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Natural solutions for better sleep. How naturopath can help prescribe natural sleep aids to help you get a better sleep

What are the most effective natural sleep aids?

Struggling to catch those Zs? You're not alone! Are you wondering what are the most effective natural sleep aids?

Insomnia or disrupted sleep can be very impactful to your life, and your mental health.

Getting a good night's sleep is essential for your brain, your hormones and your immune health. People are always asking us "how can I get a better night's sleep" - sometimes the answer is easy - and sometimes we'll need to dig in a bit deeper to get you the help you need - but here's some suggestions to get you started.

Let's dive into some natural ways to improve your sleep quality!


Several natural sleep aids have shown promise in improving sleep quality. So what are the most effective natural sleep aids? Here are our top five of many.
  • Magnesium: This mineral plays a crucial role in regulating sleep. It may help you fall asleep faster and stay asleep longer.
  • Herbal Medicine: We love our herbal medicine - there are some excellent ones - but not everyone needs the same plant medicine for sleep - it depends on your stage of life and if you're taking any other medication. Chamomile, lavender, Lemon balm, hops and Kava are all excellent for sleep - but please speak with a herbalist before prescribing.
  • Glycine: This amino acid is excellent for resting the brain and helping promote feelings of calm and focus
  • L-Theanine: Found naturally in tea leaves, L-Theanine can enhance relaxation and improve sleep quality.

How does magnesium help with sleep?

Magnesium is a powerhouse when it comes to sleep improvement:

  • It helps regulate neurotransmitters in the brain that promote relaxation
  • It may increase melatonin levels, your body's natural sleep hormone.
  • Higher magnesium levels are associated with longer sleep times and less daytime tiredness.

Are there any foods that can help improve sleep?

Absolutely! Some sleep-promoting foods include:

  • Sometimes, having a snack before bed can really help, particularly if you've eaten your dinner early. Unbalanced blood sugar will make insomnia worse.
  • Try eating a bit of protein and complex carbs before bed—perhaps some yogurt and granola or nut butter on a cracker. You won't need much!
  • Tart cherries have some evidence for promoting sleep - you can find it pretty easily in health food stores these days.
  • We're a big fan of herbal teas - Chamomile, lavender, lemon balm,

What lifestyle changes can improve sleep quality?

Yes - sleep hygiene is so important, it does feel pretty boring BUT it makes a difference. Beyond supplements and diet, consider these sleep-enhancing habits:

  • Maintain a consistent sleep schedule - please get to bed at the same time and not too late
  • Create a relaxing bedtime routine - have a shower, a bath, and smell some nice smells.
  • Ensure your bedroom is dark, quiet, and cool
  • Limit screen time before bed - put the phone down, read a book, and stop the telly and doom scrolling a while before you go to bed.
  • Sleep meditations - we love the Balance App, and Waking Up for some excellent sleep scapes and meditations.

How much magnesium should I take for better sleep?

While individual needs may vary, studies have shown benefits with magnesium supplementation in the range of 300-600 mg before bedtime - there are many different forms of magnesium to try - it's best to avoid ones that contain "Magnesium Oxide (heavy)" as they often cause an upset stomach. We love a Magnesium Glycinate for sleep - and some are easily found at the Healthfood store. However, it's always best to consult with a qualified health professional - like a naturopath to ensure you're taking the right dose and at the right time!

Are natural sleep aids safe?

Always consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking medications. Remember, while these natural remedies can be helpful, persistent sleep issues may require professional medical advice. Sweet dreams!

Why is my sleep so bad?

There are many reasons why your sleep may be bad, let's list a few:
  • Hormones - before your period people tend to have disrupted sleep. Looking at hormone metabolism can help with this.
  • Perimenopause - this is a big one - waking up, hot flushes, stress sensitivity. You'll need to address the hormonal aspects of your sleep for improvement.
  • Sleep Apnoea - if you breath through your mouth, or snore, or wake really groggy, you may want to discuss getting a sleep study with your GP. You can be in any size body to get dysfunctional sleep, and you can be at any age.
  • Chronic Pain - understandably this will make your sleep not restful, finding ways to support your inflammation, support the pain will make a huge difference. Speak to us about how we can help.
  • Irregular Blood sugar - going to be hungry, not eating enough, over exercising and just being hungry can lead to bad sleep.
  • Alcohol - this is a massive driver of poor sleep in everyone! Reducing alcohol intake will help you sleep a lot better. I promise.
  • Caffeine - drinking coffee, tea, or too much dark chocolate late at night (or really any time after 12pm for people who are really sensitive) can impact your sleep - try ditching the coffee by lunch time.

Hopefully this Journal as highlighted what are the most effective natural sleep aids and other tools you can try to help you get a better night's sleep. But, as with many things - health is complex and sometimes the simple things aren't helping. Make a telehealth appointment with a New Leaf Naturopath today to find out how we can help you.

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