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Do you often wake up feeling fatigued despite a full night’s sleep? What if you could enhance your sleep with easy-to-use tools that work well with your body’s natural rhythms? Today, we’re exploring three science-backed techniques to get you to sleep faster, sleep deeper, and wake up rejuvenated. Let’s dig in to the secrets for a perfect night’s rest and the products that can help get you there!
Introduction
Sleeping is not just a period of rest but rather a time when our body gets repaired, our brain gets cleaned from all the waste and our energy gets regained (1). Getting quality sleep is a cornerstone of health. When you optimize your sleep with these science-backed tools, you don’t just feel more rested — you also enjoy far-reaching health rewards that include:
Heart Health: Quality sleep decreases stress and this inflammation and the chances of heart disease and hypertension (2).
Diabetes Management: Better sleep tends to reduce blood sugar levels and improve metabolic health (2)
Immune Function: Getting good sleep can help your body fight infections better and lower chronic inflammation (3).
Relief from Anxiety & Depression: Quality sleep eradicates symptoms of anxiety and depression by regulating mood and stress hormones (4).
Cognitive Function: Deep sleep is necessary for brain functions such as memory and learning, which are important for overall mental health (5).
Psychiatric Disorders: Getting enough consistent, quality sleep may contribute to stable mood and reduced severity of symptoms in disorders such as bipolar disorder (6).
But many of us struggle with sleep because of modern habits like late-night screen time and poor supplement choices. In this blog post, you’ll learn:
The way light impacts your sleep hormone
The importance of the right magnesium supplement
What sleep tracker really displays deep sleep phases
Are you ready to transform your nights? Keep reading to discover what science says about deep sleep and check out top picks to help improve your sleep quality!
1. Fix Your Circadian Rhythm (Without Melatonin)
What Is the Circadian Rhythm?
Your circadian rhythm is your body’s 24-hour clock that controls sleep, hunger, and energy. When this natural rhythm gets disturbed, you can feel groggy and out of sync — like a zombie stumbling through your day!
How Science Reveals Subtle Disruptions to Our Natural Rhythm
Here’s the surprising force that jumbles our inner timing.
Melatonin levels in our bodies begin to rise in the evening and peak in the middle of the night, signaling our bodies it is time to sleep. It then falls off overnight, so that we wake up refreshed (9). Melatonin signals your body that it’s time to go to sleep, so when that compound drops, your body becomes confused about when to rest.
Studies have found that exposure to bright light after sunset can suppress your sleep hormone, melatonin, by as much as 50 percent. This effect is particularly pronounced with blue light, the spectrum we get such a heavy dose of from electronic devices (7). Blue-light, a major contributor to wavelengths of the light emitted from smartphones, computer, tablet and TV screens, is known to affect sleep and have additional health impacts (8), especially when exposure occurs in the evening.
How to Reset Your Rhythm
Amber Blue Light Glasses Are Game-changer. They block out all blue light — the wavelengths that mess with your body’s sleep signal; the light that lowers levels of melatonin (10).
Pro Tip: Use Amber Blue Light Glasses in the evening, and pair with a sunrise alarm clock to gently nudge your internal clock back into gear.
Amber Blue Light Glasses instantly reset your internal clock to fall asleep faster.
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2. The Magnesium Myth: Why Most Supplements Fail
What’s the Deal with Magnesium?
Magnesium is known as a sleep miracle, improves sleep time, sleep efficiency, and mood (11) but here’s the catch: not all magnesium supplements are the same. Most people end up with forms like magnesium oxide that barely make it past your stomach.
The Science Explained
Magnesium glycinate is easily absorbed, relaxes the muscles, and can cross the blood-brain barrier to genuinely calm your nervous system, resulting in better sleep (12). The other forms will likely just sit in your gut and do nothing for your sleep quality.
Top Pick: PureGlycinate Capsules
Why I Trust It: These capsules are third-party tested, filler-free, and designed by neurologists.
