Getting a good night's sleep is crucial for maintaining good health and well-being. However, in today's fast-paced and stressful world, many people struggle to fall and stay asleep. While there are various over-the-counter and prescription sleep aids available, many people prefer to try natural remedies for deep sleep. In this blog, we will explore 4 natural sleeping remedies. 

natural light 

 
Light is essential for humans; it adjusts the circadian rhythm and impacts many physiological and behavioural activities, such as sleep, mood, neuroendocrine function, and cognition. Increased daytime light improves alertness, mood, performance, and rest; decreased light exposure in the evening and at night can promote sleep. It is essential to keep some regularity in the intensity, timing, and length of light exposure to not alter the biological rhythms negatively impacting sleep, health, cognition, and judgments.1,2
 
Due to disrupted sleep schedules, many people struggle with feeling tired and sluggish during the day. Fortunately, there is an easy solution to help reset your body's circadian rhythm: getting light in your eyes within the first two hours of waking. Let's look at why this simple step will help you feel better and boost your energy levels.

what is circadian rhythm?   

 
Circadian rhythm, also known as the body clock, is the natural cycle that tells our bodies when we should be awake and when we should be asleep. One cycle is approximately 24 hours, but this varies slightly from person to person. It is determined by environmental cues like light and dark and internal signals such as hormones and neurotransmitters. When our circadian rhythm gets out of sync, our energy levels dip, and we struggle to stay awake during the day or fall asleep at night. This can significantly impact our mental health, productivity, and overall well-being.  

the role of natural light in resetting our circadian rhythm  

 
According to research published in the scientific publication Nature Communications, exposure to natural daylight within two hours after waking up helps reset the body's circadian rhythm. Due to the specific wavelengths of light at this time of day. Daylight signals to our body that it's time to wake up, which helps us feel more alert during the day and sleep better at night. Viewing daylight in the afternoon has also been shown to help improve sleep quality. The different solar angle of light in the afternoon helps to trigger the timed release of melatonin to prepare for sleep. It can also protect from the damaging effects on your circadian rhythm of viewing blue light. Furthermore, studies have shown that exposure to sunlight, even once a week, can reduce feelings of fatigue. 3,4
 
If you're having trouble sleeping through the night or feeling rested after waking up, it may be beneficial to expose yourself to natural light as soon as possible after waking. It is essential to ensure you are exposed to different wavelengths and intensities of light throughout the day to help maintain your circadian rhythm. The solar angle of the light entering your eye plays a crucial role in anchoring your circadian rhythm. 

morning light

 
To boost feelings of alertness in the morning, a simple activity is to go outside within the first 2 hours of waking, aim to get natural light into your eyes without sunglasses, but don't look directly into the sun. The amount of time depends on cloud cover; for example, in the winter, this should be approx 20 mins. It should be between 10-15 minutes on days with less cloud cover. Morning light triggers the timed release of a healthy cortisol level into your system, which signals your body to wake up, boosting focus and alertness throughout the day. 5,6,7
 
 

afternoon light

Due to modern lifestyles and working constraints, people are more often exposed to artificial light than natural light during the day. Moreover, exposure to electric lighting and LED emitting devices during the evening and nighttime has further disrupted our natural circadian rhythm. The direction of light is also important as overhead lighting can activate receptor pigments (melanopsin etc.) located in the bottom of the eye, which can de-synchronise the circadian rhythm. In addition, late evening light exposure inhibits melatonin release (the sleep hormone), reducing sleepiness and delaying the natural onset of sleep. Even low light levels in the sleeping environment have been associated with impaired sleep and metabolic dysfunctions. 5,6
 
Increases in LED lighting in streets and buildings (sometimes more than 50% in some European cities) increase blue light radiation and melatonin suppression. It has been shown, however, that viewing natural light in the late afternoon, when the solar angle of the light is low, is another positive anchor for your circadian rhythm. Studies have shown that viewing afternoon light can offset the negative effects of blue light/ screen use in the evening.1,2,5,6,8  

strategies for getting more daylight  

  • Take breaks throughout the day - getting away from your desk for 20 minutes or so will give you an opportunity for some fresh air and natural light. 
  • Exercise outdoors - if you have access to outdoor spaces like parks or trails, take advantage of them – not only will you benefit from some much-needed exercise but also from exposure to daylight. 
  • Take walking meetings: If you have virtual meetings or phone calls, consider taking them outside. Walking meetings can help you get exercise, enjoy the outdoors, and still be productive. 
For more accessible wellness tips and techniques visit our wellness hub 
 
WELLNESS HUB

consistent evening routines 

Getting the recommended 7-9 hours of sleep every night is essential to maintaining physical and emotional well-being. However, many people struggle with getting quality rest each night.  
 
