Written by Christina Hanley BHSc (Nutritional Medicine) | ANTA Member #20854 | Nutritionist, Digital Experience & Content Manager at Mr Vitamins.

Reviewed by Jennie Piao BHSc (Naturopathy) | BClinMedSci | NHAA member #159522 | Cert IV Optical Dispensing | Store Manager at Mr Vitamins with over 10 years of clinical experience.

Published: 28/08/26 · Next review: September 2027· [How we review health content] · [Meet our practitioner team]

Sleep is essential for recovery, mood and energy. Yet between busy schedules, screens and late-night stress, deep sleep can feel out of reach.

Most people believe they can force a good night’s rest, but that couldn’t be further from the truth. What you can do to help is build the conditions that invite a good night’s rest, and the research is increasingly clear that the routine around your sleep matters as much as the sleep itself.

What you’ll learn:

Why Sleep Quality Matters

Sleep is when your body repairs, your mind consolidates and your energy systems reset. Consistent and quality sleep supports:

Poor sleep affects everything from your energy levels, mood and concentration.
The single most important finding to know: A 2024 study following more than 60,000 adults with objective sleep tracking found that sleep regularity was a stronger predictor of mortality risk than sleep duration.1

"Cognitive fog and difficulty concentrating are two of the most common presentations I see, and they trace straight back to poor sleep patterns more often than people expect. Pairing a B-complex with a calming magnesium formula supports both the neurotransmitter pathways and the nervous system regulation that disrupted sleep interrupts, addressing the root cause rather than just the symptom"Adrian Reynardi
BHSc (Naturopathy) | Grad. Dip. (Management) | Naturopath | ATMS Member #54454 | Store Manager at Mr Vitamins with 6 years of clinical experience.

What Happens in Your Brain Overnight

While you sleep, your brain runs what's essentially a rinse cycle. Fluid moves through channels between your brain cells, flushing out the waste products that build up during the day. Researchers call it the glymphatic system, and it works far more effectively when you're asleep than when you're awake.

The landmark research found that during sleep, the space between brain cells increased by around 60%, and clearance of metabolic waste products ran up to twice as fast as during waking hours.2

Building a Bedtime Routine That Works

1. Be consistent: A consistent sleep and wake time anchors your body clock regardless of how the previous night went.
   
   
2. Get morning light: Morning light exposure is one of the strongest signals for your circadian rhythm, which governs when you feel sleepy at night.3 Ten to twenty minutes outdoors early in the day sets up the evening. Regular exercise earlier in the day helps for the same reason.
   
   
3. Keep caffeine to the earlier part of the day: Caffeine's half-life is long. In a controlled trial, 400 mg of caffeine taken six hours before bed still significantly disrupted sleep, and participants often didn't notice the disruption themselves.4 An afternoon coffee at 3pm is still pharmacologically active at 11pm.
   
   
4. Reduce screens in the hour before bed: Evening use of light-emitting screens has been shown to delay circadian timing, suppress melatonin and increase the time it takes to fall asleep.5
   
   
5. Go easy on alcohol: alcohol: Alcohol is a common self-prescribed sleep aid, and it does help people fall asleep faster. However, it fragments sleep in the second half of the night and reduces REM sleep, which is why a night of drinking often produces a full night's sleep that leaves you feeling unrested.6
   
   
6. Create a wind-down you'll actually repeat: Dim lights, a warm bath or shower, a herbal tea, reading or journalling. The specific ritual isn’t as important as doing the same one nightly.

A note on exercise timing: A meta-analysis of 23 studies found evening exercise generally didn't impair sleep in healthy people, with the exception of vigorous exercise ending within one hour of bedtime.7

An Example Evening Routine

Where Supplements Fit

Supplements sit on top of the routine above, not in place of it. If the fundamentals aren't in place, no product will compensate.

Micronutition Sleep Support (AUST L 417493)
Magnesium with California poppy and passionflower, herbs traditionally used to reduce sleeplessness and support healthy sleeping patterns.

Herbs Of Gold Magnesium Night Plus (AUST L 323768)
High-strength magnesium with passionflower and California poppy, in a citrus berry drink.

Herbs Of Gold Sleep Ease (AUST L 200382)
A herbal formula for the relief of sleeplessness and restlessness.

Switch Nutrition SLEEP+ (AUST L 474230)
Magnesium with botanicals, formulated as a night-time drink.

BioCeuticals Ultra Muscleze Night + L-Theanine (AUST L 484527)
Magnesium amino acid chelate with L-theanine and inositol; magnesium supports healthy sleeping patterns and muscle relaxation when dietary intake is inadequate.

Metagenics Adaptan (AUST L 374815)
A herbal formula with Rehmannia, lavender, wild oats and American ginseng, traditionally used to relieve nervous tension and fatigue due to stress.

Bio-Practica RejuvaCALM Forte (AUST L 283014)
Lemon balm, lavender, passionflower, Ziziphus and magnolia, herbs traditionally used to relieve nervous tension, restlessness and mild anxiety.

Some of the products above are practitioner-only medicines and are supplied following a consultation with a qualified health practitioner. Always read the label and follow the directions for use. Vitamin and mineral supplements should not replace a balanced diet. If symptoms persist, talk to your health professional.

Frequently Asked Questions

Better Sleep Starts With A Better Routine

Better sleep starts with habits that work with your body's natural rhythms rather than against them.

Get the timing consistent, get light early, keep caffeine to the morning, ease off the screens and alcohol in the evening and build a wind-down routine you'll repeat.
"When it comes to your night-time routine, consistency will do more for you than any single supplement. Pick two or three evening anchors that genuinely suit you, a herbal tea, a sleep blend with magnesium, screens off at a set time, and repeat them nightly for a month before you judge whether they're working. Your body responds to the pattern." Jennie Piao BHSc (Naturopathy) | BClinMedSci | Cert IV Optical Dispensing | Store Manager at Mr Vitamins with over 10 years of clinical experience.

Visit your local Mr Vitamins store or book a free 10-minute consultation with one of our qualified practitioners to talk through what might suit you.

This article is general information only and is not intended as medical advice, diagnosis or treatment. It does not take into account your individual health circumstances. Always read the label and follow the directions for use. Vitamin and mineral supplements should not replace a balanced diet. Consult your GP, pharmacist or a qualified health practitioner before starting any new supplement, particularly if you are pregnant, breastfeeding, taking prescription medication or managing a health condition. If symptoms persist, talk to your healthcare professional.

References