Snooze Smarter: Your Sleep Support Cheat Sheet
Struggling to get a good night’s sleep? We get it! Modern life is full of sleep obstacles, thanks to endless screens, notifications and stress. From calming rituals and sleep-friendly foods and supps, here’s how to support your body and mind naturally to drift off to dreamland.
What actually supports sleep?
Good quality sleep isn’t just about switching off at bedtime - if only! It’s a complex process that’s influenced by our nervous system, hormones and lifestyle. These are the factors that affect sleep:
A balanced nervous system
Find it easier to fall asleep on holidays? There’s a scientific reason for that! Our nervous system is our body’s command centre, and we get our best sleep when it’s balanced.
When we’re stressed or overstimulated, that triggers our sympathetic nervous system’s “fight or flight” response, which makes it much harder to fall asleep. Blue light from screens is a huge culprit. Being glued to our phones or watching an action-packed show til bedtime can be enough to cause our bodies to feel stressed. On the other hand, practising things like deep breathing, meditation, and evening wind-down rituals help activate the parasympathetic “rest and digest” branch. In that relaxed state, it’s easier to fall and stay asleep.
Magnesium levels
Magnesium is amazing for calming nerves, relaxing our muscles and supporting our natural melatonin production. We like to think of it as the chill-out mineral! You can get magnesium through foods like spinach, kale, almonds, pumpkin seeds, oats, legumes and salmon. For an extra boost, magnesium supplements or magnesium-rich sleepytime drinks can help prep your body for rest.
Calming herbs
There are a few herbs that support deep, restorative sleep, including chamomile, lavender and valerian root. If you experience “monkey mind” as soon as your head hits the pillow, try lemon balm and passionflower - these herbs are great for calming racing minds and easing anxiety.
Our tip? Make yourself a herbal tea about an hour before bed, and sip on it as you enjoy your book, journal or red light therapy mask!
Sleepy wholefoods
Magnesium goodies aside, these wholefoods can help feed good sleep:
- Tryptophan, found in turkey, chicken, eggs, nuts and seeds, boosts serotonin (the happy hormone) and melatonin.
- Complex carbs like quinoa, brown rice and barley stabilise blood sugars and energy.
- Healthy fats, such as those in walnuts, chia seeds and fatty fish, support melatonin production and reduce inflammation in the body.
- Antioxidant-rich fruit and veg like cherries, berries and leafy greens work to protect our circadian rhythm, so we can fall asleep when we crave rest.
Top tip: Try to eat your last meal or snack for the day at least 2 hours before bed. This gives your system plenty of time to digest before it’s time for some zzzz’s!
Consistent bedtime routines
Going to bed and waking up at roughly the same time every day reinforces our circadian rhythm, making it easier to fall asleep naturally. For even better results, aim to start winding down about an hour before bed by dimming the lights, turning off screens and doing something that relaxes you, like reading or taking a bath (don’t forget the epsom salts!).
Traditional vs. modern sleep aids
With our busy lives, it’s normal to call on sleep solutions to help you get the best possible sleep. But we’re definitely seeing a shift in what healthy sleep aids look like.
Many traditional remedies are designed to sedate, including high-dose melatonin supplements, antihistamines and prescription sleep aids. These kinds of products work to override the nervous system and “force” sleep, and while they might help you fall asleep, they don’t necessarily make you sleep well. They can also disrupt your circadian rhythm, cause dependency or leave you feeling groggy the next day.
The modern approach is all about supporting your natural sleep cycle and nervous system. The goal isn’t just to fall asleep, but to sleep well and wake up feeling refreshed. How good does that sound?!
Modern sleep aids come in many forms, like gummies, tinctures and teas. When you’re shopping for sleep aids, here’s what to look for:
- Gentle nervous system support: Ingredients like magnesium or calming herbal blends help the body relax naturally without a “knockout” effect. Magnesium glycinate and taurate are best for sleep, and are more bioavailable than magnesium oxide, meaning your body absorbs them faster.
- Clean ingredients: Avoid additives, artificial colours or excessive sugar that can raise your blood sugars.
- Suitable for nightly use: Keep an eye out for products designed for safe, consistent use that aren’t habit-forming.
The best healthy sleep aids
Consistency is key, which is why we love a night time elixir that we can take as part of our evening routine.
Sleeping Bottle Sleep Drink is our top pick and is designed for daily use. It’s made up of a blend of 10 potent ingredients that support sleep, including ginseng, cherry extract and L-theanine, and won’t leave you with side effects like grogginess. The all-natural formula doesn’t just give you one good night’s sleep - it’s clinically proven to improve your sleep quality over time! It’s melatonin- and sugar-free and suitable for everyone, including kiddos and mamas-to-be. We recommend taking Sleeping Bottle 1-2 hours before bed, and you can enjoy warm or chilled!
Other calming bedtime bevs:
- Zoetic Chamomile Tea is made with 100% organic chamomile flowers.
- At Health Australia Before Bedtime Dreamy Hot Chocolate is packed with magnesium, amino acids and zinc.
- Hemp Foods Australia Drinking Chocolate Beauty Sleep has added plant-based protein and collagen.
- Organic India Tulsi Sleep Tea blends chamomile, peppermint and ashwagandha.
Boost your body’s sleep signals
Supporting sleep is more effective than forcing it, and small habits can make a big difference over time. To get a better night’s sleep, every night, focus on tweaking your supp lineup, diet and evening wind-down routine. If you need support setting the stage for deeper sleep naturally, shop Sleeping Bottle at GoodnessMe now.
