Sleep Support You Can Try Tonight
If you’ve been tossing and turning, waking up at 3 a.m., or feeling wired at night even when you’re exhausted, you’re not doing anything wrong.
For many people, sleep issues aren’t about trying harder. They’re about a nervous system that isn’t getting the signal to slow down.
The good news is that small shifts can start helping as early as tonight.
Here are simple, science-informed steps to support deeper, more restorative sleep naturally.
1. Create a Wind-Down Window
Your brain doesn’t shift into sleep mode instantly. It needs a gentle buffer between day and night.
Try setting aside 20 minutes this evening for something calming such as light stretching, slow music, a warm shower, light reading, or breathing exercises. A magnesium-rich tea can also help.
This signals to your body that the day is done and it’s safe to unwind.
2. Lower Your Evening Light Exposure
Light has a major impact on melatonin release.
If your eyes are taking in bright light at 9 or 10 p.m., your brain may still think it’s daytime.
Tonight, try dimming overhead lights, using lamps instead of bright fixtures, and switching your phone to warm or night mode. These simple changes help your body prepare for sleep more naturally.
3. Relax Your Nervous System Before Bed
If your body is in stress mode, sleep is usually the first thing to suffer.
One of the fastest ways to calm your nervous system is through breathwork.
Try this simple technique while in bed:
The 4–2–6 Breath
Inhale for 4
Hold for 2
Exhale slowly for 6
Do this for one to two minutes.
A longer exhale activates your parasympathetic system, which is responsible for rest and recovery.
This method is especially helpful for people who wake up between 2 and 4 a.m.
4. Add Magnesium in the Evening
Magnesium is one of the most effective and gentle sleep supports.
It can help relax muscles, calm the nervous system, regulate nighttime cortisol, and improve sleep depth. Bisglycinate or glycinate are typically the best forms before bed.
If you aren’t sure which type is best for you, we can help guide you based on stress levels, digestion, and symptoms.
5. Support Your Blood Sugar Before Bed
If you wake up hungry, restless, or jittery at night, your blood sugar may be dipping while you sleep.
A small, balanced snack before bed can help stabilize levels. Good options include almonds, Greek yogurt, half a banana with peanut butter, a slice of whole grain toast, or cottage cheese with cinnamon.
Pairing a protein or fat with a small amount of carbohydrate is often enough to reduce nighttime wakeups.
6. Consider Herbal Support
Certain herbs can gently support relaxation and sleep quality. These include lemon balm, lavender, passionflower, chamomile, valerian, and ashwagandha.
These herbs are not sedatives. They simply help your nervous system settle so sleep can come more naturally.
7. Try This If You Wake Up at Night
If you wake up and can’t fall back to sleep, try getting out of bed instead of lying awake.
Sit somewhere dimly lit and read or practice slow breathing for five to ten minutes. Return to bed once your eyes feel heavy. This helps your brain associate your bed with sleep rather than frustration.
When Sleep Struggles Continue
If sleep has been an ongoing challenge or is getting worse, it may be worth looking deeper at factors such as nighttime cortisol, stress load, gut health, hormones, nutrient deficiencies, or lifestyle patterns. These pieces work together far more than most people realize.
Book a Nutrition Consultation
If you’re feeling stuck with your sleep, personalized support can make a world of difference.
Let’s look at what’s getting in the way and create a plan that supports your whole system.
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Whether you’re looking for magnesium, calming teas, herbal sleep support, or stress-balancing formulas, we can guide you based on your symptoms and goals. Visit us in-store or browse our online shop.
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Better sleep often starts with small changes and the right support. You deserve both.