Expert sleep support made simple
A good night’s rest can make all the difference to how we think, feel, and function. Yet for many Australians, quality sleep can be one of the hardest things to achieve. As a pharmacist, I’m often asked, “What helps you sleep better naturally?” and the truth is, it starts with understanding your sleep hygiene, your bedtime routine, and the role that gentle, natural nutrients can play in supporting healthy rest.
In this guide, we’ll explore how to get better sleep without medication, how to create calming routines before bed, and where Vitaceuticals Sleep Support fits in to help you drift off with ease.
Let’s start at the beginning, because when it comes to sleep, the foundation you build is everything.
1.Build a Healthy Bedtime Routine
A consistent bedtime routine helps signal to your body that it’s time to unwind. It doesn’t need to be complicated or take hours; it just needs to be something you can stick to, every night.
Try these steps:
- Dim the lights 30–60 minutes before bed to help your body produce melatonin
- Disconnect from screens to help your brain wind down and reduce blue light exposure
- Read, journal, or enjoy gentle stretches as part of your nightly ritual
- Go to bed and wake up at the same time each day, even on weekends
If you’re wondering how to create a bedtime routine that works, keep it personal. The best routines are the ones that feel comforting to you. It might be a calming skincare ritual, sipping herbal tea, or simply taking a moment to reflect on your day. The more familiar and enjoyable the ritual, the more your body will respond with a sense of safety and calm.
It can also be helpful to reduce stimulation throughout the day. Our nervous systems are often overloaded by constant multitasking, screens, and noise. Start winding down earlier in the evening by gradually reducing stimulation. Lower lights, softer voices, and slower pacing all help your body prepare for sleep.
2. Focus on Relaxation Before Bed
If your mind tends to race at night, learning how to relax before bed can really help.
Here are a few pharmacist-approved tips to ease into sleep:
- Take a few minutes for slow breathing or guided meditation
- Sip a non-caffeinated herbal tea (like chamomile or lemon balm)
- Use calming essential oils like lavender or sandalwood
- Try writing down your next day’s to-do list earlier in the evening, so it’s not swirling in your head when you lie down
Even a short relaxation ritual can shift your nervous system from alert to restful. Remember, relaxation is not a luxury, it’s a prerequisite for healthy sleep.
You might also consider incorporating relaxing audio, gentle music, nature sounds, or sleep stories, to create a soothing soundscape that guides you into sleep.
And if you struggle with sleep anxiety, the worry that you won’t be able to sleep, try reminding yourself that rest and sleep are not the same thing. You don’t have to force sleep. Simply allowing yourself to rest quietly can ease the pressure, which in turn makes it easier to drift off naturally.
3. Practice Good Sleep Hygiene
Sleep hygiene refers to the environment and habits that support restful sleep. It’s often overlooked, but essential.
Good sleep hygiene includes:
- Limiting caffeine and heavy meals at least 4 hours before bed
- Avoiding screens and bright lights in the evening
- Ensuring your mattress and pillow are supportive, and your bedding is breathable
- Keeping your bedroom cool, quiet, and dark
- Moving your body regularly during the day
It can help to think of your bedroom as a sanctuary, a space that’s purpose-built for rest and recovery. Remove clutter, minimise noise, and consider blackout curtains or an eye mask to block ambient light.
Temperature is a big factor that people often forget. Most people sleep best in a slightly cooler room, around 18-20°C. If you’re too hot or cold, your sleep quality can be disrupted. Choose pyjamas and bedding made from natural, breathable fibres like cotton or bamboo to help regulate temperature.
Some people also find that introducing a white noise machine or fan can help mask ambient noise, making it easier to fall and stay asleep.
4. The Science Behind Magnesium and Sleep
Magnesium is one of the most important minerals for relaxation. It plays a crucial role in muscle function, stress regulation, and the nervous system, all of which are central to sleep.
When magnesium levels are low, people may experience muscle tension, restless legs, or difficulty unwinding at night. One clinical review published in the journal Nutrients (2017) highlighted magnesium’s role in modulating neurotransmitters that influence sleep, including GABA, a calming neurotransmitter that promotes deep rest.
