How to sleep better? 5 tips

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how-to-improve-sleep

Sleep is not a luxury – it’s a basic biological need. Yet more and more people struggle with insomnia, shallow sleep, or difficulty falling asleep. If you're wondering how to sleep better, how to get better sleep, or what to do when you don’t know how to sleep better at night, here are simple science-backed strategies that can help restore your natural rhythm and improve your nighttime regeneration.

Why is sleep so important?

During sleep, your body repairs itself, your brain processes memories, and your immune system strengthens its defences. Lack of proper rest affects mood, hormones, concentration, and immunity. But it’s not only about the number of hours – the quality of sleep matters just as much. To truly recharge, you need deep sleep cycles, including the REM phase, which supports emotional and mental recovery. That’s why understanding how to improve sleep quality, how to improve deep sleep, and how to get better REM sleep is essential for overall wellbeing.

Create a bedtime routine – prepare your body and mind

One of the most effective ways to improve sleep is to build an evening ritual. Your body loves routine – going to bed and waking up at the same time every day helps regulate your circadian rhythm and makes it easier to fall asleep. Set a calm atmosphere: switch off the TV, put away your phone, dim the lights. Aromatherapy can enhance relaxation – Peaceful Sleep essential oil blend from NOW Foods (lavender & chamomile)creates a soothing environment that signals your body it's time to rest. If you struggle with tension or racing thoughts, try a short meditation or even a few minutes of deep breathing. These techniques help lower cortisol – the stress hormone often responsible for restless nights.

Support your body with magnesium – natural relaxation for muscles

Magnesium plays a key role in improving sleep quality. It relaxes muscles, calms the nervous system, and helps the body transition into rest mode. A deficiency can cause cramps, irritability, anxiety, and problems with falling asleep. Topical magnesium products work quickly and effectively, such as BetterYou Magnesium Flakes for Sleep or BetterYou Magnesium Sleep Spray. A warm bath with magnesium flakes before bed reduces tension and promotes deeper sleep. Just 20 minutes can make a big difference.

Natural supplements for sleep and relaxation

If good sleep hygiene isn’t enough, natural plant-based supplements can support your ability to relax without causing grogginess or dependence. Physalis Relax & Sleep Tablets – with lemon balm, lavender, and passionflower to calm the mind and support a healthy sleep cycle. Ashwagandha Forte Essensey – an adaptogen that reduces stress, improves deep sleep, and supports nighttime recovery. Korean Ginseng Essensey – enhances vitality during the day and helps the body maintain hormonal balance for better rest. These supplements are a gentle, natural way to improve sleep quality and help you fall asleep faster.

Improve your sleep environment

Good sleep is also about your surroundings. The ideal bedroom temperature is 18–20°C, while fresh air, soft bedding, and a supportive mattress help maintain comfort throughout the night. Limit blue light exposure for at least one hour before bed. Street lights or noise can also interfere with deep sleep, so consider blackout curtains or a white noise machine. For extra relaxation, add BetterYou Magnesium Bath Flakes your evening bath – they are gentle enough even for children.

Calm your mind – regeneration starts in your thoughts

Stress is one of the biggest enemies of deep, restorative sleep. Emotional tension keeps the nervous system activated, making sleep superficial and fragmented. Try reducing stimulation in the evening and incorporate calming rituals such as warm baths or herbal supplements. A helpful option is Night BiotechUSA – a formula with melatonin and plant extracts designed to help you fall asleep faster and extend the REM phase, improving mental regeneration. If digestive discomfort disrupts your sleep, NOW Foods Senna Leaf Capsules may promote gentle cleansing and nighttime comfort.

How to improve sleep? Summary

Better sleep comes from consistent daily habits rather than one-time solutions. To improve deep sleep, increase REM sleep, and wake up refreshed, remember to: maintain consistent sleep and wake times, create a calming bedtime routine, use natural supplements for sleep and relaxation, ensure sufficient magnesium intake, minimise stress and screen exposure in the evening. With the right habits, aromatherapy, and natural support, your sleep quality can significantly improve in just a few weeks. Your body will reward you with better mood, sharper concentration, and stronger immunity.