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Natural Sleep Aid: Lifestyle Tips & Supplements


by Ross Bailey

Let’s face it. We all could use a little more sleep. It is such an important constituent of a healthy lifestyle, but how often does sleep get included at the top of our priority list in our busy schedules?

Many of us are likely guilty of cutting our sleep cycles short, but good sleep habits are a powerful way to stay healthy and improve wellness in many other segments of our lives. There are ways to include all natural sleep aid to allow more REM sleep into everyday routine.

This article is meant to REMind ourselves that we could all use a little more of the ‘Zzzs’ and provides some helpful tips for maintaining a healthy sleep schedule for practitioners and patients alike!

Women smiling while sitting in bed

There are ways to include all natural sleep aid to allow more REM sleep into everyday routine.

Lifestyle tips for better sleep

If you find that you have troubles falling or staying asleep, there are a number of natural ‘best practice’ tips that you can follow to improve your sleep. The most common reason that causes us to have trouble sleeping is variation and change in our schedules.

Try to keep the following tips in mind to maintain good sleep habits: (1)

Stay consistent

Go to and get out of bed at the same time each day (and as close as possible on weekends).


Aerobic exercise regularly but not before bed. Morning exercise routines work best in combo with a healthy diet. Go to bed feeling neither too full nor too hungry! A warm glass of milk can help as it contains the natural sleep inducer, tryptophan.

Manage your enviroment

Do: Control your climate! Keeping your room dark, quiet and at a comfortable temperature is always advisable! Having a warm bath an hour before bed can help to raise your core body temperature before and induce sleepiness as your temperature drops as you crawl into bed thereafter. Studies have shown that inducing a rapid onset of deep sleep is associated with drops in body temperature. (2)

Slow down

Jot down your thoughts, problems, and solutions in the early afternoon or evening rather than before bed to avoid having your mind race on one topic. Keeping your bedroom for sleeping purposes only is best. Use relaxing activities like soothing music, reading or aromatherapy as nightly bedtime rituals.

Avoid caffeine

Don’t have caffeine in the evening or use drugs like alcohol to fall asleep. Alcohol suppresses REM sleep, which is the most important sleep phase. (3)

Rest your eyes

Avoid watching television or computer screens before bed. Avoiding sources of blue light especially right before bed can improve the quality of your sleep. (4)

Be in charge

Try to command yourself to sleep or control it! If you lie in bed for half an hour and can’t sleep, quietly get up and try a non-stimulating or relaxing activity in another dark or dim room. Return to bed when you start to feel sleepy again.

Milk in a white jug placed on a table

Lactium has been shown to increase duration of sleep and reduce sleep-wake cycles.

6 supplements for quality sleep

Taking into consideration the dos and don’ts on sleeping habits, in combination certain natural health supplements can be helpful to induce, maintain and prolong sleep. We always recommends that you consult your healthcare practitioner to see if a supplement would be beneficial for you. Supplements are most useful when a diet may lack in the substances needed to maintain health, or when these substances are causing malabsorption – a state arising from abnormality in absorption of food nutrients across the gastrointestinal – in the body.

Here is a list of some of the most widely used sleep supplements and how they may induce and improve sleep:

The bottom line

We all need to remember to take the time to sleep and to do it well. Our bodies and minds rely on our ability to use this restful behavior to recuperate, recover and refresh! As budding research and technology continue to shed light on the benefits and function of our sleep habits, we no longer need to just dream of improving our health and wellness; we can sleep right through it!

If you are a practitioner, consider signing up to Fullscript. If you are a patient, talk to your healthcare practitioner about Fullscript!

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