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.

Build A Strong Foundation with Sleep Hygiene

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:

Stick to a Schedule

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.

Dim the Lights

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.

Mind Your Meals

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.

Move During the Day

Regular physical activity is linked to deeper, more restorative sleep. Just avoid rigorous workouts within a few hours of bedtime.

Set the Scene

A cool, quiet, dark room helps signal to your body it’s time to relax. Even small changes, such as blackout curtains, can help. 

Supplements to Support Your Routine

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

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. 

L-Theanine

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.

Valerian

Valerian (Valeriana officinalis) is a flowering plants native to Europe and parts of Asia that has been used in traditional herbal practices for centuries. While the delicate pink and white flowers bloom above ground, it’s the root of the plant that’s most commonly used in herbal supplements and tinctures.

Often included in nighttime wellness routines, valerian is considered a nervine herb — a category of botanicals that are traditionally known to have a soothing and supporting effect on the mind and nervous system. Many people choose to incorporate valerian into their evening routines to help them transition from the busyness of the day into a more restful nighttime routine.

Lemon Balm 

Lemon balm (Melissa officinalis) is a fragrant herb in the mint family that has been used in traditional herbal practices for centuries. Native to southern Europe and parts of the Mediterranean region, it is now cultivated around the world and is known for its bright, lemony aroma.

This herb has been used in teas, tinctures, and herbal supplements. As a nervine herb, lemon balm may support a healthy mood, calm and relaxation, and provide stress support. With our unflavored, alcohol-free herbal tincture, you can give lemon balm leaf a try to support your calming wind-down routine.

Putting it All Together: Your Bedtime 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 lemon balm, you can set the stage for the kind of nighttime routine that you’ll want to stick with for the long run.