Natural Ways to Better Sleep

Sleep is not a passive rest phase, but a highly active process. While you sleep, crucial things happen:

• Immune system regeneration: During sleep, immune cells are produced more intensively and inflammation is reduced.
• Memory formation: The brain processes and stores the information of the day.
• Hormone regulation: Growth hormones, cortisol and melatonin are regulated during sleep.
• Cell repair: Damaged cells are repaired and the skin regenerates.
• Detoxification: The brain's glymphatic system clears away metabolic waste.

Chronic sleep deprivation increases the risk of cardiovascular disease, diabetes, excess weight and mental illness. Even a single night with less than 6 hours of sleep can reduce immune function by up to 70%.

Ashwagandha (Withania somnifera) – also known in German as the “sleep berry” – is one of the most important herbs in Ayurvedic medicine. The name already hints at its effect on sleep.

As an adaptogen, ashwagandha helps the body adapt to stress. It has been shown to lower cortisol levels – the stress hormone that, in many people, does not fall sufficiently in the evening and therefore makes it harder to fall asleep.

The patented KSM-66® extract is the most thoroughly researched ashwagandha extract in the world. Clinical studies show:

• Improvement in sleep quality of up to 72%
• Reduced time to fall asleep
• Lowering of cortisol levels by up to 30%
• Less waking during the night

The special thing: ashwagandha does not make you drowsy like conventional sleeping pills. It supports the natural sleep-wake rhythm by regulating stress levels. During the day you feel awake and focused; in the evening you find it easier to wind down.

Magnesium is the “anti-stress mineral” par excellence. It activates the parasympathetic nervous system – the part of your nervous system responsible for rest, digestion and regeneration. Magnesium is also involved in the production of melatonin (the sleep hormone) and GABA (a calming neurotransmitter).

Studies show that magnesium supplementation can significantly improve sleep quality in people with a magnesium deficiency. Magnesium Citrate in particular is suited to evening intake.

For external use, Magnesium Oil Spray can be applied to the soles of the feet or the lower legs before going to bed. Transdermal absorption bypasses the digestive tract and can therefore take effect especially quickly.

Natural supplements work best in combination with good sleep hygiene. These habits help you improve your sleep lastingly:

• Regular bedtimes: Go to bed at the same time every day and get up at the same time – even at weekends.
• Screen-free zone: Avoid smartphones, tablets and computers for at least 60 minutes before going to bed. Blue light inhibits melatonin production.
• Room temperature: The ideal bedroom temperature is between 16-18°C. A cool room promotes falling asleep.
• Evening rituals: Create a relaxing ritual – drinking tea, reading, light stretching or meditation.
• No caffeine after 2 pm: The half-life of caffeine is 5-6 hours. A coffee at 3 pm is still half-active at 9 pm.