How to Get a Better Night’s Sleep — Naturally

Mood, energy, motivation, immune system, emotional responses, memories and quality of life: these all depend on how much we sleep and how well we sleep. Unfortunately, sometimes just knowing that all this depends on our sleep schedule is enough to strain our mental state to the point of becoming restless. What a paradox!

But let’s take a deep breath and remember that we are in control. There are many tools, practices, supplements and herbs that can put our minds and bodies into restful and restorative sleep.

Morning peace for nighttime peace

Believe it or not, preparing yourself for a good night’s sleep starts in the morning. Many of us unconsciously strain our nervous systems as soon as we wake up. Reaching for your phone as soon as you open your eyes is a habit worth changing. Once you turn off your alarm (hopefully a soothing sounding one), put your phone down. Instagram can wait and checking emails is an after-coffee habit.

Instead of jumping straight into the matrix, try waking up more slowly. Stretch, breathe, set a daily intention, drink some water. Give yourself at least a few minutes of calm, silence, and presence every morning.

Mid-day mindfulness to relieve stress

Now the key is to maintain this calm throughout the day, even in the midst of the madness. There are many nutrients and herbs that can support us with this, but we will come to that later. Let’s try to master the mind first!

Whenever I start to feel stressed, I tell myself three things: drop your shoulders, relax your jaw, and… Breeeathe. The better we can determine when our nervous system becomes tense, the more connection between body and mind we have. We can thoughtfully or verbally communicate with our body to calm down. There is a difference between feeling emotions and releasing them and holding them in our bodies. Taking a walk or exercising is a healthy way to release built-up energy and tension and clear the mind. Mindfulness takes time and practice, but it’s worth it, and your future self will thank you.

Nighttime nutrients for a good night’s sleep

Nourished and hydrated bodies sleep better at night. I want to highlight three essential nutrients that will fuel your nights: magnesium, vitamin D and essential fatty acids. These nutrients also don’t need to be taken right before bedtime; they can provide support all day long.

1. Magnesium: This mineral plays several crucial roles in our body. In terms of sleep, magnesium helps balance calming neurotransmitters, supports the regulation and production of melatonin, calms the nervous system, relaxes muscles and nerves, and supports healthy heart rhythm. You can purchase magnesium supplements at your local health food store, and it is also found in foods and herbs such as nuts, seeds, dark leafy greens, cacao, oat straw, nettle leaf and parsley.
2. Vitamin D: One of my favorite facts about vitamin D is that each cell in our body has a receptor for it. This means that every organ and body system needs vitamin D. We physically can’t live without it! Vitamin D supports our production of serotonin and melatonin and has an affinity for the nervous system and the immune system. I suggest taking it in supplement form because most people don’t get enough of it in their diet. But of course we can fight the sun through our skin. Be sure to ask your doctor what an appropriate dose of vitamin D is for you.
3. Essential fatty acids: This type of fatty acid cannot be produced by the body, meaning it is essential that you get it through your diet. Essential fatty acids include omega 3, 6 and 9; EPA; and DHA. What makes them essential for sleep is that they are nourishing for our brains. Healthy DHA levels support melatonin production. (Seeing a theme here?) And omegas support our heart and nervous system. Good sources include high-quality fish, nuts and seeds, avocados, hemp oil, flaxseed oil and fish oil.

4 dreamy herbs

Now my favorite way to support a good night’s sleep: herbs! I’ve had sleep problems since I was young, and herbs have always been a good choice when I have trouble falling or staying asleep. I also trust them to keep my nervous system calm and stable during the day, so I can combat any tension long before nightfall.

Herbs that support sleep usually fall under the category of nerve herbs. Nervous wort herbs instantly nourish and relax the nervous system, making them a perfect addition to your nightly ritual. My favorites are Lemon Balm, Scullcap, Passionflower and Hops.

1. Lemon balm: What a sweet and gentle plant with a dreamy aroma. Lemon balm gently soothes the nervous system and soothes the muscles and is gentle enough for children in the right dosage. It can be drunk as a tea or taken as a herbal extract.
2. Skull cap: A beautiful blue-purple floral herb that calms the mind and promotes tranquility. Scullcap nourishes the heart system, restores the nervous system and relaxes body and mind. It is usually used as a herbal extract.
3. Passionflower: If nothing else, Passionflower is just cool. It is an otherworldly looking flower that is breathtakingly beautiful. In addition, it helps relieve muscle tension, supports us in times of irritability and promotes a good night’s sleep. Passionflower can be drunk as a tea or taken as a herbal extract.
4. Hop: Hops, the main ingredient in beer, is an aromatic plant from the same family as cannabis. But you don’t have to live in a ‘420-friendly’ state to reap the benefits! Hops have a very calming effect on our emotions, mind, heart and body, and contain absolutely no THC. It’s a perfect nighttime addition to calm a chattering mind. Hops have a strong flavor, but can be drunk as a tea (although IMHO it’s better in beer!). It can also be taken as an herbal extract.

You can find three out of four of these dreamy herbs (hops, passionflower, and scullcap) in WishGarden’s Sleepy Nights & Fresh Mornings formula. WishGarden also offers Sleepy Nights formulas that are safe for children and pregnant women.

This formula has a permanent place on my nightstand because it not only works, but it doesn’t make it difficult to wake up in the morning. Even if you have to take a dose at 3am (you know that moment when you calculate exactly how many hours you could sleep if you fell asleep straight away?) Restful sleep without dizziness – it’s a dream come true!

Rebecca Younger strives to spark interest in herbs within her community through education and by integrating herbs into everyday life in exciting and innovative ways. She studied herbal medicine at Herbalism Roots in Denver. She is a Customer Journey Representative at WishGarden Herbs.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.

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