Sleep Ultra Nature

Sweet Dreams: Six science-backed tips to improve your sleep

Sleep is a vital aspect of our lives, essential for physical and mental health. Yet, many of us struggle with restless slumber. The good news is that improving sleep doesn’t have to be a daunting task. Chief Executive Officer and Founder of Ultra Nature, Dr Sam Megalli draws on his 25+ years of pharmaceutical experience to share his top six science-backed tips that can help you achieve the restful, restorative sleep you need for a healthier and happier life.

1. Create a consistent sleep schedule

According to Dr Sam, our bodies have internal clocks, and maintaining a regular sleep schedule helps synchronise them. “Try to go to bed and wake up at the same times, even on weekends,” he says. “This consistency regulates your circadian rhythms and makes it easier to fall asleep and wake up feeling refreshed”.

2. Design a relaxing bedtime routine

Optimising your sleep environment plays a crucial role in the quality of your rest. Ensure your bedroom is dark, quiet, and cool and invest in a comfortable mattress and pillows that provide proper support. You should also remove electronics and minimise clutter, to promote relaxation. “Create a calming bedtime ritual to signal to your body that it’s time to wind down,” says Dr Sam. This can include activities like reading a book, taking a warm bath, or practicing relaxation exercises like yoga. “By doing this consistently, you condition your mind to associate these activities with sleep, making it easier to drift off when bedtime arrives,” says Dr Sam.

3. Manage Stress & Anxiety

Stress and anxiety are common culprits behind sleep troubles. Dr Sam suggests practicing stress-reduction techniques such as mindfulness meditation or progressive muscle relaxation. Keeping a journal to jot down your worries and concerns before bedtime can also be useful, as it can prevent them from racing through your mind while you try to sleep. A good supplement can also help.”As a pharmacist, I’ve seen firsthand the impact of sleep and stress on overall health, says Dr Sam. “The ingredients in Ultra Nature Sleep & Stress are a testament to the power of using clinically tested natural remedies to provide a gentle yet effective solution for those seeking peaceful sleep and stress relief, without resorting to harsh chemicals. These include Eschscholzia Californica Herb Top Extract – traditionally used to soothe nerves and promote relaxation, aiding in falling asleep faster and enjoying a more peaceful sleep. Magnesium Amino Acid Chelate – which supports relaxation, stress reduction, and overall wellbeing. Piper Methysticum Root and Rhizome Extract – known to aid in mental relaxation and relieve mild anxiety, promoting calmness. Withania Somnifera Root Extract – for stress recovery and emotional well-being, And Ziziphus Jujuba Var. Spinosa Seed Extract – for promoting healthy sleep patterns, reducing sleeplessness, and improving sleep quality. 

4. Watch what you eat (and when you work out)

What you eat and drink can impact your sleep. “Avoid heavy or spicy meals close to bedtime, as they can lead to indigestion,” says Dr Sam. And limit caffeine and alcohol intake, particularly in the evening. “Both can disrupt your sleep patterns. Instead, opt for light, snacks like a small piece of fruit if you’re hungry before bedtime”. 

Similarly, regular physical activity can improve sleep, so stay active during the day. But avoid vigorous exercise close to bedtime. “Engaging in a workout routine during the day can promote better sleep at night. Even a 30-minute daily walk can make a significant difference in the quality of your sleep,” says Dr Sam. “However I suggest overstimulating your body close to sleeping time.” 

5. Say no to (too many) naps

While short power naps can be beneficial, long or irregular napping during the day can disrupt your sleep

patterns. If you need to nap, aim for a duration of 20-30 minutes. “Longer naps may leave you feeling groggy. and impact on nighttime sleep,” says Dr Sam.

Editor’s note: For ultimate rest in 30 minutes, try NuCalm today! 

6. Seek out natural light and limit screen time

Finally, according to Dr Sam, exposure to natural light during the day helps regulate your sleep-wake cycle. “Spend time outdoors, especially in the morning, to help regulate your body’s internal clock. On the other hand, the blue light emitted by screens on phones, tablets, and computers can interfere with your sleep by suppressing melatonin production. So I suggest avoiding screens at least an hour before bedtime.”

According to Dr Sam, quality sleep is essential for overall wellbeing, and making a few adjustments to your daily routine and sleep environment can lead to significant improvements. However, if sleep troubles persist despite your efforts to improve sleep hygiene, consider seeking guidance from a healthcare professional or sleep specialist who may identify an underlying sleep disorder. Conditions like sleep apnea, restless leg syndrome, and insomnia may require specific treatments or therapies.

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