Sleep & Relaxation
By Holistic Health & Naturopathic Wellness Practitioner Indca Mitchell
Product recommendations
Magnesium Glycinate Plus
Integrative Therapeutics
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2.00 tablets, twice per day.
with meals, or as directed by your healthcare practitioner
L-Theanine 200mg
Protocol for Life Balance
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1.00 capsule, once per day.
Glycine
Thorne
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2.00 capsules, once per day.
Lifestyle recommendations
Nutrition
Choose balanced meals throughout the day and maintain adequate hydration. Limit caffeine later in the day and avoid excessive alcohol. Avoid large or heavy meals close to bedtime; when possible, finish the final meal approximately 2–3 hours before sleep.
Movement
Engage in regular daytime physical activity such as walking, stretching, strength training, or other moderate exercise. Regular movement can support healthy sleep quality and stress management. Avoid vigorous exercise immediately before bedtime if it makes it difficult to wind down.
These will make the protocol feel complete because you’re addressing both nutritional supplementation and sleep hygiene/lifestyle habits.
Sleep
Maintain a consistent bedtime and wake time, aiming for 7–9 hours of sleep nightly. Create a relaxing 30–60 minute bedtime routine and keep the bedroom cool, dark, quiet, and comfortable. Reduce screen exposure and bright light before bedtime.
Stress Management
Create a calming evening routine using deep breathing, meditation, prayer, journaling, gentle stretching, or mindfulness. Allow time to mentally unwind before bed and avoid stimulating work or stressful activities close to bedtime.
Resources
Cart summary
Holistic Health & Naturopathic Wellness Practitioner Indca Mitchell
I am a Holistic Health Practitioner committed to helping individuals achieve better health by addressing the whole person, not just symptoms. My background includes advanced training in holistic health, natural medicine and herbalism, holistic pain management, and metabolic wellness. I take an integrative approach that combines evidence-informed wellness practices with personalized care plans designed to support the body’s natural healing processes. I work with individuals seeking support for chronic pain, arthritis, allergies and asthma, metabolic health, women’s health, and overall wellness. I believe that lasting health comes from education, prevention, lifestyle changes, proper nutrition, and natural therapeutic approaches tailored to each person’s unique needs. My goal is to create a compassionate, supportive environment where patients feel heard, empowered, and equipped with practical strategies to improve their health, enhance their quality of life, and build long-term wellness. I am passionate about partnering with patients on their journey toward healthier, more balanced living.
Focus areas
Immune Health
Metabolic Health
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Women's Health
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