How to Sleep Better Naturally

We all know this routine: waking up, scrolling through your phone and then reluctantly getting out of bed. You drink coffee for a short-term energy boost. You also scroll through your phone at the end of the day and find it difficult to relax. The result: difficulty falling asleep and tiredness the next day.

Do you know this too? If so, then you are not alone.

What will you learn in this article?

1. Sleep problems are common

2. 7 tips for a more restful sleep

2.1 More exercise for better sleep quality

2.2 How important is magnesium intake

2.3 Why screen work can affect sleep quality

2.4 Melatonin as a means for better sleep

2.5 Consistent sleep routine

2.6 Natural and non-prescription sleeping pills

2.7 Evening reflections for a restful sleep

1. Sleep problems are common

According to a 2021 global consumer survey, 38% of people in Germany only sleep 4-6 hours per night . Even more alarming, 6% of the population sleeps even less than 4 hours per night . This is especially worrying because many experts recommend at least 7.5 hours of sleep per night.

Sleep disorders are also widespread. According to a Statista survey, 43% of people in Germany said they had suffered from sleep disorders in the last 12 months [1].

Sleep disorders are on the rise in our hectic world of more stress and anxiety. We often stare at the blue light of our devices instead of sleeping. The consequences are fatigue, lack of concentration, mood swings and possible chronic health problems.

Fortunately, good sleep is not unattainable. With a few small lifestyle changes and a few tools, naturally better sleep is within your grasp !

2. Seven tips for a more restful sleep

2.1 More exercise for better sleep quality

Physical inactivity due to working from home, desk jobs and lack of time for exercise are common these days. More exercise can dramatically improve sleep quality [2]. Studies show that up to 65% of people who exercise regularly fall asleep faster and sleep longer overall [3].

There is a persistent myth that increasing your daily activity can affect your sleep. However, studies have shown that exercise has no negative effects if there are at least 4 hours between physical activity and going to bed.

Moderate physical activity such as light exercise or a simple evening walk an hour before bedtime usually has no negative effects [4].

In addition, studies have shown that people who exercise spend significantly longer in the deep sleep phase . Strength training is more effective than endurance training for improving sleep quality [5]. Muscles are stimulated more during strength training. This may signal to the brain that the body needs sleep for muscle healing.

Sleep hack:

Exercise for at least 15-20 minutes every day. Avoid strenuous cardiovascular exercise within 4 hours of bedtime and focus on strength training.

2.2 How important is magnesium intake

Magnesium is important for energy, muscles and the nervous system. A magnesium deficiency can even affect sleep quality . 26% of men and 29% of women in Germany do not reach the recommended daily magnesium intake according to DACH reference values ​​[6]. Research shows that magnesium deficiency is associated with sleep disorders [7].

Psychological stress can even lead to a magnesium deficiency. In our fast-paced society, stress, which in turn leads to a lack of sleep, is becoming more and more common. An additional magnesium intake through dietary supplements could therefore contribute to muscle relaxation, stress reduction and improved sleep quality . You can find out more about magnesium here .

Sleep hack:

Take a magnesium supplement before bed for sleep and muscle relaxation.

2.3 Why screen work can affect sleep quality

Do you find yourself scrolling through social media or watching TV before falling asleep? According to a German survey, 83% of working adults watch movies and TV shows before falling asleep. 68% of working adults say they run personal errands on their laptop or smartphone before falling asleep [8].

The seemingly harmless act of scrolling through Instagram or watching Netflix before bed can actually affect sleep quality and cause disturbed sleep . This is due to the artificial blue light emitted by electronic devices.

The composition of sunlight ranges from red light waves to blue light waves. The blue light waves predominate in the middle of the day, when we should all be awake. Our biological sleep-wake rhythm associates blue light with the need to stay awake .

Our televisions, smartphones and computers are rich in blue light. This light can disturb our sleep and we can unconsciously confuse night with day [9].

Studies have shown that using tablets and smartphones in the evening can significantly reduce melatonin production [10]. The sleep hormone melatonin regulates our sleep-wake cycle and a deficiency can affect the quality of sleep. So give your brain a break and put your phone away before going to bed.

Sleep hack:

Do not use any electronic devices for at least 30 minutes, or preferably an hour, before going to bed.

2.4 Melatonin as a means for better sleep

Melatonin is one of the best supplements for healthy sleep. This hormone is an important regulator of our sleep-wake cycle.

The release of melatonin signals that it is time to go to sleep . During the day, the hormone is not released because we are awake.

