Sleep & Evening Wind-Down
Products
Dosage instructions
- Dosage amount:
1.00 Capsule
evening
Take with food
Ongoing
Additional notes
"Take in the evening as part of a consistent wind-down routine. Magnesium supports normal neuromuscular function and relaxation. Reduce or discontinue if gastrointestinal intolerance occurs. Consult a healthcare professional before use with kidney disease or medications that may interact with magnesium."
Dosage instructions
- Dosage amount:
1.00 Capsule
evening
For 2 months
Additional notes
"Take as part of an evening wind-down routine. L-theanine may support relaxation without being intended as a sedative. Assess whether it meaningfully improves relaxation or sleep quality rather than continuing automatically if no benefit is noticed."
Lifestyle recommendations
Other
Consistent Sleep Schedule
Keep bedtime and wake time reasonably consistent, including weekends when possible. Regular timing helps reinforce the body's natural sleep-wake rhythm.
Create a Wind-Down Window
Allow approximately 30–60 minutes before bed for quieter activities. Dim lighting, reading, stretching, breathing exercises, or another calming routine can help create a transition between the day and sleep.
Light & Screens
Get natural light exposure earlier in the day when possible. In the evening, reduce bright light and stimulating screen use if you notice it interferes with falling asleep.
Caffeine & Alcohol
Pay attention to how caffeine and alcohol affect your sleep. Caffeine can remain active for hours, while alcohol may initially cause sleepiness but can disrupt sleep quality later in the night.
Sleep Environment
Keep the bedroom comfortable, dark, quiet, and appropriately cool. Reserve the bed primarily for sleep when possible.
Mind-Body Relaxation
If your mind or body feels “switched on” at bedtime, try a brief relaxation practice such as progressive muscle relaxation, slow breathing, gentle stretching, or mindfulness.
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