If you’ve been struggling to get a good night’s sleep, you’re not alone. Many people find it hard to fall asleep or stay asleep, and it’s often the result of our busy, tech-filled lives. Here are three simple strategies and supplements to support a restful night, allowing you to wake up refreshed and ready for the day.

Benefits of Sleep

Sleep is a critical and often under-appreciated aspect of well-being affecting academics, behavior, and emotional health. Proper sleep is associated with better health, attention, learning, memory, and quality of life, making it a critical performance enhancer. Conversely, a lack of sleep is associated with deficits in these capacities as well adverse physical health. Both the hours and quality of sleep are important in maintaining vitality.

1. Magnesium Glycinate (2 Capsules)

Magnesium is known as the “relaxation mineral” for a reason. Magnesium glycinate, specifically, is a highly absorbable form that supports muscle relaxation, calms the nervous system, and prepares the body for rest. Taking two capsules about an hour before bed helps relieve tension and anxiety, making it easier to unwind and get into a state conducive to sleep.

2. Melatonin Drops (.75 mg)

Melatonin is a natural hormone that regulates your sleep-wake cycle. If you’re exposed to artificial light in the evening (especially blue light from screens), your body may struggle to produce enough melatonin to signal bedtime. Taking a low dose of melatonin drops—just .75 mg—can cue your brain that it’s time to wind down. It’s a gentle, non-habit-forming way to get your body back on track.

3. D3 Serum (10,000 IU)

Vitamin D3 is often associated with bone health, but it also plays a crucial role in regulating mood and supporting quality sleep. Deficiency in D3 is linked to sleep disturbances and fatigue. While D3 is ideally taken earlier in the day, making sure your levels are adequate will promote a healthy sleep cycle and improve your ability to relax at night.

Additional Tips for Better Sleep

-Ditch the Blue Light Before Bed

One of the easiest changes you can make to improve sleep quality is eliminating blue light exposure an hour or two before bed. Blue light, emitted from phones, TVs, and computers, interferes with melatonin production and disrupts our natural sleep-wake cycle. Consider putting your phone on "night mode" or, better yet, keep it out of the bedroom entirely.

No TV or Laptop in the Bedroom

Many people wind down by watching TV, but electronics emit light and stimulation that make it harder for your mind to relax. Instead, try reading a book, listening to calming music, or practicing gentle stretching exercises.

-Leave Stress at the Door

Stress management is essential for better sleep. Developing a calming bedtime routine helps signal to your body that it’s time to unwind. Consider journaling, practicing mindfulness meditation, or engaging in deep breathing exercises to let go of the day’s tension.

-Reap the Benefits of Restful Sleep

By making these small changes and including Magnesium Glycinate, Melatonin Drops, and D3 Serum in your nighttime routine, you can support your body’s natural ability to rest deeply. Waking up refreshed isn’t just a dream—it’s a habit you can build, one night at a time!

Read with a Red Light: Your Secret Sleep Hack!