- Health advice
- 5 min read
- Dec 05, 2025
Sleep is essential for recovery, mood, and energy. Yet between busy schedules, screens, and late-night stress, deep sleep can feel out of reach for many of us. Our expert team of naturopaths share their top rituals and products to help you unwind naturally and wake up feeling refreshed.
Miriam, Naturopath
“Quality sleep starts long before bedtime. Keep caffeine and screens to a minimum after dinner, and try a magnesium or herbal night blend to unwind.”
Jenny Piao, Naturopath
“My go-to ritual for unwinding after a big day includes a warm bath with magnesium salts, a good book, and no phone.”
→ Recommended: Metagenics NeuroCalm Sleep — combines nutrients and calming herbs to promote deep, restorative sleep.
Why Sleep Quality Matters
Sleep is when your body repairs, your mind processes, and your energy stores reset. Consistent, quality sleep supports:
- Muscle recovery and physical performance
- Balanced hormones and metabolism
- Mental clarity and emotional wellbeing
- Immune resilience
Poor sleep affects everything from your workouts to your mood, concentration, and overall health.
The Glymphatic System: Your Brain’s Nightly Reset
During deep sleep, your brain activates a specialised cleansing network called the glymphatic system — a series of channels formed by astroglial cells. This system clears metabolic waste, removes soluble proteins, and redistributes important nutrients like glucose and lipids.
It works primarily during sleep, especially deep sleep. When your sleep is fragmented or shortened, this cleansing process is disrupted. Over time, poor glymphatic function can impact brain health, mood, cognitive performance, and is associated with increased risk of neurodegenerative conditions.
Sleep Helpers We Love
A premium-quality blend of Magnesium, California Poppy and Passionflower that have traditionally been used to reduce sleeplessness, induce sleep, and support healthy sleeping patterns.
A herbal formula for the relief of sleep issues including insomnia, restlessness and anxiety.
A delicious citrus berry flavoured drink with high-strength Magnesium plus Passionflower and California poppy, herbs traditionally used to promote sleep.
Your night-time ritual for deeper, more restorative rest - combining magnesium, calming adaptogens, and natural botanicals to help your body relax, unwind, and recharge overnight.
Soak away the days stresses and strains with pure magnesium bath flakes, infused with lavender and chamomile.
Building a Bedtime Routine That Works
You can’t force sleep, but you can invite it. Try these rituals to prepare your body and mind for rest:
- Switch off early. Avoid screens for at least an hour before bed.
- Keep caffeine early in the day. Even afternoon coffee can delay deep sleep.
- Keep alcohol to a minimum. Alcohol increases dehydration, and interrupts the deep sleep your brain relies on for repair.
- Create calm. Dim the lights, sip a herbal brew, and read or journal.
- Add magnesium. It supports muscle relaxation and helps regulate sleep hormones.
- Stay consistent. Going to bed and waking up at the same time strengthens your body clock.
Regular exercise early in the day with exposure to early morning sunshine (without sunglasses) helps maintain a healthy circadian rhythm & sets you up for a good nights sleep from the get go.
Better sleep starts with habits that honour your body’s natural rhythms. Whether it’s a calming cup of herbal tea, a magnesium supplement, or a screen-free ritual, these small changes can lead to big improvements in how you rest, recover, and feel each day.
References:
- Arab, A. et al. (2023). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Elements Research. 2023 Jan;201(1):121-128.
- Mohideen Abdulkader M. et al. (2019). Herbs for Better Sleep: A Natural Guide to Improving Sleep Quality and Overcoming Insomnia with Herbal Remedies. Advances in Herbal Research. 21 October 2019
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