Natural Solutions for Healthy Sleep

How to Improve your Sleep Health

Those of you who know me, know that sleep has been a challenge for me over the years. I think many of you can relate to those nights when falling asleep can be difficult. You lie there, eyes wide open, staring at the ceiling while the hours tick by.

A busy mind, worrying thoughts, to do lists, or replaying the day’s conversations can keep you awake. Some people find it helpful to keep a notepad by the bed to jot down thoughts and clear their mind. That wouldn’t work for me, I’d probably end up writing a book! Counting sheep or sleepy music doesn't help me either, so I gave up on doing these things.

A regular bedtime routine is important. I do try to stick to one, though I’ll admit the weekends are my downfall. Going to bed and waking at the same time each day can really help regulate your body clock, mood, and sleep pattern.

One thing I always do is avoid coffee and caffeinated drinks after 3pm, otherwise, I’d never sleep. Caffeine can linger in your system for 8 to 12 hours, so it’s definitely worth experimenting with cutting it out earlier in the day if you’re struggling to drift off.

My sleep changed a lot during the menopause. Thyroid and hormonal changes can also play a big role in sleep problems, so it's worth checking if those could be factors for you.

Temperature, light, and noise affect me too. I have to have the room completely dark or I find it hard to nod off. Make sure to stay off your phone or laptop as the blue light emitted from these electronic devices can affect the product of melatonin, the sleep hormone, and we don’t want that.

Exercising late in the evening can cause some people to have difficulty drifting off to sleep. It depends on how many hours you have had before your workout and sleep and how intense the workout was. This can be a difficult one to change as evening is more suitable to many of you. You might find that taking extra magnesium could support recovery after exercise and help you fall asleep faster.

Supplements to help get a good nights sleep

Over the years, I’ve talked about many supplements I’ve tried. I know they haven’t worked for all of you, so I keep testing new ones and sharing my experiences. The latest I’ve tried is Sleep Capsules from Revive Active. They combine magnesium with Montmorency cherry, plus calming botanicals like chamomile, lemon balm, and lavender.

I have to say, I’ve felt much more relaxed and energised the next day. It helps maintain a healthier sleep and I’m far less restless. And best of all  if I do wake up, I can get back to sleep quickly. That’s brilliant in my book. So I’m giving Irish brand Revive Active Sleep the thumbs up, and I’d recommend giving it a go if you’re still struggling to get quality sleep.

You might like to add some BetterYou Magnesium Flakes to your bath to help you relax. Tisserand Pillow Mist is another option. It contains Lavender Oil commonly used to aid relaxation and to promote sleep. A cup of Pukka Night Time Tea could be thrown into the mix depending on difficult it is for you to get to sleep, a combination of supplements might be needed.

Sleep troubles can feel lonely, but you’re not alone  and there are things that can make a difference. Keep trying to find a solution that works for you.