Quality sleep starts with light, temperature, and routine. Exposing your eyes to natural light within 30 minutes of waking anchors your circadian rhythm, improves mood, and sets you up for better sleep later that night. In darker months, especially here in England, a light therapy device can be a powerful substitute. In the evening, reverse the process by dimming lights 1-2 hours before bed, using warm lighting, reducing screen time, and blocking blue light so your brain knows it is time to wind down. Keep your bedroom cool, ideally around 19°C, well ventilated, dark, and quiet. Breathable bedding, light organic, sleepwear, blackout curtains. A warm bath before bed can help your body drop its core temperature naturally, making it easier to fall asleep and stay asleep. Wake up at the same time each day, even on weekends, this practice will make you naturally start to fall asleep the same time at night. 

Magnesium is key for quality sleep, relaxes muscles, and support the body’s natural wind down process. Magnesium Oil Spray, applied to the skin in the evening, allows for fast absorption and is especially helpful for physical tension, restless legs, and night time muscle tightness. Magnesium Glycinate supports deeper, more restful sleep. Our Sleep Support with L-Tryptophan, Vitamin B6, B2 gives mood balance and regulate sleep rhythms. The Californian Poppy Tea is a gentle herb traditionally used to calm the nervous system and support natural sleep.Quiets a busy mind, and encourages deeper rest. Ashwagandha can also lower stress, helping reduce cortisol levels, it allows the body to shift out of fight or flight mode and into a more relaxed state conducive to rest. Liposomal Melatonin here can act alone as does the Epitalon.

For a Sleep Stack consider Magnesium Glycinate oral + Magnesium Oil Spray topical + Californian Poppy Tea drink + Ashwagandha in the day time. Going full into Sleep Reset? add the Sleep Support L-Tryptophan too.

“Sleep is the best meditation”
Dalai Lama