Enhance Your Rest: Natural Strategies and Nutrients for Better Sleep

Enhance Your Rest: Natural Strategies and Nutrients for Better Sleep

Sleep Awareness Week, organized by the National Sleep Foundation, is scheduled for March 9 to 15th, 2025. The goal of this annual event is to help spread awareness about the importance of quality sleep and offer strategies to improve sleep health. If you are struggling with sleep, what are some natural ways to improve the quality and restfulness of your sleep?

Natural Strategies for Better Sleep

Improving sleep quality requires adopting healthy habits and creating a conducive sleep environment. Here are a few natural ways to improve your sleep:

Maintain a consistent sleep schedule

Going to bed and waking up at the same time daily helps regulate your body's internal clock. This will train your body to feel tired around the same time, signaling that it is time to sleep.

Create a restful environment

Ensure your bedroom is quiet, dark, and cool. Invest in a quality mattress, pillows, and comfortable sheets. Consider using earplugs or sleep masks to reduce noise or light while sleeping. 

Keep pets and kids out of the bedroom

Pets and kids can roll around or make noise at night disturbing your sleep. Keep pets in a separate room and kids in their bedrooms when possible.

Limit screentime before bed

The blue light emitted by screens can interfere with melatonin production, affecting sleep quality. Turn off screens at least 30-60 minutes before bedtime. Avoid using your phone or watching TV in the bed. 

Be cautious with food and drinks

Avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep. Instead, consider including foods and drinks that support restful sleep like tart cherry juice or herbal tea.

Consider vitamins and minerals

Many nutrients, vitamins, and minerals can help support better sleep. Some of these include:

  • Magnesium: This mineral supports muscle relaxation and regulates melatonin production. Magnesium can be taken as a supplement or is found in foods such as nuts, seeds, and leafy greens.

  • Melatonin: Although melatonin isn’t a vitamin or a mineral it is known as the “sleep hormone”. It can be taken as a dietary supplement to help support sleep. 

  • Vitamin D: Adequate levels of vitamin D are associated with better sleep quality. Exposure to natural sunlight and including fortified foods or a supplement can help maintain healthy levels.

  • B Vitamins: Vitamins B3, B5, B6, B9, and B12 can help regulate tryptophan and melatonin levels, helping improve sleep. B vitamins are widely available in multivitamins, but can also be found in whole grains, meats, and vegetables.

  • Calcium: This mineral works together with magnesium to support muscle function and relaxation, contributing to better sleep. Dairy products and leafy greens are good food sources of calcium.

For those looking for supplemental support for better sleep, Naturelo offers a range of supplements designed for better, more restful sleep. These include melatonin, magnesium, B vitamins, and more to help you get a good night’s rest. By combining lifestyle practices and nutrients into your routine, you can get a better night’s sleep. 

This year, during Sleep Awareness Week, visit the Sleep Foundation’s website and check out all their resources for improving your sleep. 

References: 

  1. Sleep Awareness Week 2025. National Sleep Foundation. Published March 7, 2024. Accessed February 20, 2025. https://www.thensf.org/sleep-awareness-week/

  2. Ikonte CJ, Mun JG, Reider CA, Grant RW, Mitmesser SH. Micronutrient inadequacy in short sleep: Analysis of the NHANES 2005-2016. Nutrients. 2019;11(10):2335.  

← →