3 Natural Ways to Boost Deep Sleep

Deep sleep is when your body heals — physically, mentally, and emotionally. It's essential for recovery, hormone regulation, and waking up refreshed. But with stress, screens, and busy schedules, many of us aren’t getting enough of it.

If you’ve ever felt like you slept all night but still woke up tired, you might be missing quality deep sleep. The good news? You don’t need pills to fix it.

Here are 3 natural, science-backed ways to improve your deep sleep starting tonight.

1. Ground Yourself While Sleeping

Grounding, or earthing, is the practice of connecting your body to the Earth’s natural electric field. Studies show it can reduce cortisol, balance circadian rhythms, and improve the depth and quality of sleep.

How to do it: Use a TensRecovery Grounding Mat or sheet while you sleep. These products safely connect to a grounded outlet and allow your body to discharge static and inflammation while you rest.

2. Support Your Magnesium Levels

Magnesium plays a critical role in calming the nervous system and activating GABA receptors in the brain — which help slow down brain activity and encourage deeper sleep.

How to do it:

• Take a magnesium glycinate supplement 30–60 minutes before bed

• Soak in a warm bath with magnesium flakes or Epsom salts

• Eat magnesium-rich foods like spinach, pumpkin seeds, and dark chocolate

3. Use a Nighttime Wind-Down Ritual

Going straight from screen time or work into bed doesn’t give your brain time to shift into sleep mode. A calming bedtime routine trains your body to associate specific actions with rest.

How to do it:

• Set a “tech-off” alarm one hour before bed

• Dim the lights, stretch, journal, or read a physical book

• Try 5 minutes of deep breathing or a short meditation

Final Thoughts

Deep sleep is one of the most powerful health tools you already have access to, and supporting it naturally is easier than you think. By grounding your body, replenishing your magnesium, and creating a calming nightly routine, you can fall asleep faster and stay asleep longer.