Natural Sleep Aids and Mood-Boosting Supplements

Sleep deeper and feel calmer with these natural helpers.

Introduction:

Struggling to relax? These supplements support mental health and sleep quality.

1. Magnesium – Calms the nervous system and improves sleep.

2. L-Theanine – Encourages calm focus and reduces anxiety.

3. Melatonin – A natural sleep hormone (short-term use only).

4. Ashwagandha – Reduces cortisol and improves sleep quality.

5. 5-HTP – May boost serotonin and support restful sleep.

Note: Take most of these 30–60 minutes before bed.

Eat Your Way to Better Sleep: Calming Foods and Supplements That Actually Work

If you've ever found yourself staring at the ceiling at 2am, willing yourself to drift off, you're not alone. 

Millions of Brits experience disrupted sleep or insomnia at some point in their lives. 

But did you know that what you eat – and when – can significantly affect your ability to relax and fall asleep?

Whether you're dealing with stress, poor sleep quality, or the occasional bout of restlessness, the right foods and natural supplements can help. Here's a guide to calming nutrition that supports restful sleep.

1. Calming Foods to Add to Your Evening Routine

Tart Cherries (or Tart Cherry Juice)

Tart cherries are a natural source of melatonin – the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice about an hour before bed has been shown to improve both sleep duration and quality.

Warm Milk

This traditional bedtime drink contains tryptophan, an amino acid that helps the body produce serotonin and melatonin. If dairy isn't your thing, fortified oat or almond milk can be a good alternative.

Bananas with Nut Butter

Bananas provide magnesium and potassium – minerals that help relax muscles – along with a small dose of tryptophan. Pairing one with a tablespoon of peanut or almond butter can also help stabilise blood sugar levels overnight.

Jasmine or White Rice

Surprisingly, high glycaemic index carbs (like jasmine rice) can promote sleep when eaten a few hours before bed. They increase the availability of tryptophan in the brain, which may help you fall asleep faster.

Leafy Greens

Spinach, kale, and other dark greens are high in calcium and magnesium, both of which are vital for the production of sleep hormones.

Herbal Teas (Chamomile, Valerian, Lemon Balm)

These caffeine-free infusions are long known for their calming effects. Chamomile is especially popular in the UK and has mild sedative properties that can help ease anxiety and support sleep.

2. Supplements That May Help You Sleep Better

Always check with your GP or pharmacist before adding new supplements, especially if you're on medication.

Melatonin

Not available over-the-counter in the UK, but sometimes prescribed for short-term use (e.g., jet lag). A low dose taken at the right time can help reset your sleep schedule.

Magnesium Glycinate or Citrate

Magnesium is essential for nervous system function and relaxation. Deficiency is common and can contribute to insomnia. Supplements can ease tension and support deeper sleep.

Ashwagandha

An adaptogenic herb used in Ayurvedic medicine, ashwagandha can reduce cortisol levels (your stress hormone), promoting relaxation and more consistent sleep patterns.

L-Theanine

Found naturally in green tea, this amino acid boosts GABA and dopamine, creating a calming effect without sedation. It's ideal for anxious minds that won’t switch off at night.

5-HTP (5-Hydroxytryptophan)

This serotonin precursor may support mood and sleep, but should not be combined with antidepressants. It can help balance mood and regulate the sleep cycle when used appropriately.

Tips for Timing Your Nutrition

Don’t eat heavy meals within 2–3 hours of bedtime. This gives your digestive system a break and helps avoid sleep disruptions.

Have a light, sleep-friendly snack if you're hungry late at night. A banana with a spoonful of yoghurt, or a handful of almonds, can do the trick.

Avoid caffeine after 2pm. Even if you think it doesn’t affect you, it likely is – just subtly.

Final Thoughts

Good sleep doesn’t just happen – it’s built on a series of small, intentional choices. Swapping your afternoon coffee for a calming tea, or including magnesium-rich greens in your dinner, may seem minor but can add up to big improvements in how you feel and function.

With the right combination of calming foods, nourishing supplements, and consistent habits, you can take back control of your sleep – naturally.