Cultivating Healthy Sleep Habits

1. Establish a Consistent Sleep Schedule & Wake Up to the Light

Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. Over time, this consistency makes it easier to fall asleep and wake up naturally.

As soon as you can after waking in the morning, head outside and view the sky and sun as it rises. This morning sunlight signals to the cells in your body that the day has begun and thus starts your circadian clock so that by the end of the day, you’re ready for sleep. Bonus points if you can get out into nature for some movement and breathe deeply.

2. Create a Relaxing Bedtime Routine

Engage in calming activities before bed to signal to your body that it’s time to wind down. This could include reading a book, taking a warm bath (with herbs), or practising relaxation exercises like deep breathing or meditation. Avoid screens during this time, as the blue light emitted by phones and computers can interfere with your body’s production of melatonin, a hormone that promotes sleep. We love our Sleepy Time tea blend to help wind down and promote deep sleep.

3. Optimise Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep it cool, quiet, and dark to create the perfect setting for restful slumber. If you live in a location affected by light or sound pollution, consider investing in blackout curtains, a white noise machine, or a fan to block out any disruptive light and sound. A comfortable mattress and pillows also play a crucial role in supporting good sleep. Keep any electronic devices out of your sleeping space (or if you use your phone as an alarm, keep it on airplane mode!).

4. Be Mindful of What You Eat and Drink

Try to avoid large meals, caffeine, and alcohol close to bedtime. During the first half of the night we get the majority of our deep sleep where the body works to build and repair muscles, bones and tissues and build immunity. If the body is digesting, intoxicated or stimulated during the first half of the night, we lose out on this precious restorative sleep.  

While alcohol might make you feel sleepy initially, it can disrupt your sleep cycle later in the night. Instead, opt for a light, sleep-promoting snack like a banana or a handful of almonds if you’re feeling hungry before bed, or you could try this delicious Nourishing Nightcap recipe (it’s alcohol free, of course!).

Learn more Herbalist tips for a more restorative nights sleep: https://www.happyherbcompany.com/5-tips-for-a-more-restorative-nights-sleep/

5. Get Regular Exercise

Physical activity during the day can help you fall asleep more easily and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it can have the opposite effect. Aim for at least 30 minutes of moderate exercise, like walking or cycling, most days of the week. Bonus points for exercising in nature, as it helps regulate your circadian rhythms, reduces stress and depression and helps you breathe more deeply.

6. Manage Stress and Anxiety

Stress and anxiety can be major sleep disruptors. On the other side of the coin, poor sleep can inhibit our ability to handle stress. In a vicious cycle, stress and anxiety can both contribute to and be exacerbated by poor quality sleep.  

Incorporating stress-management techniques like mindfulness, journaling, or talking to a friend or therapist can help ease your mind before bed. If you find yourself lying awake at night worrying, try keeping a notepad by your bed to jot down any concerns and address them the next day.

Herbal adaptogens are a potent group of herbs that work by enabling the body to better handle stress. They promote normal physiological function in the presence of physical, environmental, emotional or biological stressors. Our favourite herbal adaptogen for sleep is Ashwagandha –  a nourishing tonic that can help in times of chronic fatigue and stress. Maca supports the nervous system and can help to improve energy. Rhodiola promotes vitality and adrenal health and Siberian Ginseng can act as a tonic to improve mental focus and physical performance.

7. Support your sleep with herbs

Calming and sedating herbs have been used for millennia to help calm anxiety, reduce stress and promote peaceful sleep. If you struggle to fall off to sleep easily, drinking a cup of sedating tea before bed can help put your mind and body at ease. 

Mulungu is a little known herb that is one of the most effective for insomnia. Our customers and staff have had great success with it. It is also used for stress & anxiety, as well as liver health.

Chamomile, Lavender, Passionflower, Hops, Skullcap and Lemon Balm, are all gentle yet effective calmatives that help soothe the nervous system and help you drift off easily. 

If you’re looking for something more potent, and also if pain is a factor in causing your disturbed sleep, we recommend trying Valerian, Kava, Wild Lettuce, California Poppy or CBD oil (talk to your doctor about a prescription). 

Ashwagandha makes a lovely night time tonic with warm milk. Try this delicious Lavender and Ashwagandha Moon Mylk recipe.