Here’s how magnesium supports sleep:
- It helps regulate melatonin, the hormone that controls your sleep-wake cycle
- It calms the nervous system, helping the body shift into a parasympathetic (rest-and-digest) state
- It reduces cortisol, the stress hormone, when taken consistently over time
Not all magnesium supplements are created equal. Magnesium glycinate is a gentle, well-absorbed form often recommended for sleep. It’s less likely to cause digestive upset and is easily tolerated by most people. A 2021 review in Frontiers in Nutrition noted that magnesium glycinate has higher bioavailability compared to other forms, making it an effective option for those seeking stress and sleep support.
Other forms, like magnesium oxide, are cheaper but not as bioavailable. For anyone starting with magnesium, I recommend beginning with a low dose and increasing slowly to assess how your body responds. Always consult with a pharmacist or healthcare provider if you’re unsure.
5. Herbal Sleep Support: Backed by Tradition and Research
Many people turn to herbs as part of a holistic sleep routine. Some of the most well-known and researched herbal remedies include:
- Valerian Root: Often referred to as “nature’s Valium”, it helps reduce the time it takes to fall asleep. A systematic review in The American Journal of Medicine (2006) found evidence for valerian improving sleep latency and quality.
- Hops: Known for its calming properties, especially when paired with valerian. Studies suggest it interacts with GABA pathways to promote sedation.
- Ziziphus: A traditional Chinese herb used to reduce anxiety and support deeper sleep. Research supports its role in promoting sedative and anxiolytic effects.
These herbs work synergistically with magnesium to ease tension, calm the mind, and promote deeper, uninterrupted sleep.
When looking for a natural sleep supplement, choose a formula that combines both magnesium and calming herbs, for a dual-action approach to rest and recovery.
It’s also worth noting that lifestyle factors play a huge role in how well these natural remedies work. If you’re drinking caffeine late in the day or scrolling through your phone at midnight, even the best herbs can’t work miracles. Think of supplements as support tools, not solutions in isolation.
6. Pharmacist Sally’s Recommendation: MagZorb Sleep
When customers ask me what to try first, I often recommend starting with a gentle, well-formulated product like MagZorb Sleep by Vitaceuticals.
This supplement combines Magnesium Glycinate with valerian, hops and ziziphus, a blend designed to support:
- Restful, uninterrupted sleep
- Nervous system recovery
- Stress resilience
- Physical relaxation without drowsiness the next day
What I particularly like about MagZorb Sleep is its quality. It’s proudly made in Australia using premium, science-backed ingredients and is free from unnecessary additives. It’s a gentle, non-habit-forming option for people who are looking to get their sleep back on track naturally.
If you’re someone who’s sensitive to strong medications, this formula offers a more balanced, supportive approach that can be taken regularly or just as needed during times of stress or poor sleep.
You can find it at participating pharmacies and health stores nationwide.
7. The Takeaway: Rest, Recover, and Restore
Improving your sleep doesn’t mean overhauling your life. Small, consistent changes can create a ripple effect across your energy, focus, and wellbeing.
Start with a bedtime routine. Build in moments of relaxation. Create a restful sleep environment. And if needed, consider pharmacist-approved nutritional support.
The goal isn’t perfection, it’s restoration. Even a few nights of better rest can improve your mood, boost your immune system, and help your body repair from daily stress.
So be kind to yourself. Be patient. Your body wants to rest. And with the right support, it absolutely can.
You deserve to sleep well, and wake up feeling like yourself again.
Always read the label and follow the directions for use.
Supplements should not replace a balanced diet.
Individual results may vary. Please consult a healthcare professional for personalised advice.
Sources
1. The American Journal of Medicine (2006) https://www.sciencedirect.com/science/article/abs/pii/S0002934306002750
2. Sleep (2022) https://academic.oup.com/sleep/article/45/4/zsab276/6432454
3. European Society of Medicine (2024) https://esmed.org/MRA/mra/article/view/5410
4. ScienceDirect (2024) https://www.sciencedirect.com/science/article/pii/S2590142724000193
