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Do you yearn for a good night’s sleep, only to find that sleep does not yearn for you?
Quality rest is an important part of getting through the daily grind, yet nearly 50% of Australian adults experience two or more sleep-related problems, including difficulty falling asleep, staying asleep and daytime sleepiness.¹
While the occasional night of poor sleep is annoying, ongoing sleep disturbances can lead to bigger issues including emotional difficulties, brain fog, poor job performance, and even accidents or injury, aswell as chronic disease.¹
The good news is, catching more z’s may be as simple as changing your habits. For many people, bad habits in the lead-up to bedtime, also known as poor sleep hygiene, are a major contributor to a restless night. Sleep-supporting supplements can also play a role in securing a good night’s rest.
Click here to jump straight to 8 ways to improve your sleep hygiene, or click here to skip straight to how supplements may help you get the sleep you need.
How do I Know if I Have Poor Sleep Hygiene?
If you spend every night struggling to sleep, you probably already know that your sleep habits need attention. Use the checklist below to help you understand the factors that could be leading you to feel endlessly tired.
According to the National Sleep Foundation, If you regularly experience one or more of the following may be a sign of a disrupted sleeping pattern²:
- It takes over 30 minutes to fall asleep after getting into bed
- You wake up more than once per night
- You awaken for over 20 minutes during the night
- You spend less than 85% of your time in bed asleep
- You wake most mornings feeling unrefreshed
- You rely on caffeinated beverages to get you through the day (>2 coffees)
8 Ways to Improve Your Sleep Habits
1. Stick to a sleep schedule
Go to bed and wake up at the same time each day, even on weekends, to help your body sync to a natural rhythm. Read this article to learn more about the circadian rhythm.
2. Create a pre-sleep ritual
Ease into sleep with relaxing activities like stretching, a warm bath, deep breathing, or herbal tea.
3. Avoid late-night stimulation
Turn off electronic devices at least 30 minutes before bed—blue light blocks melatonin, your sleep hormone.
4. Keep phones, laptops, and TVs out of the bedroom.
Reserve your bed for sleep (and sex)
Don’t watch TV, scroll, or work in bed—this trains your brain to associate the space only with rest.
5. Cut back on stimulants
Avoid caffeine and nicotine in the afternoon and evening. Aim for no caffeine after midday to support melatonin production.
6. Skip the nightcap
Alcohol might help you fall asleep faster, but it disrupts deep, restorative sleep and can leave you feeling groggy.
7. Don’t force it
If you can’t fall asleep after 20 minutes, get up and do a boring task (like folding laundry) in low light until you feel drowsy again.
8. Watch out for modern sleep disruptors
A busy social life, stressful work, or late-night Netflix can throw off your sleep. Occasional late nights are okay, but consistency is key for quality rest.
Can Sleep Supplements Help?
1. Calming, Sleepy Herbal Medicines: Zizyphus, Lavender Oil, and California Poppy
Key ingredients within NeuroCalm® Sleep, Zizyphus, Lavender Oil, and California Poppy enhance gamma-aminobutyric acid (GABA) activity, reducing the impact of stress on the mind.³⁻⁵At night, your body naturally makes more GABA to help you unwind. This reduces stress, promotes calm, and gets your body ready for sleep, like slowly dimming the lights before bedtime.
2: Magnesium and Ashwagandha to Reset Your Circadian Rhythm
Magnesium is a key mineral that helps relax muscles, support the nervous system, and restore your natural sleep-wake cycle. In one study, taking 500 mg of magnesium daily for eight weeks significantly increased total sleep time, improved sleep efficiency, and helped people fall asleep faster, while lowering stress hormone levels and supporting melatonin production.⁶
SleepX combines magnesium with Sensoril™ Ashwagandha (Withania somnifera) to further support healthy sleep patterns. Research shows that taking 700 mg of full-spectrum ashwagandha root extract twice daily for 30 days helped students sleep better, feel less stressed, and experience improved energy and mental clarity.⁷ Another study found that 250 mg per day of standardised ashwagandha extract significantly reduced fatigue and insomnia, improved concentration, and lowered cortisol compared to placebo.⁸
Together, magnesium and ashwagandha work to calm the nervous system, support your body’s natural rhythm, and help you wake up feeling refreshed, without the next-day grogginess often associated with pharmaceutical sleep aids.
Support Your Sleep Naturally
References
- Adams R, Appleton S, Taylor A, McEvoy D, Antic N. Report to the sleep health foundation, 2016 sleep health survey of Australian adults. Adelaide (AU): University of Adelaide, Adelaide Institute for Sleep Health; 2016. p. 55. Report.:2
- National Sleep Foundation. 5 signs that your sleep quality is poor (and how to fix it) [Internet]. Arlington Virginia: National Sleep Foundation; 2019 [updated 2019; cited 2019 Nov 13].
- Shergis JL, Ni X, Sarris J, et al. Zizyphus spinosa seeds for insomnia: a review of chemistry and psychopharmacology. Phytomedicine. 2017 July 2;34:38-43. doi:10.1016/j.phymed.2017.07.004.
- Kasper S, Anghelescu I, Dienel A. Efficacy or orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep- a randomized, placebo-controlled trial. Eur Neuropsychopharmacol. 2015 July 28;25:1960-67. doi:10.1016/j.euroneuro.2015.07.024.
- Fedurco M, Gregorova J, Sebrlova K, et al. Modulatory effects of Eschscholzia californica alkaloids on recombinant GABAA receptors. Biochem res Int. 2015 September 15; 2015:617-620. doi:10.1155/2015/617620.
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635.
- Baker C, Kirby JB, O'Connor J, Lindsay KG, Hutchins A, Harris M. The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial. J Med Food. 2022 Dec;25(12):1095-1101. doi: 10.1089/jmf.2022.0042.
- Auddy B, Hazra J, Mitra A, Abedon B, Ghosal S. Standardized withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: a double-blind, randomized, placebo-controlled study. JANA. 2008; 11(1).
