Six Surprising Ways to Get to Sleep

All backed by research

I’m an Author and somatic movement educator, my clients call me “the nervous system whisperer." I specialise in burnout, anxiety, and trauma-related issues with The Soothe Programme.

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Hello, how are you? It’s been a quiet and contemplative week for me. I have to spend time on my own after I’ve been out there in the world. It helps me to process. The US was a great trip with lots of exciting things to come from it. I have offer of podcasts and a few pieces of press coming up. I have also pinned down dates to go back in March to teach at studios and offer private sessions.

I’m getting my sleep back to a regular beat and I’ve been trying a few new things. Have you seen the post that comes up on Instagram about rubbing magnesium on your feet? It’s been working so well for me! I look at a few other surprising things to try to get your Zzzzzs in.

Don’t forget the monthly Sunday class kicks off on the 20th at 5pm, paid subscribers will be sent the promo code today and again on Sunday morning. It’s a good time to join as a paid subscriber!

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Getting a good night's sleep is essential for overall health, but many struggle to fall asleep quickly or stay asleep through the night. While popular advice like "limit screen time before bed" is useful, there are lesser-known techniques that can also improve sleep quality. Here are six surprising ways to get better rest, each backed by research.

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1. Put Magnesium Oil on Your Feet

Magnesium plays a crucial role in supporting muscle relaxation and calming the nervous system, which can help prepare the body for sleep. Using magnesium oil topically—especially on the feet—may enhance the body's absorption of this mineral. The feet have large pores, which might allow for more efficient uptake. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep quality in elderly individuals with insomnia, suggesting a potential benefit for sleep when used topically too .

How to Use It: Spray magnesium oil on the soles of your feet before bed and massage it in. Some people may experience tingling; diluting the oil with water can help reduce this sensation. I use this and it really works for me, I am having the deepest of sleeps.

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2. Use a Weighted Blanket

Weighted blankets simulate the feeling of being hugged or held, a concept known as "deep pressure stimulation." This type of sensory input has been found to increase serotonin and melatonin levels (the hormones associated with relaxation and sleep), while decreasing cortisol, the stress hormone. Research published in the Journal of Sleep Medicine & Disorders indicated that using a weighted blanket led to deeper sleep and reduced night time movements in individuals with insomnia .

How to Use It: Opt for a blanket that is around 10% of your body weight to avoid feeling too constricted.

I also use a far infrared sauna blanket in the afternoons by MiHigh in the winter, it really helps to soothe muscle tension and eases me into bedtime when it comes round.

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3. Drink Tart Cherry Juice

Drinking tart cherry juice may sound unconventional, but studies suggest it can significantly improve sleep. Tart cherries are naturally high in melatonin, the hormone responsible for regulating sleep-wake cycles. A study published in the European Journal of Nutrition found that consuming tart cherry juice twice a day improved sleep duration and quality in older adults with insomnia .

How to Use It: Try drinking one cup of tart cherry juice in the morning and another cup in the evening to experience its sleep-enhancing effects.

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4. Try Progressive Muscle Relaxation

This relaxation technique involves tensing and then relaxing different muscle groups in a specific sequence. Progressive muscle relaxation can help release physical tension and lower stress levels, which are common barriers to sleep. Research in the Journal of Behavior Therapy and Experimental Psychiatry showed that practicing progressive muscle relaxation significantly improved sleep quality and reduced symptoms of insomnia .

How to Use It: Starting from your toes, tense each muscle group for 5-10 seconds, then relax for 20-30 seconds, gradually working your way up to the head.

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5. Use a Red Light Therapy Lamp

Exposure to blue light before bed can interfere with melatonin production and disrupt the sleep-wake cycle. However, red light therapy is a different story. Studies suggest that red light has a calming effect and may support melatonin production. Research in The Journal of Athletic Training found that red light therapy improved sleep quality in athletes, likely due to its effects on circadian rhythms and melatonin levels .

How to Use It: Spend 10-15 minutes in front of a red light therapy lamp in the evening to help ease the transition to sleep.

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6. Try the 4-7-8 Breathing Technique

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is designed to relax the nervous system and can be particularly helpful when trying to fall asleep. The method involves inhaling through the nose for four seconds, holding the breath for seven seconds, and then exhaling through the mouth for eight seconds. A study published in Frontiers in Psychology showed that similar breathing exercises can reduce heart rate and promote relaxation, making it easier to fall asleep .

How to Use It: Practise this breathing pattern for four cycles as you lie in bed. Gradually increase to eight cycles as you become more comfortable with the technique.

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Will you try any of these? Let me know if they work for you or if you have other useful sleep tips in the comments below!

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What’s going on?

The Sunday Soothe session is available to book here.

The next Soothe Day retreat in London is on 18th January, the early bird price runs to the end of October. Book here.

The Lefkada Retreat on 31st May - 7th June 2025 has a few rooms left. More info here.

Check out the lessons in my book to soothe your brain and body.

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For paid subscribers, a lesson for better sleep. You will need a big cushions and a bolster.

Thank you for reading.

Stay human,

Nahid x