6 Ways to Improve Your Sleep Naturally

Struggles with sleep is something we’re far too used to, with many of us falling short of the recommended 7-9 hours of sleep per night.

Whether it’s difficulty drifting off, waking up throughout the night or simply not feeling refreshed in the morning, poor sleep can have a noticeable impact on how we feel and function during the day.

The impact of poor sleep can go far beyond just feeling tired, too. When you don’t get enough sleep, your body finds it increasingly difficult to manage blood sugar levels, leaving you more likely to feel hungrier than usual and crave and eat extra food.

A global survey recently found that 53% of people get a good night’s sleep on only four nights a week or fewer, with nearly half of women struggling with sleep due to barriers like stress and family responsibilities.

While there’s no single solution to guarantee a good night’s sleep, in the clinic I have seen that often a few small changes to someone's day-to-day routine can make a surprising difference.

From getting outside in the morning to being mindful of what you consume later in the day, here are six ways to support natural sleep.

Get natural sunlight in the morning

Something as simple as getting outside in the morning and exposing yourself to natural daylight can help support your body’s natural sleep-wake cycle and make a significant difference to the quality of your sleep later in the day.

Our bodies have an internal 24-hour clock, known as the circadian rhythm, which helps regulate when we feel awake and when we feel sleepy. Light is one of the most important signals that helps keep this rhythm in sync.

Getting natural light early in the day signals to your body that it’s time to be awake and active. Aim for at least 10 minutes outside within the hour of first waking up. It doesn't have to be sunny, either. Even if it is overcast outside, you’ll still get the benefit.

Avoid blue light at night

Whether it’s scrolling on your mobile phone, watching television or playing games on a console, spending time in front of bright screens close to bedtime can make it harder for your body to wind down.

Ideally, you want to avoid digital screens 1-2 hours before you head to bed. Instead, use this spare time as a chance to catch up on some reading, listen to some calming music or do some gentle stretching.

If you can’t help being on your phone before bed, there are blue light blocking glasses that some people report make a difference with their sleep.

Consider magnesium

Research suggests that magnesium intake may be associated with improved sleep quality as it can help regulate the nervous system, reduce stress, improve melatonin production and support muscle relaxation.

You can easily incorporate magnesium through your daily diet by reaching for foods like leafy green vegetables, nuts, seeds, whole grains and legumes, which naturally contain magnesium.

A magnesium supplement may be a useful addition to your routine. I designed mine to contain magnesium glycinate which can help to deepen deep sleep, and people have fed back that they wake up more refreshed.

Avoid caffeine after midday

A morning coffee is routine for many of us, but past midday it can interfere with your sleep.

Throughout the day, a natural chemical called adenosine gradually builds up in the brain while we're awake. This contributes to the feeling of sleepiness and helps create what is known as ‘sleep pressure’. Naturally, the longer we're awake, the more ready our body becomes for sleep.

Caffeine disrupts this by blocking the adenosine, instead making you feel more alert and awake. Caffeine can remain in the body for several hours, which means having a coffee in the afternoon can impact when you’re trying to wind down later at night.

This doesn’t just include coffee, caffeine is also present in tea, energy drinks, chocolate and even some supplements.

Introduce a cut-off point at around midday, this will allow you to enjoy your morning cuppa without it disturbing your evening routine.

Regulate your sleep temperature

A hot bath or sauna in the evening is one of the simplest ways to improve the quality of your sleep. As the warmth raises your core temperature, once you step out your body responds by lowering your temperature. It often means that your core body temperature actually stays cooler for longer, sending a clear signal that it’s time to rest.

The result is that you tend to drift off more easily and spend more time in deep, restorative sleep. For the best effect, aim to finish an hour or two before bed, giving your body time to cool down and settle in.

Stick to regular bed and wake-up times

Going to bed and waking up at roughly the same time each day helps your body recognise when it's time to go to sleep and when it's time to wake up. Over time, this consistency can make it easier to fall asleep and wake up feeling refreshed.

Magnesium Trio

If you’re looking to improve the quality of your sleep, I recommend taking my Magnesium Trio, a clinical formula containing three different types of magnesium designed to support a healthy sleep-wake cycle, regulate the nervous system and aid heart and muscle function.

If you have a medical condition or are taking medication, always consult a practitioner before taking any supplementation. The information provided in this article is for informational purposes only and should not be considered medical advice.