Start with the basics: a better pre-sleep routine

Before adding products, optimize what you can control. Aim to:

• Keep a consistent bedtime: go to bed and wake up around the same time each day.
• Dim lights an hour before bed: reduce blue light exposure from screens or use a warm night light.
• Create a short wind-down ritual: read, stretch gently, or practice 5 minutes of deep breathing.

Supplements that actually help — when to use them

Not all supplements are equal. Ingredients like melatonin, magnesium (glycinate), and mild herbal blends (chamomile, lemon balm) can support sleep if used correctly. Tips:

• Melatonin: best for sleep timing issues (jet lag or shifted schedules). Start with a low dose (0.5–1 mg) about 30–60 minutes before bed.
• Magnesium: supports relaxation and sleep quality — often taken at night as part of a nightly routine.
• Herbal blends: chamomile and lemon balm are gentle and can be part of a ritual tea or gummy formulation.

Tip: choose non-habit forming formulations and always follow label dosing. If you’re on medication, check with a healthcare provider first.

Devices & rituals: how the right tools help

Devices — from weighted blankets to white-noise machines and cooling eye masks — support the environment your brain needs to fall asleep. Use them to complement supplements, not replace good sleep hygiene.

• Cooling eye masks: reduce puffiness and signal “rest” to your nervous system.
• White noise or soundscapes: mask disruptive sounds and stabilize sleep onset.
• Smart lights: dusk-simulating warm lights can cue melatonin release naturally.

Combine smartly: an example nightly plan

Here’s a simple routine that pairs product choices with behavior:

1. 90 minutes before bed: stop bright screens, dim lights, and start a low-stimulation activity.
2. 30–60 minutes before bed: take a low-dose melatonin gummy (if appropriate) or magnesium supplement.
3. At bedtime: use a cooling silk sleep mask and low-volume white noise; keep the room cool (65–68°F / 18–20°C).

Small, consistent changes beat large, inconsistent ones. Try this plan for 2–3 weeks to see if sleep quality improves.

When to seek professional help

If you have persistent insomnia, heavy snoring, or daytime fatigue despite improving sleep habits and trying non-prescription supports, consult a sleep specialist. Conditions like sleep apnea or major mood disorders need professional assessment.

Ready to try?

If you want a simple place to start, our Sleep Bundles combine gentle supplements with sleep-support accessories so you can build a consistent routine without guessing which product to pair.