Last edited: August 18th, 2025
In a world that glorifies hustle, rest is often neglected. But quality sleep isn’t a luxury—it’s a biological necessity. Lack of sleep has been linked to poor immune function, hormone imbalance, weight gain, mood disorders, and even chronic diseases like diabetes and heart conditions.
The good news? There are natural, simple changes you can make to sleep better—without relying on pills or harsh sleep aids. Let’s explore 10 effective strategies to help your body and mind truly rest.
Blue light from phones, tablets, and TVs can trick your brain into thinking it’s still daytime, suppressing melatonin production. Try turning off screens 1–2 hours before bed or use blue light–blocking glasses in the evening.
→ Our favorite glasses for preventing blue-light rays from getting to you: stylish and simple, these science-backed glasses can help reduce eye strain and support your natural sleep cycle.
When stress builds up and your mind won’t slow down, supplements can gently support relaxation.
Magnesium glycinate helps ease physical tension, calm the nervous system, and even supports gut health, which is closely linked to sleep.
Why magnesium glycinate?
Glycinate is one of the most bioavailable forms of magnesium and is less likely to cause digestive upset than magnesium citrate or oxide. The glycine component itself also has calming effects on the brain.
A 2012 double-blind randomized clinical trial published in Journal of Research in Medical Sciences showed that older adults who supplemented with magnesium experienced:
Increased sleep time and efficiency
Improved melatonin and cortisol regulation
Reduced early morning awakening
(source)
Magnesium deficiency has been linked to insomnia, restlessness, and anxiety.
Nature Wellness Suggested products:
→ Thorne Magnesium Bisglycinate (clean, NSF-certified, and well-absorbed)
→ Garden of Life Magnesium Powder (vegan, gluten-free, sugar-free)
L-theanine, an amino acid from green tea, promotes mental calm and can ease anxiety without drowsiness. It pairs beautifully with magnesium for pre-bed wind-down.
How it works:
Increases alpha brain waves, which are associated with calm, meditative states
Enhances GABA, dopamine, and serotonin levels, contributing to a balanced mood and better sleep initiation
Reduces stress-related beta wave activity without impairing focus
A 2019 randomized controlled trial published in Nutrients found that 200 mg of L-theanine daily for 4 weeks improved sleep quality in people with stress-related sleep difficulties.
Participants showed lower sleep latency (time to fall asleep) and higher sleep satisfaction
(source)
Another study in Biological Psychology found that L-theanine increased alpha wave activity, suggesting a calming but alert mental state ideal for bedtime rituals.
🔗 Nature Wellness Suggested product: NOW Foods L-Theanine 200 mg (affordable and 3rd-party tested)
If you’ve ever felt calmer after a hug or slept better when someone gently pressed their hand on your back, you’ve experienced the power of deep pressure stimulation—the science behind weighted blankets.
Weighted blankets are more than just a trend. They use gentle, even pressure across the body to activate the parasympathetic nervous system (your rest-and-digest mode) and calm the overactive “fight-or-flight” response that often interferes with sleep.
The pressure mimics a therapeutic technique called Deep Touch Pressure (DTP), shown to reduce cortisol (the stress hormone) and increase serotonin and melatonin—your body’s natural sleep and mood hormones.
This soothing effect helps many people fall asleep faster, stay asleep longer, and wake up less during the night.
A 2020 study published in the Journal of Clinical Sleep Medicine found that insomniacs who used weighted blankets for 4 weeks reported significantly better sleep—including improved sleep time and reduced nighttime movements.
(source)
Nature Wellness Suggested product:
yescool Weighted Blanket from Amazon (high-quality and queen-sized)
We often think of sleep as a purely physical issue—but for many people, it’s an emotional and mental one. Racing thoughts, unprocessed stress, and daily overstimulation can leave your mind too busy to rest. Spending 5–10 minutes writing in a journal can help your brain release thoughts and emotions before sleep.
That’s where a simple journaling or gratitude practice comes in.
Studies show that expressing gratitude or writing down your thoughts before bed can significantly improve sleep quality. Not only does it help clear your mental clutter, but it also lowers evening cortisol levels—the stress hormone that can delay or disrupt sleep.
Gratitude practices have been linked to reduced anxiety and depressive symptoms, both of which interfere with restful sleep.
Journaling can serve as a “brain dump,” giving your mind permission to release looping thoughts and worries before sleep.
Expressing gratitude before bed has been shown to increase parasympathetic (rest-and-digest) activity, promoting physical relaxation.
Listing 3 things you’re grateful for
Writing down what’s on your mind (worries, to-dos, emotions)
Doing a “brain dump” to clear mental space
This simple habit can quiet racing thoughts and reduce cortisol levels before bed.
Sleep isn’t a luxury—it’s a foundation. It’s during sleep that your body repairs, your brain resets, and your immune system restores.
The more you support your natural sleep-wake cycle with routines, environment, and nutrient support, the more energy, clarity, and vitality you’ll have during the day.
