😴 Sleep Support- Getting a Good Rest
Nutritional & Lifestyle Strategies for Better Rest and Recovery
Sleep affects nearly every aspect of health — from mood and immunity to metabolism and memory. If falling asleep or staying asleep feels like a struggle, certain nutrients and herbs may help your body unwind, reset your sleep cycle, and improve recovery overnight.
Disclaimer: Supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting a new supplement routine, especially if you use sleep medications or have a sleep disorder.
💪 Key Nutrients & Supplements That May Help Support Sleep
Magnesium (Glycinate, Citrate, or Threonate)
Supports muscle relaxation, nervous system calming, and melatonin production.
L-Theanine
An amino acid found in green tea that promotes alpha brain waves — associated with calm focus and gentle drowsiness.
Melatonin
Supports circadian rhythm regulation and helps trigger the body’s natural sleep-wake cycle. Best taken in low doses (0.3–1 mg) 30–60 minutes before bed.
GABA (Gamma-Aminobutyric Acid)
A calming neurotransmitter that reduces neuronal activity and helps ease racing thoughts.
Valerian Root
An herbal sedative used for centuries to promote relaxation and reduce sleep latency (time to fall asleep).
Lemon Balm or Chamomile
Gentle calming herbs often used in teas and blends to reduce tension and support restful sleep.
🥗 Lifestyle & Nutrition Tips for Better Sleep
- Stick to a consistent sleep schedule – Even on weekends
- Limit caffeine after noon – Stimulants can linger for 8+ hours
- Create a wind-down routine – Try reading, gentle stretching, or a warm shower
- Avoid screens 1 hour before bed – Blue light disrupts melatonin production
- Keep your bedroom cool, dark, and quiet – Ideal temperature: ~65–68°F
🔍 Sample Supplement Timing
| Morning | With Dinner | Evening / Bedtime |
|---|---|---|
| Magnesium (if not taken PM) | Omega-3s, calming herbs (optional) | Melatonin, L-Theanine, GABA, Valerian, Herbal Tea |
Melatonin doesn’t “knock you out” — it helps regulate your body’s internal clock. Light exposure, especially blue light at night, can suppress melatonin and shift your sleep-wake cycle. That’s why screen-free evenings are so important!