If you’ve ever laid in bed staring at the ceiling, wondering why your brain just won’t switch off, you’re not alone. In our always-on world, quality sleep is harder to come by—but it doesn’t have to be.
Good sleep starts with good sleep hygiene, and sometimes your body just needs a little natural support to get there. From calming rituals to key amino acids and minerals, this guide will help you understand what your body really needs to rest, reset, and recharge.
What Is Sleep Hygiene?
Sleep hygiene is basically your sleep “routine”—the habits, behaviors, and environment that help your body transition into rest mode. Think of it like brushing your teeth, but for your nervous system.
Try These Simple Sleep Hygiene Tips:
- Stick to a consistent sleep schedule (yes, even on weekends!)
- Turn off screens 1–2 hours before bed to avoid blue light disruption
- Keep your bedroom dark, cool, and quiet
- Avoid caffeine after 2pm and heavy meals late at night
- Wind down with a calming ritual: herbal tea, a warm bath, meditation, or journaling
- Even small changes to your nighttime routine can make a big impact on sleep quality.
Natural Supplements for Better Sleep
When lifestyle shifts aren’t cutting it, natural sleep supplements can gently support your body’s sleep cycle—especially when stress, hormones, or nutrient gaps are involved.
Top Sleep-Supportive Nutrients & Amino Acids:
- Magnesium (especially glycinate or threonate): Calms the nervous system and supports deep sleep
- L-theanine: Promotes relaxation without causing drowsiness
- Glycine: Lowers core body temperature and helps you fall asleep faster
- 5-HTP: Supports serotonin production, which helps regulate melatonin
- Melatonin: A short-term option to reset your internal clock (great for jet lag or night shift)
Always consult your healthcare provider before starting new supplements—especially if you’re on medication or pregnant.
Why You’re Craving Sugar Before Bed (and How It Ties to Sleep)
Late-night snack attacks? You’re not imagining it—your cravings could be connected to poor sleep or nutrient imbalances.
What’s Really Going On:
- Low serotonin levels in the evening = carb cravings (especially if you’re stressed or underslept)
- Blood sugar crashes at night can disrupt sleep or make it harder to fall asleep
- Magnesium or zinc deficiencies may lead to both cravings and restless sleep
Quick Fixes:
- Add magnesium-rich foods to dinner (like leafy greens, avocado, or pumpkin seeds)
- Try a small, protein-rich snack before bed to keep blood sugar steady
- Stay hydrated—but not too close to bedtime!
Final Thoughts: Build a Bedtime Routine That Loves You Back
The bottom line? Good sleep is foundational. It’s not just about how long you sleep—it’s about the quality of that rest and how well your body and brain can recover.
With better sleep hygiene, a few supportive nutrients, and a deeper understanding of what your body is asking for, restful sleep is 100% possible.
If you're not sure where to start or want a personalized approach, connect with a naturopathic practitioner (like Laura!) for guidance tailored to your needs.
Sweet dreams, the natural way. 💫
