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We’ve all had those nights where sleep just doesn’t come easy — and the mornings that follow can feel even harder. But when restless nights become a pattern, they can do more than make us tired. Sleep plays a vital role in our overall wellness, from memory and hormone regulation to immunity and heart health. Prioritizing quality sleep is an important way we can care for our bodies.
Studies show that regularly missing sleep can affect how we think, react, and even how our bodies handle hunger and blood sugar.
On the flip side, prioritizing 7-9 hours of consistent, quality rest each night can support better focus, balanced hormones, heart health, and stronger immunity. The good news is that small changes to your routine can help create habits that set the stage for restful sleep.
Think of sleep hygiene as the set of habits and environments that signal to your body it’s time to rest. Even simple shifts can make a big difference:
Aim to go to bed and wake up at the same time every day — yes, even on weekends. The consistency strengthens your body’s natural sleep-wake rhythm.
Bright light, especially from screens, can trick your brain into thinking it’s time to be awake. Try swapping scrolling for reading or journaling under soft light.
Heavy dinners or caffeine too close to bedtime can interfere with sleep. MaryRuth recommends trying to stop eating at least 3 hours before bed, but if you’re hungry at night, we recommend choosing a light, balanced snack.
Regular physical activity is linked to deeper, more restorative sleep. Just avoid rigorous workouts within a few hours of bedtime.
A cool, quiet, dark room helps signal to your body it’s time to relax. Even small changes, such as blackout curtains, can help.
Along with lifestyle shifts, certain nutrients and botanicals may support the body’s ability to relax and fall asleep more easily. Here are three natural options that can be a part of a soothing nighttime routine:
Melatonin is a hormone your body naturally produces to regulate the sleep-wake cycle. Levels typically rise in the evening and decline as morning approaches. Supplementing with melatonin can support this process.
Our tasty passionfruit-flavored Melatonin Sleep Gummies deliver 5 mg of melatonin, along with 200 mg of L-theanine, offering a simple way to support your wind-down routine.
For little ones, our Kids Sleep Gummies come in a smooth berry flavor and are formulated with 1 mg of melatonin per gummy, designed to support a calming mood before bedtime.
L-Theanine is an amino acid found naturally in green tea leaves and certain mushrooms. It’s been studied for its ability to support mood, cognitive function, and stress management.
With a lemon-lime flavor, our L-Theanine Liquid Drops provide 200 mg of L-Theanine per serving in an easy-to-take liquid format — making it simple to support mood and cognitive function before bedtime or anytime during the day.
Magnesium is an essential mineral that supports various processes in the body, including muscle and nerve function, bone health, mood, and calcium absorption. The optimal amount of magnesium is also important for normal sleep regulation, and experimental magnesium deficiency has even been associated with disrupted sleep patterns. Our Magnesium Calm Liposomal offers this important mineral in an ultra-absorption format, with a subtly sweet almond vanilla flavor that makes it easy and delicious to add to your routine to help support calm.
While there are many factors that influence magnesium absorption in the body, certain types of supplemental magnesium have been found to be better absorbed than others, and magnesium bisglycinate, the type that is used in our Magnesium Calm Liposomal, may be more bioavailable and protected when encapsulated and delivered to the body via liposomes. Our Liquid Magnesium Blend also includes magnesium bisglycinate plus three other forms of magnesium all in one!
If you prefer a chewable format, we also offer delicious, hibiscus-flavored Magnesium Calm Gummies in two options for both adults and kids, supporting bone health, calm, and more. Whether you prefer a liquid or gummies, magnesium is a versatile nutrient worth adding to your wellness routine.
Getting restful sleep doesn’t have to be complicated — in fact, keeping it simple makes it easier to stick with. By combining proven sleep hygiene habits with supportive nutrients like valerian, melatonin, L-theanine, and magnesium, you can set the stage for the kind of nighttime routine that you’ll want to stick with for the long run.
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