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How to get better sleep at night - 6 top tips

July 01, 2022
Home / Wellness / How to get better sleep at night - 6 top tips

We spend about one third of our life sleeping - it’s a crucial part of life - however, most of us aren’t getting nearly enough of it. Multiple studies show that up to 1 in 3 adults just aren’t getting enough sleep on a regular basis. So it’s not surprising that everyone wants to know how to get a better sleep. Sleep isn’t just something we do each night to relax - it performs many crucial functions for our health - both short and long term. Many of these functions happen during the stage of sleep known as deep sleep. In this blog we’ll find out more about why sleep is so important and give you some easy tips that will show you how to improve your sleep and maybe most importantly, how to increase deep sleep.


Why is sleep so important?

Without sleep we just wouldn’t function. It allows our body and brains to slow down so they can recuperate and develop, leading to better physical and mental performance in the short and long term. It might feel like we’re just lying there doing nothing, but our brains and our bodies are performing many crucial functions while we snooze. Our brains store new information and get rid of toxic waste, the nerve cells in our brains communicate and reorganise so our brains function properly, and our bodies repair cells, restore energy and release crucial molecules such as hormones and proteins.

Woman lying in bed with covers pulled over her head.

How much sleep do you need?

While the amount of sleep we get each night is important (experts recommend between 7 and 9 hours per night), we should also be concerned with how to improve our sleep quality too. Sleep is made up of 4 stages and we need to move through this cycle 4 to 6 times per night to get the most from our shut eye.

  • Stage 1 = you start to drift off to a light sleep
  • Stage 2 = your body and brain starts to relax and slow down
  • Stage 3 = also known as deep sleep - this is where the good stuff outlined above happens
  • Stage 4 = also known as REM and where the bulk of your dreams take place - this stage is essential for cognitive function.

We can’t get to stage 3 and 4 without moving through 1 and 2 and this is why it’s so important to work on getting enough sleep, getting to sleep quickly and staying asleep once we get there.

So, now that we know why sleep is so important and how it actually works, here’s our 6 top tips for how to sleep better at night naturally:


#1 Use a sleep schedule

A sleep schedule is a set routine of going to sleep and waking up at the same time every day - even on the weekends. Doing this will help your body's internal clock know when you should be awake and asleep and in turn this helps you fall asleep and wake up more easily. If you struggle with getting to sleep, or you’re going through a tough patch, we really recommend a sleep schedule to get you back on track and help improve your sleep. There’s lots of research out there that suggests a sleep schedule can also improve sleep quality.


#2 Watch your caffeine intake

Don’t worry - we’re not here to deprive you of your caffeine… but, you should consider keeping your coffee or caffeinated drinks to earlier in the day. This is because studies have found that caffeine takes quite a while to break down in our bodies, and can even be in your system more than 6 hours later. Caffeine can not only make it harder to fall asleep, it can also reduce the amount of deep sleep you get - which we know is not good for our brains or our bodies!

If you’re craving a caffeine hit to get you through the afternoon, you could try our Beauty Brain Super Powder. This caffeine-free drink helps you feel more focused and alert for up to five hours, without any of the negative side effects of caffeine.

Hand holding pottle of Jeuneora Beauty Brain Nootropic powder in morning sun 

#3 Try a natural sleep aid like supplements or vitamins

Natural sleep remedies like our new Beauty Sleep Adaptogenic Super Powder can help you sleep better at night naturally. This delicious hot chocolate sleep supplement is made with a unique blend of Adaptogenic Mushrooms that not only support your body during times of stress and fatigue, they also help you maintain normal energy levels and with balancing your mood. They support your immune system and a deeper sleep too! Along with these incredible adaptogenic mushroom benefits, we’ve also included an exclusive Pistachio Extract that supports relaxation, healthy sleep patterns, and the ability to fall asleep naturally.

If hot chocolate isn’t your thing, you could also try our Beauty Sleep Adaptogenic Capsules. They’re made using the same Adaptogenic Mushrooms and exclusive Pistachio Extract, just without the cocoa, flavour or sweetener. They’re perfect for those hot nights when you don’t feel like a hot chocolate, for travelling and for convenience.

Both Beauty Sleep Powder and Capsules are best enjoyed 30 minutes before bed to get the most sleep benefits. If you’re using the super powder, simply stir one scoop into 250mls of hot water or your favourite hot milk or take two capsules once daily.

Jeuneora Beauty Sleep Adaptogenic Hot Chocolate powder sitting on bedside table in evening routine for sleep support.

#4 Create a sleep routine

Try cultivating an evening routine that you repeat every night before bed - this can help signal to your body that it’s time to sleep so you fall asleep more easily and also prepare you for a deeper sleep. Here’s a simple example of a sleep routine: drink a hot cup of Beauty Sleep, have a shower, do your skin routine, brush your teeth, read a book, and turn off the light at the same time each night. If you like doing yoga, meditation or journaling, you could add that in too. The main idea is that you create a relaxing routine that will be easy for you to stick to. Try creating a routine that you enjoy, is super relaxing and will be easy for you to stick to.

Cup of decadent Beauty Sleep Adaptogenic Hot Chocolate drink with blue nails.

#5 Move your body, but not before bed

If you really want to know how to get a better sleep - exercise is the key! It only takes a quick Google search to see that there is a lot of evidence on how exercise helps improve sleep quality. It can also increase the amount of sleep you get and reduce stress and anxiety which will also help you sleep better. Because our body temperature and heart rate needs to decrease to help us drift off to sleep, it’s important to avoid exercising at least 90 minutes before you want to go to sleep.


#6 Wind down in a relaxing environment

A relaxing environment is key when it comes to improving your sleep.

  • Make sure your room isn’t too hot or cold - ideally you want it to be between 16 and 22 degrees celsius
  • Cut down on background noise by using a fan or a white noise machine to block it out. If street noise is an issue, you can buy special noise reducing curtains to help with that too.
  • Too much light late at night can also make it harder for you to drift off and it also affects the quality of your sleep. Blue light from phones and laptops is the worst culprit - so make sure you switch off at least half an hour before bed. Dimmer lights or low watt bulbs are a good idea for the bedroom to limit your exposure to bright light before bed, especially if you like to read.
  • Some fragrances are known to help you relax - especially lavender or peppermint. Try using a diffuser in your room, or purchasing a pillow spray or essential oil to put on your pillow.


Use these tips to improve your sleep hygiene

We hope you’ve found our 6 top tips on how to improve your sleep useful. Try one or two and see if it makes a difference and start to reap the benefits of a better night’s sleep.

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