Are you tired of tossing and turning at night? Do you long for the sweet embrace of a full night’s sleep? If so, you’re not alone. In a world that often glorifies minimal sleep, some of us thrive on a solid 8 hours. Beyond just being a generally nicer person, quality sleep is crucial for our mental and physical well-being. As someone who engineers their life around getting the best sleep possible, I’ve discovered 5 natural sleep hacks that can transform your nightly routine.

  1. Blue-Blocking Glasses: Shielding Your Sleep

Before artificial light dominated our evenings, our sleep was guided by natural flame or darkness. However, the introduction of artificial light, especially the short-wavelength “blue” light emitted by screens, has disrupted our circadian rhythms. Blue-blocking glasses come to the rescue by filtering out this disruptive light, ensuring a better night’s sleep. Numerous studies have shown improved sleep quality and mood among those who use these glasses.

How To: Wear blue-blocking glasses a couple of hours before bedtime to mitigate the impact of blue light.

  1. Moulded Sleep Mask: Darkness Uninterrupted

Ambient light can interfere with the quality of your sleep. Enter the moulded sleep mask, designed to block out light without touching your eyelids. This ensures that your eyes can move freely during REM sleep, promoting a deeper and more restful slumber.

  1. Sleep Induction Mat: Releasing Endorphins for Quality Sleep

The Sleep Induction Mat triggers the release of endorphins, enhancing sleep quality and making it easier to fall asleep. Despite the initial intensity, lying on this mat feels surprisingly good and can be incorporated into your nightly routine.

  1. Liposomal Magnesium: The Special Sleep Sauce

Liposomal magnesium has proven to be a game-changer in improving sleep quality. Supporting the nervous system, melting muscle tension, boosting brain function, and promoting normal sleep patterns, this sleep sauce is a must-try.

  1. Technology Detox: Turn Off, Tune Out

Continuous exposure to Wi-Fi and technology can disrupt sleep quality. Unplugging your Wi-Fi router at night and avoiding sleeping with your phone can significantly improve your sleep environment.

  1. Meditation and Breathing: Unwind Your Mind

Meditation before bedtime is an effective way to transition from a busy day to a restful night. Whether through guided meditation or simple breathing exercises, calming your mind can improve sleep quality.

How To: Practice guided meditation or try breathing exercises before bedtime for a serene transition to sleep.

  1. Set the Mood: Sleep Mists and Low Lights

Transform your bedroom into a sanctuary for rest by dimming the lights, lighting candles, and using sleep mists with calming scents.

Bonus: Yoga Nidra – A Yogi’s Nap

Discover the ancient technique of Yoga Nidra, a guided relaxation method that nourishes the nervous system. Known as yogic sleep, 20 minutes of Yoga Nidra is said to be equivalent to 3 hours of sleep.

How To: Try Yoga Nidra practices on the Heavily Meditated app for a rejuvenating afternoon nap.


Caitlin Cady is an author, meditation teacher, and mother of three, dedicated to helping you connect with your highest self and live your fullest potential.