Your circadian rhythm controls fundamental physiological and behavioural activities such as sleeping, waking, feeding, physical and cognitive performance, and emotional responses. It is a survival mechanism for energy conservation and for anticipating events. It optimizes energy production and uses based on the stages within the cycle. Therefore, keeping a regular sleep schedule to regulate your circadian rhythm and keep it consistent is vital. Keep good sleep habits, go to bed, and wake up at the same time every day to train your body’s circadian rhythm. Studies have linked irregular sleep schedules to reducing the length of REM sleep (important for memory consolidation, among other things), coordination, and subjective mood. 9
 
For more accessible wellness tips and techniques visit our wellness hub 
wellness hub

temperature

 
The relationship between temperature and sleep has been studied extensively in the scientific community. It is well-established that a cooler temperature is conducive to better sleep, while warmer temperatures can interfere with sleep quality and quantity. To get to sleep and stay asleep, our internal body temperature must drop by 1-3 degrees. The National Sleep Foundation recommends a room temperature between 60 and 67 degrees Fahrenheit for optimal sleep conditions (National Sleep Foundation, 2022). A study by Okamoto-Mizuno and Mizuno (2012) found that participants who slept in a cooler room (15.8°C) had higher sleep quality and experienced more deep sleep than those who slept in a warmer room (22.2°C). Another study by Krauchi et al. (2017) found that exposure to cooler temperatures in the evening can improve sleep onset and duration. These findings are attributed to the role of temperature in regulating our internal body clock, or circadian rhythm, which plays a key role in sleep regulation. Overall, the evidence suggests that a cooler temperature in the bedroom can promote better sleep quality and duration. 10,11,12,13,14

ways to keep cool 

  • Have a warm bath or shower before bed- our body goes through a compensatory cooling-off period helping to facilitate a drop in body temperature. 
  • Keep your bedroom cool- open windows or reduce the heating temperature in the evening. 
  • Layer blankets on your bed- adding or removing layers makes it easier to control your body temperature. 
  • Stick hands or feet out of the covers- humans more easily lose body heat through our hands, feet, and the top half of our face. 

 
For more accessible wellness tips and techniques visit our wellness hub 
wellness hub

natural sleep aids

 
There are many natural products available that can help promote relaxation and better sleep. However, there’s a big difference between a product that smells great and a fragrance that is scientifically proven to work.
At This Works, you’ll see the term ‘Functional Fragrance’ used a lot. Our Deep Sleep Functional Fragrance of Lavender, Chamomile, and Vetivert has been reviewed by neuroscientists, undergone four independent user studies and has been clinically tested, including fMRI brain imaging. The fragrance has demonstrated a potential for delivering a pre-disposition toward sleep.15
SHOP NOW

deep sleep pillow spray

Our deep sleep pillow spray is the best natural sleep aid to help you get to sleep faster. This award-winning product is formulated with Lavender, Camomile, and Vetivert and helps users fall asleep faster and sleep better. Aside from smelling deeply comforting, our Deep Sleep functional fragrance activated brain areas associated with emotions, pleasure, and calmness when tested in an fMRI study.15 Build good sleep habits by using this pillow spray each night to encourage positive associations for enhanced results.  
 
Tested against a placebo over 28 days, deep sleep pillow spray was proven to improve sleep quality and help relieve the anxiety that may occur around getting to sleep. Participants in our studies also included 100 ex-sleep prescriptions and 100 heavy tech users- so we can be sure it works. 
 
In our user studies, we found that: 
89% fell asleep faster* 
97% slept better than normal* 
98% felt more refreshed in the morning* 
97% had less disturbed sleep* 
 
*In a study of 100 subjects and 100 ex-prescription users compared to no product. Individual results may vary. 
shop now

can’t stay asleep? 

