Many things can throw you off having quality sleep every night: stress, alcohol, hot weather, too much screen time, or life stages like menopause or having young children – to name a few. Maybe you can’t seem to fall asleep easily, or you are waking up during the night at the same time and can’t figure out why.

Sleep is the best recovery for your body and brain, and helps you repair and detoxify overnight, which is why it’s so important for overall health. You feel better, eat better, exercise better and perform at work or school better when you are sleeping better.

Here are five points to consider when setting your nighttime routine to improve your sleep.

1.       Morning natural light:  The circadian rhythm is the sleep/wake cycle of your body and this is the dance between cortisol and melatonin. Getting natural light first thing in the morning is key to getting back your ‘get-up-and-go’ as it stimulates cortisol (for your wake cycle) and dampens melatonin (for your sleep cycle). Getting light cues from the sun throughout the day supports this rhythm for better sleep.

2.       Dim lights in the evening: Having dim orange-toned lamps in the evening helps your body recognise that it is evening, and supports your body to prepare for sleep. When the lights remain bright and overhead, your body will still think it’s daylight, and thus find it harder to signal for melatonin which is your sleep hormone. Blue-blocking glasses are also helpful if you watch screens in the evening.

3.       Regular routines: Setting yourself regular bedtimes and wake times is crucial for your circadian rhythm and melatonin signalling. This also supports you to have enough hours of sleep – generally seven to eight hours is recommended. Set yourself a ‘go-to-bed’ alarm as well as a ‘get-up’ alarm to get in the rhythm of a great night’s sleep.

4.       Pre-sleep routine: Having a pre-sleep routine is a lovely way to relax your body and mind and prepare for sleep. You can tailor it to your needs. Try ten minutes of journalling to release a busy mind, five minutes of meditation to calm your mind and body, or 10 minutes of gentle stretching to ease any muscle tension.

5.       Sleep-friendly herbs and minerals: To support your sleep hygiene practice, consider sleep-supporting herbs and minerals.               Magnesium, taken in the evening, is well known to support your nervous system and a quality night’s sleep.

Look for Goodhealth Magnesium Sleep Support and you’ll get three forms of highly absorbable magnesium, vitamin B6, plus three sleep-supporting herbs: California poppy, passionflower and ashwagandha. California poppy and passionflower are traditional herbal extracts that help ease a busy mind of stress and worry and support a deep, restful night’s sleep. Ashwagandha is a herb that helps your body adapt to emotional and physical stress. It provides further support for your nervous system, ensuring relaxation and sleep.

There are many other tips to support a good night’s sleep; like sleeping in a cool room, no caffeine after midday, and not eating late at night. Being intentional about your sleep routines each evening and each morning and taking Goodhealth Magnesium Sleep Support one hour before bed will set you up for a great night’s sleep.

Always read the label and use as directed. If symptoms persist see your healthcare professional.