In the evening, when the sun goes down, melatonin increases and signals that it is time to sleep.

Melatonin is especially important for the REM (Rapid Eye Movement) phase . This is the phase in which we dream. The brain focuses on processing memories, emotions and healthy brain development. Most melatonin is produced in the pineal gland from serotonin [11].

We all have a natural production of melatonin, but some people may have lower levels of melatonin in their bodies . As we age, this natural production of melatonin declines. Jet lag, changing time zones, insomnia, and night shift work can all affect the production of melatonin and sleep quality. For this reason, natural melatonin "sleep aids" are becoming increasingly popular.

Studies have shown that melatonin supplements can significantly reduce the time it takes to fall asleep and improve daytime alertness in participants with insomnia. No withdrawal symptoms, side effects, or next-morning fatigue were observed [12]. A dose of just 0.5 mg of melatonin per day can be very effective in helping to improve sleep quality.

Sleep hack:

Take a small dose of a melatonin supplement 1-2 hours before bedtime to shorten the time it takes to fall asleep.

2.5 Consistent sleep routine

Sleep hack:

2.6 Natural and non-prescription sleeping pills

Some of the best sleep supplements come from nature. There are many different herbal remedies that promote better sleep and help you wake up refreshed .

The plant substance valerian is an example of a natural sleep aid. Taking valerian has a relaxing, anti-anxiety and sleep-inducing effect . This plant substance influences a neurotransmitter called GABA. This neurotransmitter has a calming effect on the body. Valerian is a natural sleep supplement that is particularly effective for menopausal and post-menopausal women [15].

Chamomile is another natural herbal remedy that has sleep-promoting effects. The main active ingredient in chamomile is apigenin. Apigenin also acts on GABA to increase the neurotransmitter in the brain, promoting sleep and improving overall relaxation . More human research is needed, but there are animal studies that show that apigenin can improve sleep quality and increase sleep duration [16]. Learn more about chamomile here .

Ashwagandha is an important medicinal plant in Ayurvedic medicine and is also called Indian berry. It is often used to treat stress-related sleep disorders . One study found that participants who took Ashwagandha supplements showed a significant improvement in sleep and mental alertness after 8 weeks [17]. Chronic stress in everyday life can lead to an increase in cortisol, the body's stress hormone. Elevated cortisol levels and chronic stress can contribute to sleep problems and prevent you from falling asleep quickly. Studies have shown that taking Ashwagandha was able to significantly reduce perceived stress levels and cortisol levels [18].

Natural, herbal ingredients are proven to be effective sleep supplements. The combination of natural sleep supplements and a change in lifestyle can significantly improve sleep quality. The herbal substances mentioned are non-prescription "sleeping aids" and are available in drugstores and pharmacies, or in our online shop.

Sleep hack:

Take supplements containing a combination of herbal ingredients, vitamins and minerals to support better sleep.

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2.7 Evening reflections for a restful sleep

As the day winds down, it is crucial to develop a positive mindset to ensure a restful night's sleep .

It can have a positive effect on the quality of your sleep if you take time, for example , 30 minutes before going to bed to reflect on the positive aspects of your day. You could integrate these questions into your nightly routine to direct your focus on the good moments of the day:

What made me happy today? Remember the moments that brought a smile to your face or warmed your heart.

Where did I feel most alive today? Reflect on the moments when you felt full of life . Becoming aware of these moments promotes self-knowledge and contributes to a positive mindset.

Who can I be grateful to today? Expressing gratitude has a powerful impact on our well-being. Identify people who have played a positive role in your day, whether through support, kindness or collaboration.

What strengths did I live by today? Consider the strengths you used throughout the day. Recognizing your strengths not only strengthens your positive self-image, but also promotes personal growth.

By incorporating these evening reflections into your routine, you will not only support a more optimistic perspective , but you will also lay the foundation for a peaceful night's sleep .

Sleep Support from ActiNovo

Would you like a restful sleep?

The best nutritional supplement for your sleep problems is now within reach. To create an effective solution for people who struggle with sleep problems, ActiNovo has developed a Function product for sleep support . The liquid supplement with a mixture of valerian, melatonin, magnesium and B vitamins ensures that your sleep problems are a thing of the past.

This natural sleep supplement was developed by experts to help you fall asleep quickly and reduce chronic stress . The unique ActiNovo liposome technology ensures that the botanicals, vitamins and minerals are efficiently absorbed so that you can fall asleep more easily.

Learn more about liposomal technology here .

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