In today's fast-paced world, restful and rejuvenating sleep can feel out of reach. The good news is that we got you covered! Ready to wake up feeling more refreshed? Let’s dive into some lifestyle tips, plus key ingredients that can help to support refreshing sleep so that you can get the most out of your day!
Lifestyle tips:
- Stick to a consistent sleep schedule: try to go to bed and wake up at the same time every day, even on weekends.
- Limit screen time before bed: try to power down screens at least 1 hour before bedtime.
- Keep your bedroom cool and dark and eliminate noisy distractions. Use blackout curtains to block light, and if lighting is needed, opt for soft, ambient sources.
- Create a wind down ritual to support your nervous system and promote relaxation: try journaling, meditation, gentle stretching or deep breathing.
- Avoid heavy meals, sugary foods and drinks, caffeine and alcohol close to bedtime.
- Stay hydrated but limit fluids in the evening to avoid waking up during the night.
Key ingredients for restful sleep and nervous system support:
Magnesium:
Magnesium is an essential mineral involved in over 600 biochemical processes in the body, including those that support nervous system function and a healthy stress response. It helps modulate cortisol, the body’s primary stress hormone, and influences key neurotransmitters like gamma-aminobutyric acid (GABA), serotonin, and dopamine. By acting as a natural antagonist to the excitatory neurotransmitter glutamate, magnesium helps prevent excessive neural excitation, and supports a healthy balance between stimulation and inhibition, important for maintaining a healthy nervous system. These actions highlight magnesium’s valuable role when it comes to winding down!
California poppy:
California poppy (Eschscholzia californica) is a bright orange flower that contains a variety of alkaloids, including californidine and eschscholtzine. Centuries of use have shown that California poppy can be useful in individuals whose sleep may be disturbed from pain. This well-regarded herbal remedy has been traditionally used in Western (WHM) as an analgesic to relieve pain, as a calmative, nervous system relaxant and to promote sleep.
Passionflower:
Passionflower, known botanically as Passiflora incarnata, is a captivating and intricate vine renowned for its stunningly beautiful and complex blossoms. The flowers, which feature a unique arrangement of petals, sepals and a crown of filaments, have long been symbols of the crucifixion of Christ, hence the name "passion" flower.
Passionflower has a long history of use in traditional WHM to relieve symptoms of mild anxiety, support refreshing sleep, decrease sleeplessness and improve sleep quality.
If these ingredients interest you, consider Herbs of Gold Magnesium Night Plus, a specially formulated powder featuring two well-absorbed forms of magnesium, magnesium glycinate and magnesium citrate, to support nervous system function. It also includes Passionflower and California poppy, herbs traditionally used in WHM as nervous system relaxants, to induce sleep and relieve restlessness.
Always read the label and follow the directions for use.
[1] Sleep Health Foundation. (2021). Creating a 10-year National Sleep Health and Wellbeing Strategy 2025. https://sleep.org.au/.
