Sleep is essential for both physical and mental wellbeing. Yet many of us struggle to get the rest we need. Poor sleep can affect energy levels, mood, concentration, and long-term health.
Sleep issues are one of the most common concerns we help customers with at Wild Oats. Small changes to your routine, environment, and diet can often make a big difference.
March is Sleep Awareness Month, making it the perfect time to focus on improving your sleep habits.
Why can’t I sleep?
Modern lifestyles can make it difficult to switch off. Stress, busy schedules, and exposure to screens in the evening can all disrupt sleep.
Phones, tablets, and laptops emit blue light, which can reduce the body’s natural production of melatonin - the hormone that helps regulate sleep.
Common sleep problems include:
- Difficulty falling asleep
- Waking frequently during the night
- Waking too early and struggling to fall back asleep
Create a sleep-friendly environment
Your bedroom environment has a big impact on sleep quality.
Try to keep your bedroom:
Dark - Light can disrupt melatonin production. Blackout curtains or an eye mask may help.
Cool - Sleep experts recommend a bedroom temperature of around 16-19 degrees Celsius.
Quiet - Reducing noise or using earplus can help create a more restful space.
Establish a relaxing evening routine
Creating a consistent wind-down routine signals to your body that it’s time to sleep.
Helpful habits include:
- Dimming lights in the evening
- Avoiding screens 60–90 minutes before bed
- Gentle stretching, or yoga
- Listening to calming music or reading
- Try to keep a regular bedtime and wake-up time where possible.
Regular exercise can also support better sleep, although it’s best to avoid intense workouts right before bedtime.
Foods and nutrients that support sleep
Your diet can also influence how well you sleep.
Tryptophan-rich foods
Tryptophan is an amino acid that helps the body produce serotonin and melatonin.
Foods containing tryptophan include:
- Meat & Poultry: Turkey (dark meat), chicken, beef, and pork.
- Fish: Salmon, especially the red wild-caught variety.
- Dairy: Milk (whole or 2%), cheese, and cottage cheese.
- Eggs: One large egg provides a significant portion of the recommended intake.
- Seeds & Nuts: Pumpkin seeds, sunflower seeds, and chia seeds.
- Soy Products: Tofu, soybeans, and organic soy milk.
- Legumes & Grains: Oats, brown rice, lentils, and chickpeas.
Pair these foods with carbohydrates (e.g., oats, rice, potatoes) to help the amino acid to enter the brain more effectively.
Magnesium
Magnesium helps relax the nervous system and may support better sleep.
Magnesium-rich foods include:
- Leafy greens
- Whole grains
- Nuts and seeds
- Legumes
- Caffeine and alcohol
Caffeine is a stimulant that can stay in the body for several hours. If sleep is an issue, try limiting caffeine after midday.
Alcohol may make you feel sleepy initially, but can disrupt deeper stages of sleep later in the night.
Gentle yoga for better sleep
Relaxation practices such as yoga, or breathing exercises, can help calm the nervous system and prepare the body for sleep.
Simple poses such as reclining butterfly pose, or savasana can encourage relaxation and reduce stress before bedtime.
How much sleep do we need?
Most adults need 7–9 hours of sleep per night, although sleep needs vary from person to person.
If you struggle to fall asleep, try the 15-minute rule: if you can’t sleep after around 15 minutes, get up and do something relaxing before returning to bed.
Natural sleep supplements
Some people benefit from additional nutritional support.
Common supplements used to support sleep include:
- Magnesium
- Valerian
- Passionflower
- Chamomile
- L-Theanine
At Wild Oats, our in-store nutritional therapists can help you choose the most suitable option for your individual needs.
Need help with your sleep?
If sleep is something you struggle with, our in-store nutritional therapists at Wild Oats are happy to help.
Pop into store for free personalised advice and discover natural ways to support better sleep and overall wellbeing.
