How to sleep better naturally

We all know this routine: waking up, scrolling through your phone, and then reluctantly getting out of bed. For a short-term energy boost, you drink coffee. At the end of the day, you scroll through your phone, and it's hard to wind down. The result: difficulty falling asleep and fatigue the next day.

Do you know this feeling? If so, you're not alone.

What will you learn in this article?

1. Sleep problems are common

2. 7 tips for 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 over-the-counter sleep aids

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 sleep only 4-6 hours per night . Even more alarming is that 6% of the population sleeps 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 reported having suffered from sleep disorders in the last 12 months [1].

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

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

2. Seven tips for more restful sleep

2.1 More exercise for better sleep quality

Physical inactivity due to working from home, desk jobs, and a lack of time for exercise are widespread 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's a persistent myth that increasing your daily activity can interfere with sleep. However, studies have shown that exercise has no negative effects if there are at least four hours between physical activity and bedtime.

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

Furthermore, 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 intensely 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 four hours of bedtime and prioritize strength training.

2.2 How important is magnesium intake

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

Psychological stress can even contribute to a magnesium deficiency. In our fast-paced society, stress, which in turn leads to sleep deprivation, is becoming increasingly common. Supplementing with magnesium through dietary supplements could therefore contribute to muscle relaxation, stress reduction, and improved sleep quality . You can learn 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 report running 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 impact sleep quality and contribute to 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. 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 disrupt our sleep and cause us to 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 impair sleep quality. So give your brain a break and put your phone away before bed.

Sleep hack:

Stop using electronic devices for at least 30 minutes, or even better, one 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's time to go to sleep . The hormone isn't released during the day because we're awake.

In the evening, when the sun sets, melatonin levels rise, signaling that it is time to sleep.

Melatonin is especially important for the REM (rapid eye movement) phase of sleep. This is the phase during 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 naturally produce 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 impair melatonin production 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 morning fatigue were observed [12]. A dose of as little as 0.5 mg of melatonin per day can be very effective in improving 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 over-the-counter sleep aids

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 compound valerian is an example of a natural sleep aid. Taking valerian has relaxing, anti-anxiety, and sleep-promoting effects . This plant compound 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 women during and after menopause [15].

Chamomile is another natural herbal remedy with 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 . Further human research is needed, but there are animal studies showing 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 known as the Indian berry. It is often used to treat stress-related sleep disorders . One study found that participants taking Ashwagandha supplements showed significant improvements in sleep and mental alertness after 8 weeks [17]. Chronic daily stress 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 significantly reduced perceived stress levels and cortisol levels [18].

Natural, herbal ingredients are proven effective sleep supplements. Combining natural sleep supplements with lifestyle changes can significantly improve sleep quality. These herbal substances are available over-the-counter (OTC) sleep aids in drugstores and pharmacies, as well as 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 .

Taking 30 minutes before bedtime to reflect on the positive aspects of your day can have a positive impact on your sleep quality. You could incorporate these questions into your nighttime routine to help you focus on the positive moments of your day:

What brought me joy 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-awareness 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 played a positive role in your day, whether through support, kindness, or collaboration.

What strengths did I utilize today? Consider the strengths you utilized throughout the day. Recognizing your strengths not only reinforces 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 also lay the foundation for a peaceful night's sleep .

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This natural sleep supplement was expertly developed to help you fall asleep quickly and reduce chronic stress . Its unique ActiNovo liposome technology ensures efficient absorption of botanicals, vitamins, and minerals, helping you fall asleep more easily.

Learn more about liposomal technology here .

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