Top Ten Tips for a Better Night's Sleep: best sleep aid supplement support
Along with nutritious food, exercise, and social connection, effective sleep is a non-negotiable cornerstone of a healthy life. If you are also considering a best sleep aid supplement, your daily habits still matter most because they set the conditions for deep, restorative sleep. Insufficient sleep reduces quality of life and increases the risk of physical and mental health problems1, and approximately 1/3 of adults are affected.2,3
Sleep research has led to medicines, supplements, and behavioural techniques such as sleep restriction therapy and stimulus control procedures. A major component of the psychological approaches is sleep hygiene, meaning practical sleep hygiene tips that support your natural sleep drive and reduce things that keep you alert at night. Use the list below to improve sleep quality with small, repeatable changes you can start today. According to research in this field4, here are the top 10 tips for a sound nights sleep.
1. Change your Circadian Rhythm for best sleep aid supplement results
Set regular sleep and wake times, even on weekends. This trains your circadian rhythm (your internal sleep and wake clock), which can make it easier to fall asleep and make the sleep you get within your normal hours more effective. Many people find that an earlier, consistent bedtime improves how refreshed they feel. It is also helpful to get some natural light in the morning.
2. Control ‘Blue Light’ exposure prior to bed with an app
Something that is not traditional sleep hygiene, but has become important, is blue light control. Blue light, as omitted from your phone, tablet and television, can reduce melatonin (your sleep hormone) signalling at the wrong time. Avoiding digital devices for an hour before bed is a good idea, or download an amber-light app, such as f-lux or twilight.
3. Choose an effective sleep support supplement
Some people add supplements to support relaxation before sleep, especially when stress or a racing mind is the main barrier. If you are looking for natural sleep support, New Zealand’s Puraz Sleep Manager is designed to support biochemical relaxation and sleep pathways as part of a consistent routine. Its scientifically developed formula is based on available research, and it is intended to help you wake feeling fresh and energized. Importantly, Sleep Manager is backed by a 30-day 100% money back guarantee.
4. Take control in the bedroom!
The key things to control here are noise, light and temperature. Ideally your room should be quiet, dark (although the level of darkness required differs between individuals) and cool, but not cold enough to be uncomfortable. If you cannot control noise, consider a simple fan or white noise, and keep lights low in the hour before bed.
5. Stop trying and just breathe.
This sounds crazy, but lying awake getting mad because you can’t sleep is counterproductive. The professional advice is to get up, do something relaxing in dim light, then return to bed when you feel sleepy again. It can also be helpful to remove any visible clock from the bedroom so that you’re not counting the hours until your sleep-deprived self has to get up for work. A slow breathing pattern can help signal safety to the nervous system.
6. Keep a ‘Worry List’.
Sometimes our days are so busy that the quietness of bedtime offers our brain an ideal opportunity to present things to worry about. One way to reduce this tendency is to remind yourself that things will feel better in the morning and write the concerns down on a worry list with a simple next step. Your brain knows that you won’t forget it, and that can make it easier to let the thought go for tonight. Keep the list outside the bedroom if possible.
7. Customise your caffeine hit.
Contrary to what you might expect, caffeine is not ‘one size fits all’ when it comes to sleep. It depends on things like your baseline level of anxiety and your genetic ability to metabolise caffeine. Everyone knows someone that uses espresso as a nightcap, whereas others must avoid caffeine after lunchtime or shun it completely. A good starting point is avoiding caffeine for four hours before bedtime, then adjusting earlier if you still feel wired.
8. Is alcohol your friend or foe?
Alcohol is a double-edged sword. It can help you fall asleep, but then often leads to disrupted and ineffective sleep later in the night. Like caffeine, the literature suggests a four hour break between wine and bedtime. If you do drink, aim to finish earlier and hydrate so your sleep is less fragmented.
9. Keep your body in motion!
Get some exercise during the day, but not too close to bed time, as this can actually make you feel more awake. Even a brisk walk supports sleep pressure and can help you unwind at night. If evenings are your only option, choose gentler movement and finish at least a couple of hours before bed.
10. Choose the right bedtime snack.
A lack of carbs and energy before bed can reduce melatonin support or cause you to wake due to low blood sugar. Eating something with tryptophan (e.g. dairy products or a banana) before bed helps with serotonin and melatonin synthesis, and a small carbohydrate source can support tryptophan uptake. Puraz Sleep Manager also contains tryptophan, so mix this with a carbohydrate source, such as a baked potato, or banana for a better pre-sleep routine. Keep the snack modest so it helps rather than disrupts sleep.
Sometimes all it takes is a few tweaks to improve your sleep and your daytime energy, and if you’re having restless nights it certainly can’t hurt to see if sleep hygiene might improve things. Try two changes for a week, then keep what works and swap what does not. Let us know in the comments below what you’ve found helpful in getting that deep and restful sleep that we all want.
FAQ
What is sleep hygiene?
Sleep hygiene is a set of habits and environmental choices that make it easier to fall asleep and stay asleep. It works by aligning your circadian rhythm, lowering arousal, and protecting melatonin. Start with a consistent wake time, a dark cool room, and a short wind-down routine.
How do I choose a best sleep aid supplement?
A best sleep aid supplement should support relaxation pathways without leaving you groggy the next day. Look for evidence-backed ingredients, clear dosing, and quality testing. If you take medicines, are pregnant, or manage a health condition, check with a clinician before starting a new supplement.
How long before bed should I stop screens?
Aim to stop screens at least 60 minutes before bed. Blue light and stimulating content can delay melatonin and keep your brain alert. If you must use a device, dim the brightness, use an amber filter app, and keep the activity calm.
Why does alcohol make me sleepy but ruin my sleep?
Alcohol can shorten the time it takes to fall asleep, but it often fragments sleep later in the night. It can reduce restorative deep sleep and REM sleep, and increase early waking. Try to finish drinks at least four hours before bedtime and drink water alongside.
What is the ideal bedroom temperature for sleep?
Most people sleep best in a cool room that helps the body lower core temperature. A room that is too warm can increase tossing and turning and worsen night sweats. Set your room slightly cooler than daytime and use breathable bedding you can layer.
What should I eat before bed if I wake hungry?
A small snack with carbohydrate plus tryptophan can support serotonin and melatonin synthesis. Options include a banana with yogurt, warm milk, or a small baked potato. Keep portions light so digestion does not keep you awake.
What if I cannot fall asleep after about 20 minutes?
Get out of bed and do something quiet in dim light until you feel sleepy again. This helps your brain link the bed with sleeping rather than struggling. Avoid clocks, bright lights, and stressful tasks, then return to bed when drowsy.