We all know getting enough quality sleep is important. Sleep is a foundation for wellbeing – it's up there with diet and exercise. Healthy sleep has a flow on effect for all areas of our health – mental health, energy levels, stress resilience, ageing, and even weight management (to name a few).

Whether it’s getting to sleep or staying asleep - what works for you will depend on your unique sleep needs. Our naturopath Rebecca shares sleep hygiene tips around how to get to sleep and the best sleep supplements to support every type of sleeper.

Because when you sleep well, you live well (yes, it’s cheesy but true). 

How much sleep do we need?

Have you ever wondered to yourself - how many hours of sleep should I have?. Well, it varies, but for adults a nightly 8 hours is a good target.

  • Adults = 7-9 hours
  • Teens = 8-10 hours
  • School age kids = 9-11 hours
  • Toddlers = 11-14 hours
  • Newborns=14-17 hours (makes sense considering all the growing they’re doing)

Getting enough sleep has a huge impact on how well our bodies function during our waking hours.

How do you sleep when you’re stressed?

Stress can mess with sleep, so if you notice that being under extra pressure affects your sleep, you may like to approach it from a stress management angle. If this sounds like you, check out our blog that matches stress support with your unique needs -  9 Products for Every Kind of Stress and our Adrenal Health & Stress Support range.

Does magnesium help with sleep?

Magnesium is the sleep mineral. Scientific research shows it supports both getting to sleep and staying asleep. You’ll find that Magnesium features in many sleep formulas, including the first two in the list below – BioBalance Sleep Cycle Restore and Clinicians REM Sleep.

How to sleep better?

If you’re looking for some tips and tricks for sleeping better, below are five to tips to help you sleep fast. 

How to get to sleep?

Something that can help with settling into sleep easily is creating a night-time wind down ritual. Having a relaxing routine helps set body and mind into ‘rest mode’ and conditions our brains to start relaxing at the right time. We know a night time routine is important for babies and toddlers- it's part of teaching them how to sleep- but it’s also beneficial for grown-ups. Brushing our teeth is an everyday ritual that we all do before bed – creating a wind down ritual is about setting aside some time to add rituals that are both enjoyable and relaxing. Here are some ideas:

Bedtime wind down rituals

  • Do some journaling, or write a gratitude list
  • Dim the lights and sink into a comfortable chair to enjoy some quiet time in the moment
  • Listen to some relaxing wind-down music
  • Try hobbies with repetitive motions like sewing, drawing, knitting or crocheting for the vagal nerve
  • Take a warm, relaxing bath, try adding a few drops of Essential Oils for Sleep

Why does sleep matter?

Look at someone sleeping and it’s easy to think there's not much going on in there. But as we sleep, completely unaware, our body and brain undergo a full program of rebooting and reconditioning tasks. The more we can do to support our body with enough quality sleep the better it can perform these tasks. 

What does research say?

5 benefits research links with healthy sleep

  • Emotion regulation – being on an even keel and not overreacting is linked with having enough sleep
  • Buoyant mood – sleep and mood go hand in hand, studies show a direct and two-way relationship here, they need each other
  • Memory – we process new information during sleep - our brains need sleep reconditioning time for learning and knowledge retention
  • Weight management – sufficient sleep helps regulate appetite and is linked to healthy body weight
  • Immune health – while we sleep our immune system undergoes the re-booting process needed for balanced and effective immune function. 

Sleep deprivation can have the opposite effects to these amazing benefits, which further highlights why healthy sleep is a pillar of health.

It’s not just sleep quantity. Quality counts too.

Achieving deep restorative sleep is a key part of healthy sleep. If you get your recommended amount but feel tired or unrefreshed upon waking, one possibility is that you're not reaching deep sleep phases. We go through phases of sleep, including deep sleep and REM (Rapid Eye Movement), our body performs different reboot tasks during each - for example scientists found being deprived of REM sleep affects learning and retention. 

What your sleep cycle could be telling you

There are three key areas of sleep, sleep onset (getting to sleep), sleep maintenance (staying asleep) and sleep quality (achieving restorative sleep). If sleep is an area you’d like to work on, having a strategy can help. Knowing which of the three areas you’d like to support with helps when building your sleep strategy. And you might not need a full overhaul - maybe just a few tweaks. Check out our  Sleep Support range which features sleep capsules, tablets, pills, powders, gummies, and liquids to suit your unique needs.

