So many of us know what it's like to lie awake when all we want is a good night's rest. Around 1 in 3 Aussies struggle with sleep, and over the years I've tried a lot of things. These are some of the ones that have really made a difference for me.

A few simple habits that can help

Getting the basics right makes such a big difference. It really is the little things, like keeping the room dark, quiet and cool (around 18°C), with research on thermoregulation and sleep, including work published in Sleep Medicine Reviews, showing that cooler ambient temperatures support better sleep onset and quality.

Blue light from phones and tablets can affect melatonin production, the hormone that helps you feel sleepy. Research, including a study by Chang et al. published in Proceedings of the National Academy of Sciences, has shown that evening exposure to light from electronic devices can suppress melatonin and delay your natural sleep-wake rhythm. That's why switching off 1 to 2 hours before bed and dimming the lights can help signal to your body that it's time to wind down.

A warm magnesium bath before bed, followed by a gentle massage with magnesium cream, is one of the most relaxing ways to unwind in the evening. Research by Haghayegh et al., published in Sleep Medicine Reviews, found that taking a warm bath or shower 1 to 2 hours before bed can help you fall asleep faster by supporting your body's natural temperature drop, a key signal for sleep.

When it comes to exercise and sleep, both timing and intensity matter. Research by Kredlow et al., published in Sleep Medicine Reviews, shows that regular aerobic and resistance exercise can support better sleep quality. Additional research by Stutz et al. in Sports Medicine found that high-intensity exercise performed too close to bedtime may delay sleep onset and reduce sleep quality, while lower-impact movement like walking or yoga tends to be better tolerated later in the day when finished a few hours before bed.

7 natural sleep products worth trying

1. Elektra Magnesium Chloride Flakes Food Grade

Magnesium is well absorbed through the skin, which makes a warm bath or foot soak one of the most relaxing ways to wind down before bed. I love using Elektra Magnesium Chloride Flakes, they're sourced from pristine waters on the Tibetan Plateau, naturally evaporated and laboratory tested in Australia for purity, with over 16% elemental magnesium. If you don't have a bath just add them to your foot soak as part of your evening routine.

2. ECO. Modern Essentials Calm & Destress Rollerball

The ECO. Calm & Destress Rollerball is a pre-mixed blend of pure Orange, Patchouli and Sandalwood essential oils that you apply to wrists, temples or the back of the neck as part of a nighttime wind-down ritual. I keep mine on my bedside table so I don't forget to use it.

3. Amazing You Magnesium Nightly Wellness Drink

The Amazing You Nightly Wellness Drink is a deliciously comforting way to transition from the day to night. It's a chocolatey chai latte with magnesium glycinate with ashwagandha, L-Tryptophan and passionflower. Magnesium glycinate is a highly bioavailable form that supports muscular relaxation, while ashwagandha is great for stress management and promotes calm before sleep.

4. MooGoo Magnesium Moisturiser

The MooGoo Magnesium Moisturiser is a great night time body lotion, providing 20% bioavailable Magnesium Chloride it's non greasy and soaks into the skin really nicely. It is fragrance free and suitable for all ages, I use mine on my 15yo son's legs and we both end up falling asleep before Im even finished!

5. Eve Wellness Unwind Latte

The Eve Wellness Unwind Latte is a white chocolate and vanilla latte with Blue Spirulina, Chamomile and Passionflower in a creamy Oat Milk base. Chamomile and Passionflower are traditional herbs used for their calming properties and it's a lovely caffeine-free drink to sip as part of your evening wind-down.

6. Badger Sleep Balm

The Badger Sleep Balm is a certified organic bedtime balm with Bergamot, Lavender and Rosemary essential oils in a base of Olive Oil and Beeswax. Lavender is one of the most studied botanicals for sleep support and I love keeping this one on my bedside table to rub under my nose and on my temples before I turn the light off.

7. Badger Night Night Balm

The Badger Night Night Balm is a gentler version of the Badger Sleep Balm, formulated specifically for young children with Lavender and Chamomile. It's become a staple in our bedtime routine, rubbed onto temples, neck, belly or wrists to help little ones wind down before sleep.

If you'd like to read more about why sleep matters so much, I've written this guide to the 5 life-changing benefits of a good night's sleep.