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How To Improve Your Sleep Naturally

There’s nothing worse than lying down in your cozy bed, anticipating some much needed shut-eye after a busy day, but it doesn’t happen. Tossing and turning for hours is not only frustrating, but not getting enough sleep is a huge problem. Do not fret. Here are some suggestions to consider, and I urge you to investigate each one to see what might be right for you. 

#1: Calms Forte

For sleeplessness, take 1 to 3 tablets with water ½ - 1 hour before sleeping. Do not drink or eat anything fifteen minutes before and after taking the tablets. Calms Forte's homeopathic ingredients promotes relaxation, helps manage normal stress, and promotes a good night's sleep. Hylands Calms Forte works without contraindications or side effects. No drug hangover, no sedatives, just nature's answer to a good night's sleep.

#2: Ashwagandha

When taking this ashwagandha, take two capsules in morning and two capsules at night, every day. Always take one before bed. Ashwagandha's effective for promoting healthy sleep, and helping manage stress. It works in subtle ways by calming you down and taking the edge off. How does it do this? It’s a very complex mechanism, but in a nutshell, Ashwagandha contains chemicals that might help calm the brain (1). When taking this ashwagandha, you can decrease down to one capsule per day as a maintenance dose once the “edge” is gone. Ashwagandha needs time to build up and is typically taken long term. 

Side note: If you take thyroid medicine, ashwagandha is shown to increase T4 levels, so please talk to your health care provider before taking. Do not take if pregnant or breastfeeding.

#3: Magnesium

Magnesium deficiency is highly common and it causes improper sleep and difficulty falling asleep (2, 3). A magnesium supplement should not keep you awake. In fact, it has a calming effect. If you want to maintain a normal sleep and wake cycle and normal stress levels, take 1-2 capsules of Seeking Health Magnesium with breakfast and 1-2 capsules before bed. If you only have some occasional stress, reduce dosage to 1 capsule per day.

Magnesium Food Sources include seeds, legumes (beans, lentils, soybeans), nuts, and greens such as kale and swiss chard.

The best tolerated forms of magnesium are chelates, which means they are magnesium bonded to an amino acid. Other generally well-tolerated forms include magnesium citrate and magnesium aspartate; however, these forms can irritate the digestive system of sensitive individuals. The form of magnesium recommended to avoid is magnesium oxide; it is poorly absorbed and altogether a waste of money.

#4: Relaxin

Relaxin is a good choice for supporting a good night's sleep. You may try taking one soft gel capsule 30 minutes before bedtime. If one capsule isn't working, you may take two.

Bottom Line: Sleep is crucial and priceless! Find a way to get yours!  

In Health and Happiness, MS, RDN

Registered Dietitian Nutritionist for Healty Goods

Kelly Harrington, MS, RD


1. Mishra LC, Singh BB, Dagenais S. Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Altern Med Rev. 2000 Aug;5(4):334-46.   

2. Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H.  Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.  Pharmacopsychiatry.  2002 Jul;35(4):135-43.

3. Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec 1;23(4):158-68.










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