It’s 1 a.m., and you’re lying in bed, tossing and turning, your mind racing with thoughts about the day that just passed and the to-do list waiting for you tomorrow. Maybe something big is happening in your life, or maybe it’s just an ordinary day—but force yourself to sleep, the more elusive it becomes.

If this scenario sounds familiar, you’re not alone. Few things are more frustrating than wanting to sleep but not being able to.

We all know that quality sleep is essential for overall health. Poor sleep can disrupt hormones, accelerate aging, and negatively impact skin health, mood, and cognitive function. Rather than dwell on the downsides of insufficient sleep, let’s focus on solutions. Here are my top sleep hacks—simple, science-backed strategies to help you achieve deep, restorative sleep.

Tried-and-True Sleep Hacks

1. Sync Your Sleep Cycle with Natural Light

Your body clock, also known as your circadian rhythm, is primarily regulated by light exposure. Sunlight in the morning triggers wakefulness by increasing cortisol and adrenaline, while darkness signals melatonin production to prepare for sleep. Unfortunately, our modern environment—filled with artificial light, screens, and late-night scrolling—can easily disrupt this natural cycle.

How to Regulate Your Circadian Rhythm:

• Wear Blue Light Blocking Glasses at Night – Amber-lensed glasses can block artificial blue light from screens and indoor lighting, helping your body naturally wind down for sleep.

• Watch the Sunrise – Expose your eyes to natural light first thing in the morning before looking at screens. If you miss sunrise, step outside for at least 10 minutes before 9 a.m. to help regulate your body clock.

• Get Sunlight Throughout the Day – Natural light exposure at various times (morning, midday, and evening) helps reinforce your sleep-wake cycle. At night, sleeping in total darkness supports deeper, uninterrupted rest.
  

2. Optimize Your Sleep Environment

• Keep Your Bedroom Cool – Research suggests that a cooler body temperature leads to better sleep. A thermostat setting around 66°F is ideal for most people.

• Use a Cooling Mattress Pad – Products like the ChiliPad help regulate body temperature, preventing overheating and night sweats.

• Block Out Light – Even small amounts of artificial light can interfere with melatonin production. Blackout curtains or an eye mask can make a big difference.
  

3. Boost Relaxation with Magnesium

Magnesium is essential for muscle relaxation and nervous system regulation. Stress depletes magnesium levels, which can create a cycle of restlessness. Supplementing with magnesium can promote calmness and improve sleep quality.

Ladywell’s Magnesium Spray is a fast-absorbing topical solution designed to help relax muscles and support deep sleep. Spraying it on the soles of your feet before bed can provide a natural sense of calm. For additional support, taking a magnesium capsule before bed can enhance relaxation and overall sleep quality.

4. Use Botanicals for Deeper Sleep

In addition to lifestyle changes, the right supplements can support relaxation and improve sleep quality. Ladywell’s Sleep Supplement is formulated to promote deep, restful sleep with the synergistic power of lemon balm, passionflower, valerian, and hops. These botanicals work together to encourage neurotransmitter balance, calm the nervous system, and support a healthy sleep cycle. It includes:

• Magnesium Glycinate & L-Theanine – Promote calmness and nervous system support
• GABA & 5-HTP – Encourage serotonin production and deep relaxation
• Lemon Balm & Passion Flower – Traditional botanicals for easing stress and tension
• Valerian & Hops – Time-honored herbs to support sleep onset and quality

5. Time Your Meals Wisely

Eating too close to bedtime can interfere with your body’s natural sleep processes. Aim to finish your last meal at least three hours before bed to allow for proper digestion and prevent late-night spikes in blood sugar that can disrupt sleep.

6. Create a Wind-Down Routine

Developing a calming nighttime ritual signals to your body that it’s time to rest.

Some simple ways to wind down include:

• Powering off screens at least an hour before bed

• Sticking to a consistent bedtime

• Enjoying a relaxing skincare routine with oil cleansing or Gua Sha

• Taking a warm bath with Epsom salts

• Reading a book (with blue light-blocking glasses!)
  
  

7. Reduce Caffeine Intake

As much as we love our coffee, caffeine is a known sleep disruptor. If you’re struggling with sleep, consider limiting caffeine to before 10 a.m. or switching to lower-caffeine options like green tea. Some people (myself included) are highly sensitive to caffeine, so even small amounts can have a big impact on nighttime rest.

8. Explore Additional Sleep Aids

Beyond these core strategies, other tools that may help improve sleep include:

• CBD – Can promote relaxation and reduce stress

• Weighted blankets – Help calm the nervous system

• Binaural beats or white noise – Aid in relaxation and deep sleep
  
  

Final Thoughts

Sleep struggles can be incredibly frustrating, but the good news is that small changes can make a big impact. Experiment with these sleep hacks to find what works best for your body. Prioritizing restful, high-quality sleep is one of the most powerful ways to support overall health, hormone balance, and well-being.

Which of these sleep tips will you try first? Let me know what works for you!