If you’re having trouble winding down and resting at night, I promise you are not alone. As someone with a busy mind, I understand that sleep doesn’t always come easily.
The biggest thing that’s moved the needle for me is having a consistent “sleepy routine” each evening. Even small steps toward supporting your mind and body can have a powerful impact.
I hope these tips help you and please remember: you’re deserving of rest.
With love,
Jess x
The JSHealth Coffee Rule
My night routine actually starts very early… I limit coffee to 1-2 cups before midday. You’ll be surprised how much this helps regulate your melatonin-cortisol cycle.
Intentional Nutrition
Protein at dinner! People accidentally skip this one, but it’s so important. We need amino acids to help produce and regulate our sleep hormones, plus support blood sugar regulation through the night.
Skip Melatonin Supplements
I prefer minerals and herbs, rather than melatonin. As a nutritionist, I’m not a fan of external hormones, I prefer to support the body in producing its own melatonin. Plus, it often leaves people feeling groggy.
Cortistol-Calming Tonic
Taking Magnesium Glycinate at night is non-neogitable. I like to combine Magnesium with Passionflower and Ashwagandha, all found in our Advanced Sleep+ formula for quality sleep.* Try it in warm water and feel your mind and body relax!
Mindful Alcohol Consumption
Lately, I am enjoying a period of drinking less. Alcohol disrupts sleep quality and reduces REM sleep, which means you sleep more lightly and wake up more often. Since cutting back, I’ve felt so much better mentally and physically — and I’m sleeping more deeply!
Digital Switch-Off
No social media after 8:30/9 PM. I’m strict about this because the benefits are truly incredible for my mental health. It also means I’m reducing my blue light exposure before bed.
Time for Relaxation
Enjoy a warm bath with lavender oil and Epsom salts before bed. Afterwards, 10 minutes of legs up the wall each night calms the nervous system. Trust me!
Sleep Mask & Sleep Environment
Invest in a silk eye pillow. This has been an unexpected game-changer and I love how it blocks out lightly completely. I also make sure my bedroom isn’t too hot! Sleeping in a cool, comfortable environment is key.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
