better.

Try Dark Chocolate for a tasty way to boost your intake, with 65 mg in a 28 gram serving. [3]

Lavender

Lavender has long been linked with sleep, particularly its soothing fragrance.

Many people already use lavender spray on bedding to help them into a deep sleep, but you can also buy herbal teas with lavender in them.

A randomised study found that lavender odour improved the sleep quality in adults both healthy and with existing conditions. [4]

Exercise

This one is pretty much a given, but it’s an important one to include.

Studies found that moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset.

Physical exercise also indirectly helps with sleep, by reducing obesity and obesity-related illnesses such as Obstructive Sleep Apnea (OSA), with 60% of moderate to severe OPA cases attributed to obesity. [5]

If you find yourself regularly struggling with sleep duration and quality, it’s worth a trip to see your doctor to rule out any other issues which may be having an impact.