1. Limit Screen Time Close to Bedtime

The blue light emitted by screens on smartphones, tablets, and computers can interfere with your body’s ability to prepare for sleep by disrupting melatonin production.

Try to switch off all electronic devices at least an hour before bed to help your body recognise that it's time to wind down. Instead of scrolling through social media, consider reading a book or practising relaxation exercises as part of your bedtime routine.

2. Create a Bedtime Routine

Establishing a consistent bedtime routine helps signal to your brain that it’s time to relax and let go of the day's stresses. A helpful addition to this routine can be the use of a sleep spray on your bedding or pyjamas.

These sprays often contain soothing essential oils like lavender or chamomile which, when used regularly, can become a sensory cue to sleep. The aroma can significantly enhance relaxation and improve your sleep quality.

We recommend Napiers Sleep Spray, which contains English countryside lavender essential oil, which research shows can reduce anxiety, insomnia and restlessness. This has been complemented with marjoram essential oil to help promote sleep, and frankincense essential oil to help in alleviating stress and encouraging relaxation

3. Consider Magnesium

Magnesium is a mineral known for its ability to soothe the mind and body, making it easier to fall asleep. It helps regulate melatonin and supports deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.

Magnesium can be taken in capsule form or applied as a cream or an oil to your skin before bedtime to help relax your muscles and quieten your mind.

4. Consider a Herbal Supplement

If you find it difficult to unwind at night, a herbal supplement might be beneficial. We recommend Napiers Goodnight Blend, a combination of herbs specifically chosen by herbalists to facilitate restorative sleep. Ingredients such as valerian root and hops are known for their calming effects and can help ease you into a peaceful night’s sleep.

You can also book a free 15 minute 1:1 consultation with a herbalist to see how herbs can support better sleep here.

5. Create A Sleep Schedule

Going to bed and waking up at the same time every day can significantly improve your sleep quality. A consistent sleep schedule sets your body’s internal clock, optimising your sleep pattern. Make it a priority to adhere to your sleep schedule even on weekends to really harness its benefits. A regular pattern stabilises your biological clock and can help you get back to sleep more easily if you wake up during the night.