How to Get a Better Night's Sleep

Sleep isn’t a luxury — it’s a biological necessity for repair.

Many of us do not place as much importance on our sleep as we should, but we absolutely feel it when we are not nurturing our circadian rhythms.

When we sleep well, our hormones balance and regulate, our muscles recover, our mood stabilizes, and our creativity and zest for life returns. When we don’t, everything feels harder.

If you’ve been struggling with restless nights, here are 6 practical, realistic ways to support deeper, more restorative sleep (with bonus herbal ally recommendations at the end)!

1. Set “Wind-Down” Alarms

Most people set alarms to wake up — but very few set alarms to start preparing for sleep.

Your nervous system needs time to transition from winding down from the days events, to going through your "bedtime routine", to actually hit the hay.

Try this:
Set a gentle alarm 60–90 minutes before your ideal bedtime (example: If you aim to be in bed by 11:00 pm, set an alarm for 9:45pm, another at 10:00pm, and perhaps another around 10:30pm). When the first one goes off:

• Get into your sleeping clothes.

• Head to the bathroom for your nightly routines (brushing teeth, tying back hair, washing your face, etc).

When the second one goes off:

• Finish up your routines.

• Dim the lighting in your space.

• Get into bed and finish setting your morning alarms. (Maybe shut off the phone and switch to a book if you aren't quite ready to sleep)

By the time your last alarm goes off, you should, ideally, be in bed or heading to bed shortly. This simple timing cue acts as a reminder to help you go to bed earlier without forcing it.

2. Hydrate Intentionally (But Strategically)

Dehydration can contribute to nighttime muscle cramps, headaches, and restlessness. It can also be unpleasant to wake up dehydrated in the morning, even if you don't consciously notice disruption to your sleep due to it.

Adding electrolytes in the late afternoon or early evening can support nervous system function and muscle relaxation.

Tip:
Drink most of your fluids 1–3 hours before bed. Avoid large amounts immediately before lying down to reduce middle-of-the-night bathroom trips.

Electrolytes (like Celtic Salt in your water) can be very supportive. To take this a step further, choose an electrolyte mix that contains magnesium and potassium as well as sodium. This reduces restlessness in your muscles and nervous system.

3. Support Your Nervous System With Magnesium & GABA

Speaking of Magnesium...Magnesium plays a critical role in muscle relaxation and calming the nervous system.

Forms often used for sleep support, include:

• Magnesium glycinate – gentle on the stomach and body, and calming

• Magnesium L-threonate – supports cognitive relaxation

• Topical magnesium – for muscle tension or restless legs (a lotion or body butter works great!)

GABA (gamma-aminobutyric acid) is a calming neurotransmitter that many report help quiet mental chatter. It works by slowing and balancing neurotransmitter activity, therefore calming a restless mind before sleep.

While these supplements are broadly considered to be safe, as always, consult with a healthcare professional before adding supplements to your routine — especially if you’re taking medications.

4. Create a Screen Curfew

Blue light suppresses melatonin production, the hormone that signals sleep. This negatively affects our natural circadian rhythms and lessens our quality of rest.

Even more importantly, scrolling keeps your brain stimulated.

Try this:

• Set a phone cutoff time (at least 30–60 minutes before bed).

• Switch to a physical book or journal.

• Use warm lighting or dimmer lamps instead of overhead lights.

Your brain needs signals that it’s safe to power down. Create an environment that says "nighttime."

5. Regulate Body Temperature

A slightly cooler room (around 60–67°F / 15–19°C) supports deeper sleep.

You can also:

• Take a warm shower before bed (the cooling afterward triggers sleepiness).

• Wear breathable fabrics and use bedding with breathable fabrics as well.

• Use layered blankets for comfort without overheating.

Temperature is often overlooked — but very impactful to the quality of sleep we need.

6. Release the Day Before You Lie Down

Unprocessed thoughts keep the mind looping, pacing and wandering. Just like our bodies need a place to lie down at the end of the day, so do the thoughts in our mind.

Instead of replaying today's events and tomorrow’s to-do list in bed,

Try this 5-minute reset:

• Write down what’s on your mind

• Make a short plan/ list for tomorrow

• Write 1-3 things you’re grateful for

• Close the notebook

Signal to your brain: We’re done for today. Let your mind know it's time to rest and it's okay to let go for tonight.

Herbal Allies for Restless Nights

If you struggle with restless legs, light sleep, or difficulty winding down, certain herbs have traditionally been used to support relaxation. Here are my suggestions for some herbal allies to support a better night's sleep (from a health and wellness specialist, and backed by science):

Valerian Root

Contains valerenic acid, which aids in calming the nervous system and reduces muscle spasm and hyperactivity.

Passion Flower

Calms restlessness in the body, anxiety in the mind and insomnia. It contains flavonoids and alkaloids which help to naturally relax and restore your body. Passion flower also naturally enhances levels of GABA in the brain!

Lavender

First known for it's aromatherapy effects, Lavender also gently soothes nerve inflammation, reduces cortisol levels, and improves sleep quality.

Chamomile

A classic bedtime tea for calming digestion and easing tension; Chamomile famously soothes stress, anxiety and muscle tension. It is rich in antioxidants and anti-inflammatory compounds like apigenin (flavonoid).

(American) Skullcap

Traditionally used for reducing nerve irritability, it also helps to calm involuntary muscle spasm, and relieve overall restlessness. Skullcap helps to regulate the nervous system and reduce excitability and nerve impulses.

Ashwagandha

An adaptogenic root that supports balance in the nervous system and reduces chronic inflammation. Ashwagandha has been used for hundreds (if not thousands) of years, and has been well studied and documented as a support agent to helping the body adapt to stress and achieve homeostasis.

St. John’s Wort

Traditionally used for mood support, St. John's Wort produces a calming influence on nerve endings, reduces pain, tingling and twitching significantly, and promotes neurotransmitter balance of serotonin and dopamine in the brain. Important: Can interact with many medications (including antidepressants and birth control), so consult a professional before use.

In conclusion, sleep is not about “knocking yourself out.” It’s about teaching your body how to feel safe enough to rest. By practicing and developing healthy bedtime habits, we can enjoy the rewards of deep, restorative and restful sleep.

Keep it simple, and start with one or two habits. Stay consistent, and watch as your days begin to shift and feel much better!

If it helps, use a fitness or sleep tracker, or have a friend, family member, or roommate help keep you accountable and on track if needed.

Deep sleep is one of the most powerful forms of self-care — and you deserve to feel your best!