Support for every type of sleeper:

BioBalance Sleep Cycle Restore

For the restless sleeper:
BioBalance Sleep Cycle Restore

If you wake during the night, you may need support for the body's natural process of staying asleep, scientists call it ‘sleep maintenance'. We need quality sleep where we reach deep sleep and REM, and exercise helps with this. Science shows that Magnesium, 5-HTP and Tart Cherry extract all support healthy sleep duration and sleep quality. BioBalance Sleep Cycle Restore, contains all three as well as Holy Basil (Ocimum tenuiflorum) to support a calm mind, it can be taken before bedtime to support a good night's sleep and sleep maintenance. 

Shop BioBalance Sleep Cycle Restore →

Clinicians REM Sleep

For the tired riser:
Clinicians REM Sleep

Do you wake up feeling less energised than you’d like even when you’ve slept for 8+ hours? Does bouncing out of bed in the morning sound like a dream despite having no troubles falling asleep? A great place to start is deep breathing or meditation before bed. And you may like to consider supporting sleep quality with a supplement. Clinicians REM Sleep, is a sleep support supplement with 5-HTP and Magnesium, which have been shown to support healthy sleep quality and deep sleep. Skullcap ( Scutellaria lateriflora) and Passionflower (Passiflora incarnata) are also included to work synergistically so you can wake feeling refreshed.

Shop Clinicians REM Sleep →

Organic India Peaceful Sleep

For the night owl:
Organic India Peaceful Sleep

If your mind’s a whirring hamster wheel at bedtime, or you find you don’t easily settle into sleep, creating an enjoyable wind-down ritual can help. Start settling down at least 30 mins before bedtime, get comfy, have a relaxing drink, avoid work or chores. Watching caffeine is a big one for night owls. Taking your sleep support supplements around 30 mins to one hour before sleep helps you get the best out of them and is a way to signal to ourselves that it’s settle down time. Organic India Peaceful Sleep is made from a blend of three key Ayurvedic herbs traditionally used to support sound sleep. Ashwagandha (Withania somnifera) supports the body’s natural stress response, Gotu Kola (Centella asiatica) offers support for the nervous system and a sound sleep, and Holy Basil (Ocimum sanctum) supports our stress response to help calm the mind for a deep sleep. Take two capsules at wind down time.

Shop Organic India Peaceful Sleep →

Gaia Herbs Prostrate Health

For the prostate waker:
Gaia Herbs Prostrate Health

If you’re looking to support prostate health and getting up to go to the bathroom during the night disrupts your sleep, your best option could be a prostate support supplement rather than sleep support. It will be a more targeted approach. Gaia Herbs Prostrate Health contains a high strength extract of Saw Palmetto (Serenoa repens) which has been scientifically researched to support prostate tissue health and healthy urine flow. Consistency is key here, so aim to take 2 capsules in the morning and one in the evening each day.

Shop Gaia Herbs Prostrate Health →

Artemis Deep Sleep

For the stressed sleeper:
Artemis Deep Sleep

Do you typically sleep well but sometimes need sleep support with extra life pressures? Stress buffering techniques are especially suited for you. Trying a combination of adaptogen and sleep support herbs is a good approach, like these sleep drops. Artemis Deep Sleep liquid features Licorice (Glycyrrhiza glabra) as an adaptogen which supports the body’s response to stress and has a flow on effect for healthy sleep support. This is blended with herbs that support healthy relaxation to fall asleep easily like Kava (Piper methysticum), Passionflower (Passiflora incarnata) and Skullcap (Scutellaria lateriflora). Artemis offers excellent quality herbal formulas which make them an easy choice.

Shop Artemis Deep Sleep →

Shop all Sleep Support →

Always read the label and use as directed. Vitamins and minerals are supplementary to and not a replacement for a balanced diet. If symptoms persist, see your healthcare professional.

  • BioBalance, Collingwood
  • Clinicians (Douglas), Auckland
  • Organic India (Good Health Foods), Auckland
  • Gaia Herbs (Natural Meds) Napier
  • Artemis, Dunedin

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