I use it on my son’s legs and we both fall asleep before I’m even finished.
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), because a cooler room helps the body drop into sleep more easily.
Blue light from phones and tablets can affect melatonin production, the hormone that helps you feel sleepy, and evening screen time can push your natural sleep-wake rhythm later. Switching off 1 to 2 hours before bed and dimming the lights tells your body it's time to wind down.
Exercise helps too, as long as you get the timing right. Regular movement supports better sleep, but a hard session too close to bedtime can leave you wired. Walking or yoga sit better later in the day, finished a few hours before bed.
My 6 Tried and Tested Natural Sleep Remedies
1. A Warm Magnesium Bath
A warm magnesium bath before bed is the most relaxing way I know to end the day, and the research agrees: 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. I love using Elektra Magnesium Chloride Flakes, 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, add them to a foot soak instead.
2. A Calming Rollerball Ritual
Essential oils on your pulse points are a lovely cue that the day is done. 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 the day winds down. I keep mine on my bedside table so I don't forget to use it.
3. A Magnesium Nightcap
For a nightcap, the Amazing You Nightly Wellness Drink is a chocolatey chai latte with magnesium glycinate, ashwagandha, L-Tryptophan and passionflower. Magnesium glycinate is a highly bioavailable form that supports muscular relaxation, and ashwagandha is great for stress management and calm before sleep.
4. A Bedtime Massage with Magnesium Cream
After the bath, a nice little massage. The MooGoo Magnesium Moisturiser is a great night time body lotion with 20% bioavailable Magnesium Chloride. It's non greasy and soaks into the skin really nicely. It is fragrance free and suitable for all ages. And yes, this is the one I use on my 15yo son’s legs at bedtime. It puts us both to sleep before I’m even finished.
5. A Caffeine-Free Bedtime Latte
For the nights you want something sweeter, 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 caffeine-free drink to sip in the evening.
6. A Sleep Balm on Your Temples
Sleep balms don’t have a strong smell, but they work like magic. 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. There is also a gentler Badger Night Night Balm, made 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 what a good night’s sleep does for your body and brain, I've written this guide to the 5 life-changing benefits of a good night's sleep.
About the Author ~ Irene Falcone
Irene Falcone is a clean beauty writer and co-host of a wellness podcast. She has spent more than 15 years reading the back of beauty labels, and is a Telstra Business Women's Awards winner and a judge for the Clean + Conscious Awards.
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