 
At This Works, we have a pillow spray for every sleep issue- whether you have a racing mind before bed, frequently travel, or have unsettled little ones. Take our sleep quiz to find the right sleep aid for you.  
take the quiz

deep sleep body care 

Elevate your evening routine with our natural sleep aids. This Works’ Deep Sleep range, scented with our scientifically proven Functional Fragrance, includes shower gels, body lotions, and pulse point rollers to build your customised evening rituals. Best partnered with our deep sleep pillow spray, discover which bath or body hero to add to your sleeping habit. 

deep sleep body whip

 
Care for dry skin on the body whilst relaxing body and mind. 
 
85% felt more relaxed before bed.** 
 
**In a panel of 80 subjects over a 28-day period 
SHOP NOW

deep sleep overnight cream  

Support your skin’s overnight repair process and wake up to smoother, softer skin. 
 
81% said their skin felt nourished*** 
 
***In a panel of 78 subjects over a 28-day period. 
shop now

deep sleep shower gel 

 
For those enjoying a warm evening shower to lower their body temperature. 
SHOP NOW

deep sleep bath soak 

For those who prefer a luxurious soak in the bath to pave their way to a peaceful night’s sleep. 
shop now

Want to learn more about how light affects sleep?

 
Sign up below to receive additional science-backed wellness tips direct to your inbox!
SIGN UP HERE

 

1. Yin, J., Julius, A. A., & Wen, J. T. (2021). Optimization of light exposure and sleep schedule for circadian rhythm entrainment. PLoS ONE, 16(6 June).
2. Böhmer, M. N., Hamers, P. C. M., Bindels, P. J. E., Oppewal, A., van Someren, E. J. W., & Festen, D. A. M. (2021). Are we still in the dark? A systematic review on personal daily light exposure, sleep-wake rhythm, and mood in healthy adults from the general population. In Sleep Health (Vol. 7, Issue 5)
3. https://www.sleepfoundation.org/articles/how-daylight-affects-your-circadian-rhythm
4. https://www.webmd.com/sleep-disorders/default.htm#1
5. Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C. M., Gonzales, K., Plitnick, B., & Rea, M. S. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep Health, 3(3).
6. Marqueze, E. C., Vasconcelos, S., Garefelt, J., Skene, D. J., Moreno, C. R., & Lowden, A. (2015). Natural light exposure, sleep and depression among day workers and shiftworkers at Arctic and Equatorial Latitudes. PLoS ONE, 10(4).
7. Mason, I. C., Grimaldi, D., Reid, K. J., Warlick, C. D., Malkani, R. G., Abbott, S. M., & Zee, P. C. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences of the United States of America, 119(12).
8. Preciado, O. U., Issolio, L. A., Manzano, E., Colombo, E., & Barrionuevo, P. A. (2018). Melanopsin excitation in conditions of natural and artificial lighting. Anales de La Asociacion Fisica Argentina, 29(Especial InVision).
9. Taub, J. M. (1978). Behavioral and psychophysiological correlates of irregularity in chronic sleep routines. Biological Psychology, 7(1–2).
10.Rothhaas, R., & Chung, S. (2021). Role of the Preoptic Area in Sleep and Thermoregulation. In Frontiers in Neuroscience (Vol. 15).
11. Barrett, J., Lack, L., & Morris, M. (1993). The sleep-evoked decrease of body temperature. Sleep, 16(2).
12.  Krauchi, K., Cajochen, C., & Wirz-Justice, A. (2017). A relationship between heat loss and sleepiness: effects of postural change and melatonin administration. Journal of applied physiology, 83(1), 134-139.
13. National Sleep Foundation. (2022). How temperature affects sleep. Retrieved from
14. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14.
15.Badre, G., Olausson, H., Ackerley, R., & Croy, I. (2018). Brain functional MRI (fMRI) study of fragrance inhalation. Any impact on sleep/wake/ reward-related brain areas? Journal of Sleep Research, 27, 164.
Previous clock change: spring forward with ease
Next travel in style with skincare on-the-go