Blue light, terrible headlines, the general stresses of life. We all experience these things at some point; causes I’ve labelled: Enemies of Sleep.
It can be challenging to calm a racing mind in our modern world, but there are a few tricks and aids to help you drift off into the land of slumber.
One such technique, known as the Military Sleep Method, involves taking deep, slow breaths and concentrating on systematically relaxing each body part from the head down to the toes.
Another method, also army-approved, involves closing your eyes and picturing yourself lying in a canoe on a calm lake under a blue sky, tree branches gently shifting overhead, until you feel yourself falling to sleep. As someone who has tried the canoe trick, I can assure you that it really does work - especially if you use it often. I suppose the brain starts recognising cues that your body is ready for sleep. Some soldiers use it to pass out in two minutes, regardless of their environment - an enviable skill, I’m sure any insomniac would agree.
A wide sleep mask - one with cups over the eye area - allows you to enjoy total darkness without the smothering sensation of your lids being smooshed against the fabric. A warm bath or shower will help relax you, while opening windows for a short period to replace stale indoor air with fresh can also work wonders.
If such sleep training still doesn’t work, there are supplements and aids to fall back on. Natural and herbal remedies are best to stop your body from building toxic tolerances. Luckily, there are plenty of options available on the market.
Natural ingredients such as valerian root, chamomile, magnesium and vitamin B are famous for helping relaxation and lower stress levels, paving the way for high-quality slumber.
And let’s not forget the benefits of CBD, an ingredient that’s taken the wellness world by storm - it too can soothe you enough to catch zzzs.
To help the collective quest for deep sleep, I’ve rounded up proven aids to help you sleep the natural way - shop the list below.
L’Occitane Lavender Foaming Bath
There’s a reason why L’Occitane’s Lavender Foaming Bath is a bestseller. The addictive aroma promotes calm and relaxation as soon as you breathe it in. A little goes a long way to producing a full-flowing effervescent and the bottle is refillable to help reduce waste.
Buy now £23.60, John Lewis
Neom Perfect Night’s Sleep Bath Foam
If you are having trouble sleeping, draw yourself a warm bath and add the relaxing aromas of Neom’s Bath Foam which promotes a long and deep rest. Using only natural fragrances, it combines the soothing ingredients of aloe and sweet almond oil with marshmallow and coconut oil as well as English lavender, sweet basil & jasmine and 16 other essential oils.
Buy now £20.80, Amazon
OTO CBD Sleep Drops - 1500mg CBD
CBD has been dubbed as a miracle ingredient and in oil form has been linked to benefits like preventing muscle soreness as well as aiding in sleep. This specially created formula from OTO should aid in your relaxation as part of your bedtime routine.
It has a soothing effect to put you to sleep and make sure you stay asleep throughout the night, ready and rearing to go in the morning. Alongside a high-quality form of the signature ingredient, there’s also soothing lavender, calming butterfly pea flower and antioxidant-rich fresh field mint - all of which are naturally derived to encourage a better balance of your sleep cycle. No drowsiness included.
Buy now £48.30, OTO
anatome Reset, Relax and Sleep
As the name suggests, this supplement is all about restorative sleep. Instead of tossing and turning throughout the night, this amino acid-based supplement has the tools to encourage the production of serotonin and melatonin, the happy and sleep hormones respectively. There’s also magnesium to counteract restlessness in your muscles. These ingredients combine to get you well on your way to the land of nod. Take one capsule 30 minutes before bed as and when you need it.
Buy now £27.00, Cult Beauty
Yumi Nutrition 5HTP Bedtime Gummies
Yumi Nutrition’s 5HTP Bedtime Gummies were designed to help with insomnia and other sleep disorders. They’re also completely natural, bringing together all of the best ingredients to encourage a peaceful night’s sleep.
These gummies contain a potent dose of 5-HTP, which promotes the production of serotonin as well as Vitamin B6, which helps to regulate the nervous system and reduce feelings of anxiety and stress.
