Routines & Support for Better Sleep
Melanie Skelton, MH, ICCI
A good night's sleep can make all of the difference in helping you to have a great day. But sometimes, getting that good night's sleep can be a challenge.
What can you do to help yourself have a better night's sleep?
Start by taking a look at your habits and routines in the evening leading up to bedtime. These can affect your circadian rhythm, which tells your body when to release certain hormones that help you wind down for the evening and sleep.
- Turn off your screens and take some time to do a quiet activity that isn't watching television or looking at your cell phone. The blue light from these devices can disrupt your body's natural production of melatonin.
- Get out into the sunlight in the morning to help set your internal clock. Your circadian rhythm is set by the sun, so being in the sunlight soon after it rises will tell your body the day has begun. That internal clock will then be better able to know when the end of the day arrives and can signal to your body that it is time to sleep.
- Avoid heavy meals, especially late in the evening. Your digestive system needs a rest, just like the rest of your body does. When your digestive system is still at work digesting a large meal, it can affect sleep.
- Soak in a warm bath before bedtime. This can help you to calm down and prepare for a restful night. If you have had a busy day, a bath may also be beneficial in soothing tired muscles. Adding a lavender bath bomb will feel like a soothing bonus.
These practices may help create routines to help your body know when to sleep, which will make sleep come more easily.
If you are looking for a natural remedy to support sound sleep, the following are some herbs and other nutrients you may find helpful.
- Chamomile: A soothing herb that can calm the body. Chamomile is great as an herbal tea.
- Lavender: Another calming herb that can be taken as an herbal tea. However, lavender is most popular as an essential oil. It can be added to water and spritzed on your pillow to promote restful sleep. Our favorite way to use lavender is in our Auminay Sweet Dreams Spray.
- Valerian: This is a strong herb for calming the nerves. It is especially great for sleep when prepared with the fresh root in a tincture.
- Magnesium: This is an important mineral that aids in the production of melatonin (see next point). It also contributes to muscle relaxation and regulates calming neurotransmitters that help us relax.*
- Melatonin: This hormone plays a crucial role in regulating the sleep-wake cycle. It can be taken as a supplement, if necessary, but as you can see in some of the previous points, there are other ways to support the natural production of melatonin in our body.
- L-Tryptophan: If the body is low in serotonin, this amino acid may help promote restful sleep. As your body cannot make this essential amino acid, you need to either get it from a supplement or from eating high-protein foods with l-tryptophan—like turkey, chicken or eggs—at any time of the day.
In conclusion, establishing a nurturing bedtime routine and incorporating natural supplements can significantly improve sleep quality. Remember, your body's signals are your best guide. Listen to its needs, and don't hesitate to integrate supportive elements like valerian, magnesium, and melatonin when needed.
Ultimately, the path to better sleep is a personal journey. Embrace these tips and create a restful environment that aligns with your body's rhythm. Sweet dreams await as you take control of your nighttime routine, leading to brighter, more energetic days ahead.
*To learn more about choosing the best magnesium for your needs, see "The Marvels of Magnesium Glycinate: Benefits, Uses and More."