Ever feel like, no matter how much you toss and turn, you’ve never unlocked how to better your sleep? I’ve been there. A lot of us struggle to get that deep, restorative night’s sleep that we know can make a world of difference to our day. For me, understanding and improving my sleep became a big part of my journey to better health. I saw huge changes in my mood, energy, and more – and I’m excited to share what I learned with you.
In this post, I’ll let you in on my sleep secrets and introduce you to some of my favourite products and foods that have made a real difference for me. Whether you’re dealing with sleepless nights, stress, or other sleep snags, I’m here to help. From essential oils and noise-blocking earplugs designed for peaceful rest, to foods that help ease you into relaxation, we’ll explore some of my top picks for improving sleep quality – and here’s hoping they help you discover how to better your sleep, too!
#1 Why is a good night’s sleep important?
Learning how to better your sleep can have a profound effect on overall health and well-being. It plays a vital role in our physical and mental functioning, affecting everything from our immune system to our cognitive abilities. Getting enough sleep…
- allows our bodies to repair and regenerate
- supports healthy growth and development
- helps our brain consolidate memories and process information
- facilitates memory and effective information recall
- plays a crucial role in regulating our mood and emotions
In short, a good night’s sleep is essential for us to feel refreshed, alert, and ready to take on the day ahead.
What happens when we don’t get enough sleep?
Aside from inhibiting the above listed processes, lack of sleep can lead to a host of issues, including:
- Increased stress levels
- Decreased productivity
- Increased inflammation
- Irritability and mood swings
- Difficulty concentrating
START OPTIMISING YOUR SLEEP-WAKE CYCLE AND SEE YOUR SLEEP, STRESS, ENERGY AND MOOD LEVELS TRANSFORM
#2 Creating a sleep-friendly environment: Top 3 Sleep Tips
Before looking into products or what foods help you sleep, here are 3 basic sleep tips that you can implement today:
Ensure optimal regulation of your circadian rhythm by dimming lights as evening approaches and utilising blackout curtains. Such practices assist in signalling to your body that it’s time to transition into sleep mode, thereby prompting the production of melatonin, the sleep-inducing hormone.
2. Good sleep temperature
Embrace a slightly cooler bedroom environment to optimise your sleep quality. A lower room temperature, perhaps by opening the window to let in fresh evening air, assists in reducing your body’s core temperature, which can help if you’ve been asking yourself “how can I get a deeper sleep”.
Minimise disruptions by maintaining a quiet atmosphere conducive to a peaceful night’s sleep. I have tried different earplugs and found noise cancelling ones that are designed for sound sleep. I’ve included a link below, in case this is something you are interested in.
#3 Foods and herbs that promote better sleep
Now that we’ve looked at some habits that can improve your sleep health, let’s dive into what foods help you sleep, or more specifically, which herbs might just take your sleep quality to the next level:
1. Relaxing herbal teas
I find that unwinding with a cup of herbal tea a little while before bed (but not right before, to avoid nocturnal bathroom trips!) sets a peaceful tone for the night. A few of my favourite sleep-promoting herbs include:
Tulsi: renowned for its stress-relieving properties
Camomile: celebrated for its gentle sleep-inducing effects
Lavender: esteemed for its calming and soothing aroma
Lemon Balm: valued for its ability to ease stress and help you relax
2. Cherry juice
Tart cherries are celebrated for their rich antioxidant and anti-inflammatory properties, but they’re also a noteworthy source of natural melatonin. Melatonin is a hormone that helps signal your body to feel sleepy, fall asleep, and stay asleep. I always have cherry concentrate handy in my fridge, enjoying it with warm water or, for a lush evening treat, mixed into homemade pistachio milk an hour before sleep.
Ashwagandha has been a staple in my routine: an adaptogenic herb recognised in Ayurvedic medicine for its potential to mitigate stress and support sound sleep. I get mine from Fushi Organic and with the code WELLNESSUNLIMITEDCO you can get 15% off your first order on their range of Ayurvedic oils and supplements.
#4 How to better your sleep with sleep products
Navigating the world of sleep-enhancing products has been a journey of trial and error, but discovering what works best for my unique needs has been utterly transformative. I hope these insights will help you find your own sleep-enhancing allies:
1. Bath with magnesium flakes
A relaxing bath infused with magnesium flakes is my go-to when I need to unwind and ease into a peaceful night’s sleep. Magnesium, a mineral that can be absorbed through the skin, known for its muscle-relaxing properties, can aid in calming the body and mind alike, which is perfect before sleep.
2. Noise cancelling sleep earplugs
Silence is golden, especially when it comes to a peaceful sleep. I’ve experimented with different earplugs and found that small, noise-cancelling ones designed for sleep make a huge difference in cutting out night-time noises. Believe me, finding the right pair can totally be a game-changer for uninterrupted rest! Grab your own Quieton noise-cancelling sleep earplugs via this link and enjoy a 10% discount.
3. Essential oils
Essential oils are a cherished staple in my bedtime routine. I use them with my diffuser to softly release calming scents into the air, as well as in a gentle mist spray before sleeping. I mustn’t forget my nightly lip balm – a simple, nourishing act of self-care that ensures I wake up with soft, hydrated lips. For all these little luxuries, I reach for the lovely Neom Organics products. You too can indulge – enjoy a 20% discount on your picks here.
4. Sunrise alarm clock
What better way to rise and sleep than with the sun? I use a sunrise alarm clock, which simulates gradual sunsets at night and gradual sunrises in the morning to support natural sleeping habits. This means I don’t need my phone in the bedroom, avoiding any late-night scrolling, and I wake up with a light that acts like the morning sun with the gentle sound of chirping birds.
5. Sleep tracker
I have found that sleep tracking with my Oura ring provides invaluable insights into my sleep patterns, allowing me to understand the quality of my rest and make necessary adjustments. It’s like having a personal sleep consultant that keeps you accountable to continually refine your sleep hygiene practices.
So, sleeping isn’t quite as simple as it may seem! It is affected by all manner of events throughout the day, including movement, diet, and stress. That’s why having good morning and night time routines is such a game-changer. Having a routine that is just right for you is a key part in ensuring you get the restful night’s sleep you deserve.
Need a hand figuring it all out? Our 1 on 1 health and nutrition coaching programs are here for you to explore, with a free consultation call available to discuss your goals at your own pace – it could be the first step towards sweeter dreams and brighter mornings.