How to Sleep Better at Night?

We cannot operate without good sleep, it’s the simple truth. But did you notice how we said “good sleep” instead of “enough sleep”? That’s right, you can sleep for 10 hours and wake up dizzy and exhausted, while someone else can wake up refreshed just after 6 hours of sleep.

Putting physical differences aside (because yes, some people just don’t need to sleep as much), there are many reasons why some people sleep better than others. 

But let’s not dwell too much on the issues. After all, we’re here for solutions. In this guide, we’ll show you how to sleep better at night, without medications or professional intervention. 

How to Sleep Better: 5 Tips for a Better Night's Sleep

1. Have a Consistent Sleep Schedule

One of the most underrated methods to have a good night’s sleep is to establish a sleep routine. Our bodies are wired to adapt to routines, and not having one can be disruptive, even outside the topic of sleep.

For example, what if you are given a month off from work after working hard for months with only one day off per week? Even if you’re not supposed to work, you’ll still feel that something is missing; that’s the power of routine.

If you get yourself used to sleeping at a certain time at night, your body will automatically start to wind down around that time. That’s what’s known as the internal clock.

It also doesn’t have to be an exact time, but rather a timeframe; you don’t go to bed at exactly 10 pm every day, but you start establishing the sleep routine around 9:30 and let your body gradually relax at that time. 

Related: How to Stop Leg Cramps Naturally

2. Double Check on Your Magnesium Intake

Did you know that magnesium deficiency can contribute to and worsen sleep deprivation and various sleep problems, including insomnia?

This essential mineral is involved in over 300 biochemical reactions in the body, and many of these processes directly impact sleep and relaxation. Here’s to name a few:

• Regulates Neurotransmitters: It activates GABA, a calming neurotransmitter that quietens the brain for sleep, and inhibits excitatory NMDA receptors. Low magnesium impairs this.

• Influences Melatonin: It can affect the production of melatonin, the sleep hormone.

• Reduces Stress Hormones: Helps lower cortisol, a stress hormone that disrupts sleep.

• Promotes Muscle Relaxation: Prevents cramps and restless legs, which can hinder sleep.

You can increase your magnesium intake by eating magnesium-rich foods, such as dark leafy green vegetables, nuts and seeds, legumes, whole grains, and dairy products. 

If, for whatever reason, you’re unable or don’t have time to consume enough of these foods, you should definitely consider natural magnesium supplements like 2-in-1 Magnesium Gummies from Kind Nature™.

These gummies are rich in highly absorbable, rich in magnesium citrate and magnesium glycinate, vegan, sory free, sugar free, gluten free, adn non GMO. Plus, they have a natural flavor of berry without any chemical additives, so you won’t feel like you’re taking medicine. 

3. Reduce Blue Light Exposure

Here's something most people don't realize: that late-night scrolling session or binge-watching your favorite series might be sabotaging your sleep more than you think.

Blue light exposure from phones, tablets, laptops, and TVs tricks your brain into thinking it's still daytime. This happens because blue light suppresses the production of melatonin, your body's natural sleep hormone that signals it's time to wind down.

Think about it—our ancestors didn't have screens glowing in their faces right before bed. As the sun set, their bodies naturally prepared for sleep. But now? We're bombarding ourselves with artificial daylight right up until we hit the pillow.

The fix doesn't mean you have to go completely screen-free (let's be realistic here). Instead, try these practical approaches:

• Set a "screen curfew" at least one hour before your target bedtime

• Use blue light blocking glasses if you absolutely must use devices

• Switch your devices to "night mode" or "dark mode" after sunset

• Keep your bedroom a screen-free zone—yes, that means charging your phone outside the bedroom

You don't have to be perfect with this, but even small changes can make a noticeable difference in how quickly you fall asleep and the quality of rest you get.

4. Stop Drinking Alcohol

This one might sting a little, especially if you're used to that evening glass of wine or nightcap to "help you relax."

While alcohol might make you feel drowsy initially, it's actually one of the worst things you can do for quality sleep. Here's what's really happening: alcohol disrupts your sleep cycles, particularly REM sleep, which is crucial for mental restoration and memory consolidation.

You might fall asleep faster after drinking, but you'll likely wake up multiple times throughout the night, even if you don't remember it. Plus, alcohol acts as a diuretic, meaning more bathroom trips that interrupt your rest.

The most frustrating part? That "hangover tiredness" isn't just from dehydration—it's from poor sleep quality. Your body spent the night processing alcohol instead of properly cycling through restorative sleep stages.

If you're used to having a drink to unwind, try replacing it with herbal tea, light stretching, or other relaxation techniques. Your sleep quality will improve dramatically, and you'll wake up feeling more refreshed and clear-headed.

5. Try Breathing Exercises

When your mind is racing at 2 AM with tomorrow's to-do list or that awkward conversation from three years ago, breathing exercises can be your secret weapon for instant calm.

Most of us breathe shallow, chest-focused breaths throughout the day, especially when we're stressed. This actually signals to your nervous system that you're in "fight or flight" mode—not exactly ideal for sleep.

Deep, intentional breathing exercises activate your parasympathetic nervous system, which is responsible for rest and relaxation. It's like hitting a reset button for your overactive mind and providing immediate stress relief.

Here are two simple techniques you can try tonight:

4-7-8 Breathing:

• Inhale through your nose for 4 counts

• Hold your breath for 7 counts

• Exhale slowly through your mouth for 8 counts

• Repeat 3-4 times

Box Breathing:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold empty for 4 counts

• Continue for 5-10 cycles

The beauty of breathing exercises is that you can do them anywhere—in bed, during a stressful workday, or even when you wake up in the middle of the night. They're free, effective, and work within minutes.

FAQs

Is Magnesium Good for Sleep?

Yes, magnesium activates GABA neurotransmitters that calm the brain, reduces cortisol stress hormones, and promotes muscle relaxation.

What Do Magnesium Supplements Do?

Magnesium supplements support over 300 biochemical reactions, including sleep regulation, muscle function, stress hormone balance, and neurotransmitter activity for better relaxation.

Do Zinc Supplements Help With Good Sleep?

Zinc supplements support melatonin production and regulate sleep-wake cycles. However, magnesium is typically more effective for direct sleep and relaxation benefits.

Final Words

If you're struggling with insomnia or persistent sleep issues, these aren't just "minor inconveniences"; they affect every aspect of your life, from your mood and energy to your physical health and relationships.

At Kind Nature™, we understand that life's demands are loud, and sometimes you need extra support to handle them.

That's why we created our Magnesium Glycinate + Citrate Gummies—specifically designed for overthinkers, jaw clenchers, and midnight scrollers who need real, gentle support for better sleep and relaxation.

Ready to take control of your sleep naturally? Explore our complete collection of clinically-backed, family-safe supplements that support mind, body, and balance—without compromise.

Also Read: How to Improve My Child’s Focus Naturally?