Insomnia & Sleep Health: Natural Ways to Improve Your Sleep & Wake Up Radiant
With the average adult failing to meet the World Health Organisation’s recommended 7-9 hours of sleep per night, related health conditions are cropping up – from depression and skin issues to gut disturbances and even Alzheimer’s. And while pharmaceutical sleep aids can be helpful in treating short-term insomnia, a more natural approach is often needed for long term benefits. Natural methods, like our sleep-supporting Morning & Night supplement, offer sustainable solutions for rest and regeneration. By incorporating ingredients like the Magnesium Malate, Zinc, and Glycine in our Morning & Night supplement, alongside deliberate lifestyle adjustments, it's possible to restore a sense of balance and wake up with a radiant, refreshed glow.
The Science Behind Sleep: Why It Matters More Than Ever
Sleep is the body's vital reset mechanism. During deep sleep, tissues repair, muscles regenerate, and the immune system strengthens. On a mental level, sleep consolidates memories, enhances cognitive function, and regulates emotions. Chronic insomnia, however, disrupts these processes and leads to an array of long-term health problems, including weakened immunity, hormonal imbalances, and heightened stress levels.
A 2020 study published in JAMA Network Open revealed that sleep deprivation increases the risk of cardiovascular disease, metabolic disorders, and cognitive decline. Dr. Michael Breus, a clinical psychologist and sleep specialist, affirms, "Sleep is a biological necessity. The body and mind can't function optimally without it." Insufficient sleep also accelerates the visible signs of aging—fine lines, dullness, and lack of vitality—affecting skin texture and tone.
The good news? There are natural ways to not only combat insomnia but also improve the quality of sleep, allowing you to wake up radiant, refreshed, and ready to take on the day.
Top Natural Sleep Aids for Better Rest
For those struggling with insomnia, the solution may lie in natural supplements and lifestyle changes that foster deeper, more restorative sleep. Here are some scientifically supported methods:
Magnesium: The Miracle Mineral for Sleep
Magnesium, present in our Morning & Night supplement, is a mineral that plays a role in over 300 biochemical processes in the body. Magnesium helps regulate the production of melatonin, the hormone responsible for sleep-wake cycles, and supports the relaxation of muscles and nerves. Inadequate magnesium levels are linked to insomnia and disrupted sleep patterns, which is why ensuring you get enough of this mineral can work wonders for your nightly rest.
A 2012 study published in Journal of Research in Medical Sciences showed that magnesium supplementation significantly improved sleep quality in elderly individuals. Dr. Breus explains, "Magnesium helps the brain relax, so it’s one of my go-to recommendations for sleep disorders."
Magnesium-rich foods such as leafy greens, almonds, and avocados are excellent dietary sources. Alternatively, magnesium supplements like magnesium glycinate or magnesium citrate can be taken before bedtime for optimal results.
Zinc: A Sleep Booster You Didn't Know You Needed
Zinc, present in our Morning & Night supplement, is another crucial mineral for sleep. It has a calming effect on the nervous system and aids in the production of neurotransmitters that regulate mood and sleep patterns. In fact, research has shown that low levels of zinc can be associated with poor sleep quality and even conditions like restless leg syndrome, which can disrupt sleep.
A study published in The Journal of Clinical Psychopharmacology in 2016 found that supplementing with zinc, especially in combination with magnesium and melatonin, improved sleep quality and duration. "Zinc supports the action of magnesium and helps increase the production of melatonin," notes Dr. Kimberly Langdon, a doctor of integrative medicine.
While zinc is present in foods such as oysters, pumpkin seeds, and beans, a supplement may be beneficial for those who struggle to consume adequate amounts through diet alone.
Glycine: An Amino Acid for Deeper Sleep
Glycine, present in our Morning & Night supplement, is a naturally occurring amino acid that can promote better sleep. It works by lowering the body’s core temperature, signaling that it's time to rest. A 2012 study published in Sleep and Biological Rhythms found that glycine supplementation improved sleep quality, especially in individuals with insomnia. Glycine is also known for its ability to enhance REM (Rapid Eye Movement) sleep, which is essential for mental clarity and emotional well-being.
"By lowering core body temperature, glycine helps create the perfect environment for sleep," says Dr. Breus. For those looking for a deeper sleep cycle, glycine could be an effective addition to your evening routine.
Glycine can be found in protein-rich foods like bone broth, fish, and poultry. For those seeking higher doses, glycine supplements are available in powder or capsule form.
Lifestyle Tweaks to Enhance Sleep Quality
While supplements provide essential support for restful sleep, lifestyle choices also play a pivotal role. The way we manage stress, our exposure to light, and even our pre-bedtime activities can drastically impact our sleep quality.
Establish a Relaxing Nighttime Routine
Creating a calming pre-bedtime ritual is key to signaling to your body that it's time to wind down. This may involve a warm bath, meditation, reading, or gentle stretching. Avoiding stimulating activities—such as checking emails, watching intense TV shows, or scrolling through social media—can help prepare your mind for rest.
A 2015 study published in JAMA Internal Medicine found that mindfulness-based stress reduction techniques, such as meditation, were effective in improving sleep quality. "Stress is a major sleep disruptor," says Dr. Langdon. "Practicing mindfulness or journaling before bed helps quiet the mind."
Limit Blue Light Exposure
One of the biggest modern sleep disruptors is blue light from phones, computers, and televisions. Blue light interferes with melatonin production and disrupts the circadian rhythm. Experts recommend limiting screen time at least an hour before bedtime and opting for blue light-blocking glasses or apps that reduce blue light emission on devices.
Create a Sleep-Friendly Environment
Ensuring your sleep environment is conducive to rest is another critical factor in improving sleep. A cool, dark, and quiet room can significantly enhance the quality of your rest. Investing in blackout curtains, noise machines, and a comfortable mattress can help create the optimal sleep environment.
Sleep Tonight for an Energetic Tomorrow
The 28 carefully chosen ingredients in our Morning & Night supplement work in harmony with your body’s circadian rhythm, giving your body what it needs, when it needs it. Our Morning supplement targets your energetic wake cycle, while our Night supplement targets your regenerative sleep cycle, helping you to fall into a better, more restorative sleep routine.