Better Sleep, Naturally: Holistic Ways to Rest Well

Why Sleep Matters More Than You Think

Sleep is one of the most powerful forms of medicine we have. When you’re well-rested, everything feels easier: focus, food choices, workouts, even relationships. But when you’re dragging yourself through the day on little sleep, it can feel like you’re running uphill with no end in sight.

The good news? You don’t need to turn to sleeping pills or quick fixes to reset your sleep. Holistic, natural practices can help you create a rhythm that supports deep, restorative rest.

🌙 Build a Bedtime Ritual

Your body loves routine. Going to bed and waking up at the same time each day trains your circadian rhythm, your internal clock. Think of it like setting a timer for your body’s natural rise and rest cycles.

Adding a wind-down ritual helps your nervous system shift gears. Try:

• Sipping chamomile or lemon balm tea

• Writing in a journal

• Reading a physical book (no screens!)

• Gentle stretching or meditation

Even 20–30 minutes of intentional “slow down” signals to your body that it’s time for rest.

🌿 Nutrition + Herbs for Sleep

Food can support — or sabotage — your sleep. Heavy meals, sugar, caffeine, and alcohol can all throw off your rhythm. Instead, lean into:

• Magnesium-rich foods: pumpkin seeds, leafy greens, almonds, dark chocolate. Magnesium plays a key role in regulating neurotransmitters and has been shown to improve both sleep quality and sleep time in older adults (Journal of Research in Medical Sciences, 2012).

• Herbal allies: chamomile, passionflower, lemon balm, and valerian root. In one clinical trial, chamomile extract significantly improved sleep quality among postnatal women compared to placebo (Journal of Advanced Nursing, 2016).

• Balanced dinners: protein, healthy fats, and complex carbs help keep blood sugar stable overnight, reducing the risk of midnight wake-ups.

And if you love your coffee, keep it before 2 PM. Caffeine lingers longer than we think.

🧘‍♀️ Calm the Mind + Body

Stress is one of the biggest sleep disruptors. The more we carry it into bed, the harder it is to drift off. Holistic practices like yoga, meditation, and breathwork can help:

• Gentle yoga: poses like “legs up the wall” activate the parasympathetic nervous system (your rest + digest mode). In fact, a 2017 systematic review found that yoga interventions were effective in improving sleep quality in people with insomnia.

• Breathing techniques: try the 4-7-8 method — inhale for 4, hold for 7, exhale for 8. Research shows that slow breathing helps reduce anxiety and lowers heart rate, making it easier to transition into sleep (Frontiers in Human Neuroscience, 2017).

• Meditation: even 5 minutes of body scan meditation helps you release tension and prepare for rest.

🛏️ Create a Sleep-Friendly Environment

Your bedroom should feel like a sanctuary. Simple tweaks can make a big difference:

• Cool + dark: Ideal temp is around 65°F (18°C). Use blackout curtains or a sleep mask.

• Quiet: Try white noise, earplugs, or soft nature sounds.

• Morning light: Expose yourself to sunlight within an hour of waking to reset your body’s melatonin production.

• Daily movement: A walk, yoga, or strength training during the day promotes deeper sleep at night.

🌸 Aromatherapy + Gratitude

Lavender, cedarwood, or chamomile essential oils are gentle sleep supporters. Diffuse them, add a few drops to your pillow, or use them in a nighttime bath.

And don’t underestimate the power of mindset. A simple gratitude practice — jotting down 3 things you’re thankful for — helps reduce stress, shift focus, and end the day on a peaceful note.

🌿 Brands I’m Loving for Better Sleep

Sometimes rituals need a little extra support. These are a few companies creating products I trust and recommend when it comes to rest, recovery, and waking up refreshed.

1. NuEthix

NuEthix has an entire sleep section dedicated to helping you reset your rhythm. From Magnesium (for relaxation), to Relax Liposomal (supporting circadian rhythm), to Ashwagandha (stress relief), they’ve got powerful tools for winding down. Use code ROAMWELL15 at check out!
👉 Explore NuEthix Sleep Support

2. Sana Life

Sleep starts with balanced energy throughout the day. Sana Life offers natural products that help sustain energy — keeping you steady and avoiding the late-day crash that often interferes with sleep. Use code ROAMWELL10 at check out!
👉 Check out Sana Life

3. Kyoto Botanicals

THC-free CBD tinctures and topicals designed for calm, relaxation, and recovery. Perfect if you’re looking for a gentle, plant-based way to quiet the mind and body before bed.
👉 Discover Kyoto Botanicals

4. Pur Shilajit

A mineral-rich resin known for supporting overall vitality. By strengthening the immune system and restoring balance, Pur Shilajit indirectly promotes deeper, more restorative sleep. Use code ROAMWELL10 at check out!
👉 Learn more about Pur Shilajit

5. Alcami Elements

Because good sleep doesn’t end when the sun comes up. Alcami Elements focuses on the other side of sleep — helping you wake with clarity, sustain energy, and stay focused throughout the day without the crash.
👉 Shop Alcami Elements

Final Thoughts

Sleep is not just “rest.” It’s the foundation for your health, mood, and energy. By weaving in these natural practices, you can improve your sleep quality and wake up feeling truly restored.

💭 “Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker

Here’s to deeper rest and brighter mornings,
Larissa - Founder of RoamWell