Buy now £11.69, Amazon
Numan Sleep Deep
While melatonin supplements can’t be purchased over the counter, their natural counterpart, Montmorency cherry extract, can be. And that’s exactly what you’ll find in Numan Sleep Deep: a natural sleep supplement that helps promote restful, deep sleep.
As well as Montmorency cherry extract it includes chamomile, which has been proven to enhance sleep quality and quantity. Montmorency cherry extract helps to increase the production of melatonin, a hormone that regulates sleep-wake patterns, while chamomile is known for its calming, soothing effects.
Buy now £17.64, Amazon
DOZYBEARS 60 Vegan Gummy Bears
DOZYBEARS’ Vegan Gummy Bears offer a unique blend of natural ingredients that promote relaxation and calmness with 50mg of L-theanine and 50mg of L-tryptophan: two amino acids widely studied for their beneficial effects on sleep and anxiety. Free from artificial flavours, colours and preservatives, these gummies offer a high-quality and natural supplement that can aid peaceful and restorative sleep.
Buy now £17.99, Amazon
Vitabiotics Sleepnite Valerian 30 Tablets
Improve your natural sleep quality with this valerian-based supplement. The named ingredient has long been a part of traditional herbal medicine and there are studies that suggest it will encourage you to fall asleep quicker, deeper and for longer. It can be used on an ad hoc basis when you’re feeling anxious and stressed in order to relax and doze off.
Buy now £9.99, Holland & Barrett
New Nordic Melissa Dream
New Nordic’s Melissa Dream tablets combine a natural blend of herbal extracts, including lemon balm, chamomile and L-theanine, alongside B vitamins and magnesium, to support calmness and restful sleep. Lemon balm and chamomile have traditionally been used to ease stress and anxiety, promoting relaxation without causing drowsiness while magnesium helps relax muscles, which can improve sleep quality.
Those extra B vitamins aid in converting food to energy, potentially reducing fatigue during the day. These non-habit-forming tablets are perfect for those looking for a gentle approach to managing mild anxiety and stress-related sleep issues.
Buy now £15.99, Holland & Barrett
RESCUE Remedy Night 60 Gummies
RESCUE Remedy's Night Gummies feature a unique blend of natural flower essences, including white chestnut, rock rose and star of Bethlehem, designed to calm a racing mind and ease into sleep.
Developed by Dr. Bach in the 1930s, the flower essence formulation is a holistic approach to emotional balance, targeting night-time stress. These gummies are non-habit forming, alcohol-free, and can be combined with other remedies, offering a gentle sleep aid that’s safe for both adults and children.
Buy now £13.99, Holland & Barrett
Love Hemp CBD Jelly Domes
Each Love Hemp CBD dome delivers 20 mg of broad-spectrum CBD, free from THC, with naturally fruity flavours for a pleasant taste. The CBD used is high-quality, and CO2-extracted, ensuring purity and efficacy.
These vegan domes promote calm and relaxation, potentially helping ease into sleep while avoiding the “high” associated with THC. They're ideal for those who want a natural way to manage stress and improve sleep without any psychoactive effects.
Buy now £14.99, Love Hemp
Pukka Night Time Tea 20 Tea Bags
Pukka is a household name for a reason. The brand excels in its unusual but also always winning flavour combinations and this specialised Night Time tea is no different.
This caffeine-free tea combines the mild, delicate but distinctive taste of oat flower, lavender and lime flower. The soothing blend has zesty undertones and a hint of liquorice, and leaves you with a pleasantly drowsy feeling as you sip away.
The ingredients have been organically grown and ethically sourced, while the bag itself is free from any plastic.
Buy now £8.29, Amazon
Clipper Sleep Easy Organic Tea 20 Tea Bags
Clipper takes a different approach to its evening brew. The warming infusion of cinnamon, chamomile, valerian and other natural herbs allow for a drink that is floral but spicy at the same time - in a comforting and relaxing way. The ingredients are all natural and organic and have been created with sustainable practices that consider the environment, the people and the land. Restless nights, begone!
Buy now £2.50, Holland & Barrett
