FRESH Start Optimal Sleep Support Protocol
Products
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Take with water
Ongoing
For Sleep support
Additional notes
"💚 Coach Kisha's Tip: Melatonin works best when combined with healthy sleep habits. Try taking it 30–60 minutes before bedtime while keeping your bedroom cool, dark, and free from electronic distractions."
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Take with food
Ongoing
For Energy support
Additional notes
"💚 Coach Kisha's Tip: Magnesium supports many important functions throughout the body. I encourage clients to pair it with a relaxing bedtime routine, such as reading, prayer, stretching, or deep breathing, to help prepare for a restful night's sleep."
Dosage instructions
- Dosage amount:
1 Dropper
twice per day
Take with water
Ongoing
For Stress support
Additional notes
"💚 Coach Kisha's Tip: Chamomile has been used for generations as part of a calming bedtime routine. Slow down in the evening and give yourself permission to unwind before going to bed."
Dosage instructions
- Dosage amount:
1 Softgel
once per day
Take with water
Ongoing
For Stress support
Additional notes
"💚 Coach Kisha's Tip: Sometimes it's not that your body can't sleep, it's that your mind won't slow down. Creating an evening routine that helps you relax can be just as important as the supplements you choose. Be sure to take with a full glass of water as well as food."
Dosage instructions
- Dosage amount:
2 Capsules
once per day
Take with water
Ongoing
For Sleep support
Additional notes
"💚 Coach Kisha's Tip: Think of your sleep routine as a nightly investment in your health. Consistent bedtime habits often provide the greatest long-term benefits for restful sleep. Be sure to take with a small amount of warm water 1 hour before bed."
Lifestyle recommendations
Movement
At Ample Health & Wellness, we believe supplements work best when combined with healthy sleep habits. Quality sleep is essential for supporting your energy, mood, metabolism, and overall wellness.
To support healthy sleep:
- Maintain a consistent bedtime and wake time—even on weekends.
- Create a relaxing bedtime routine by dimming the lights, reading, praying, or practicing deep breathing.
- Limit screen time for at least 30–60 minutes before bed.
- Keep your bedroom cool, dark, and quiet whenever possible.
- Avoid large meals, alcohol, and excessive caffeine close to bedtime.
- Stay physically active during the day but avoid intense exercise right before bed.
- Practice stress management through prayer, journaling, gratitude, or mindfulness.
- Speak with your healthcare provider if sleep problems persist or worsen.
💚 A Final Word from Coach Kisha
Sleep isn't a luxury—it's one of the best investments you can make in your health. While supplements may help support healthy sleep, lasting results come from building a consistent bedtime routine and creating habits that allow your body to rest and recover. Every good night's sleep is a step toward better health.
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