Recommended Dosage: 200mg approximately 1 hour before bed.
Bonus Benefit: They also helped ease nighttime leg cramps!
Transform your sleep tonight! Elevate your Amber Blue Light Glasses experience by grabbing your PureGlycinate Capsules that thousands trust — the missing piece for deeper, more restorative sleep.
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3. Ditch Your Smartwatch: This Tracker Actually Measures Sleep Stages
Why Not Just Use Your Smartwatch?
The most popular wearables, such as Fitbits, can only guess your sleep stages based on movement. This can be deceptive, because what you think of as “deep sleep” may not be accurate at all.
The Science of Sleep Tracking
The answer lies in heart rate variability (HRV) monitoring. HRV, when combined with body temperature, gives you a more accurate overview of your sleep stages — light, deep, and REM (Rapid Eye Movement) sleep. Research says that HRV based tracker can accurately measure your sleep phases with 95% accuracy. (13)!
Oura Ring: Best Sleep Tracker Overall
How It Works: Tracks your HRV and body temperature, so it can accurately determine your sleep stages.
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Last Words
Better sleep is not a myth — it’s possible with the proper tools and understanding of what your body needs. By correcting your circadian rhythm using Amber Blue Light Glasses, taking the best magnesium supplement, and tracking your sleep quality with the Oura Ring, you can transform your nights and supercharge your days. With better sleep, you’re also taking big strides towards lowering your risk for chronic disease and supporting your mental health.
Sleep well today, then wake to a better, brighter, more vibrant tomorrow. It will change your life today and you will notice this in other domains of your life as well!
Affiliate Disclosure: A few links in this article are affiliate links. If you make a purchase using these links, we may receive a small commission at no extra cost to you. Your support enables us to continue creating valuable content — thank you!
References
1. Assefa SZ, Diaz-Abad M, Wickwire EM, Scharf SM. The functions of sleep. Aims Neuroscience. 2015; 2(3).
2. Nagai M, Hoshide S, Kario K. Sleep duration as a risk factor for cardiovascular disease-a review of the recent literature. Current cardiology reviews. 2010; 6(1):54–61.
3. Feuth T. Interactions between sleep, inflammation, immunity and infections: a narrative review. Immunity, Inflammation and Disease. 2024;12(10):e70046.
4. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews. 2021; 60:101556.
5. Vorng P. The Role of Sleep in Cognitive Function and Memory.2024
6. Sutton EL. Psychiatric disorders and sleep issues. Medical Clinics. 2014;98(5):1123–1243.
7. Blue light has a dark side. Harvard Health Publishing. Harvard Medical School. July 24, 2024. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side#:~:text=Effects%20of%20blue%20light%20and,can%20cost%20up%20to%20$80. Available on March 23, 2025.
8. Rob Newsom. Blue Light: What It Is and How It Affects Sleep. The Bedroom Environment. January 12, 2024. https://www.sleepfoundation.org/bedroom-environment/blue-light Available on March 23, 2025.
9. Harper K. The Science of SLEEP. ChemMatters. 2014.
10. Kimberly B, James R P. Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiology international. 2009;26(8):1602–1612.
11. Breus MJ, Hooper S, Lynch T, Hausenblas HA. Effectiveness of Magnesium Supplementation on Sleep Quality and Mood for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Pilot Trial. Medical Research Archives. 2024;12(7).
12. Rawji A, Peltier MR, Mourtzanakis K, Awan S, Rana J, Pothen NJ, Afzal S, Peltier M, Pothen N. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4).
13. Biczuk B, Żurek S, Jurga S, Turska E, Guzik P, Piskorski J. Sleep Stage Classification Through HRV, Complexity Measures, and Heart Rate Asymmetry Using Generalized Estimating Equations Models. Entropy. 2024; 26(12):1100.
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The Science of Deep Sleep: 3 Evidence-Backed Tools to Transform Your Nights was originally published in Mindful Mental Health on Medium, where people are continuing the conversation by highlighting and responding to this story.