How to Create a Sleep-Inducing Nighttime Routine
"A good laugh and a long sleep are the best cures in the doctor’s book." — Irish Proverb
…and let’s be honest—most of us aren’t getting enough of either. If you’re like me, you’ve had nights where your mind is racing, your body feels wired, and you’re staring at the ceiling thinking, “I’m exhausted, so why can’t I fall asleep?” You’re not alone. Around 30% of adults struggle with insomnia symptoms, and over 1 in 10 people say they regularly experience trouble getting good sleep.
This blog will walk you through how to create a sleep-inducing nighttime routine that actually helps your brain and body settle down. Whether you're lying in bed can’t sleep even when tired, or your sleep struggles at night leave you groggy the next day, there’s hope—and it doesn’t have to come from a bottle.
We'll look at:
How to build a simple, repeatable bedtime routine for better sleep
Ways to use magnesium for sleep safely and effectively
And how to develop habits that support deeper, longer rest—especially for nighttime routines for adults
You'll walk away knowing how to fall asleep faster and finally having a sleep-inducing nighttime routine that makes you look forward to going to bed.
And the best part? These are sleep tricks that actually work—without medication, gimmicks, or rigid schedules.
Sleep is deeply connected to gut function, inflammation, mood, and even microbiome health. Addressing root causes can transform your nightly rest.
Take our FREE assessment to measure the health of your Gut Microbiome
Building a Bedtime Routine That Actually Works
I used to think a bedtime routine was just something for babies. Now I swear by mine. A few simple things—done in the same order every night—have helped me create a peaceful rhythm that signals my brain: It’s time to rest.
Creating your own nightly routine to improve sleep starts with understanding sleep hygiene tips that reset your body’s natural sleep-wake cycle. It's not about perfection—it's about consistency.
Start with the basics:
Set a regular bedtime and wake-up time—even on weekends.
Keep your bedroom dark, cool, and quiet.
Limit caffeine after 2 p.m.
Avoid blue light (phone, TV, tablet) at least 60 minutes before bed.
These aren’t just suggestions—they’re sleep-friendly habits backed by sleep science.
Then, add habits that signal “wind-down” mode:
Take a warm bath or shower (bonus if you use lavender oil).
Do 5 minutes of gentle stretching or yoga.
Brew a cup of herbal tea or hot water with magnesium and journal for a few minutes.
Turn on soft music or white noise.
These are bedtime habits for deep sleep that calm your nervous system and reduce mental noise.
Not sure what your routine should include? Try stacking 2–3 of these bedtime rituals that work:
9:00 p.m. — Turn off screens
9:15 p.m. — Light stretching and journaling
9:30 p.m. — Herbal tea and reading a book
9:45 p.m. — Lights out
Now that’s a wind down routine your body can recognize.
Personalize it!
There’s no one-size-fits-all solution. Your best habits to help you fall asleep might be different from mine. You might need music, prayer, a weighted blanket, or even five minutes of silence. That’s okay.
Some people prefer a quiet bath and breathing exercises, while others want a short walk around the block and a cozy book. Find what works and make it repeatable.
If you’re not sure where to start, here are some tried-and-true sleep routine tips for adults:
Keep lights dim after dinner
Stop work emails or stressful conversations 2 hours before bed
Prepare your room like a sanctuary (fan, cool sheets, no clutter)
Remember: creating a healthy bedtime routine is about building habits that gently cue your brain to transition from alert to relaxed. It’s not complicated—but it is powerful.
Creating a healthy nighttime routine is often the first step in calming
your nervous system and improving mood regulation.
Assess your mood type to recover from depression and other negative moods
with our FREE Amino Acids Questionnaire
The Role of Magnesium in Better Sleep
Before I learned about magnesium, I had no idea how much it affects sleep. Once I started using the right kind at the right time, my sleep changed dramatically. I fell asleep faster and—maybe even more important—stayed asleep.
Why magnesium?
Magnesium is an essential mineral your body needs for hundreds of functions—but when it comes to sleep, it shines. It helps regulate neurotransmitters like GABA, which quiet brain activity and make you feel calm. In other words, magnesium for sleep is legit.
One of its biggest benefits? It helps break the stress cycle that keeps your brain buzzing at night. That’s exactly how magnesium helps you sleep: it chills your nervous system so your body can do what it’s built to do—rest.
Research has shown that magnesium supplementation can improve sleep time, quality, and reduce insomnia, especially in older adults. It’s also been shown to help with restless legs and early morning wakeups.
What kind of magnesium should you take?
Not all magnesium is created equal. Some forms are better for digestion, while others target sleep and anxiety. If sleep is the goal, look for magnesium glycinate for sleep. It’s highly absorbable and gentle on the stomach—two wins in one.
Other good options:
Magnesium citrate (great for digestion but can be too stimulating at bedtime)
Magnesium threonate (targets brain function and is ideal for cognitive calm)
But for most people, magnesium glycinate is the sweet spot.
When and how should you take it?
Timing matters. The best time to take magnesium for sleep is 1–2 hours before bedtime. That gives your body time to absorb it and shift into rest mode.
You can use a magnesium supplement for better sleep in capsule, powder, or even topical form. (Topical sprays are great if your digestion is sensitive.)
Try:
Magnesium at night with tea or warm water
A calm sleep magnesium powder blend
A bath with Epsom salt (magnesium sulfate) as part of your wind-down routine
Make it part of your nightly ritual, just like brushing your teeth.
Is it safe to take daily?
In most cases, yes. But always check with your practitioner if you're on medications or have kidney issues. Still wondering, should I take magnesium before bed? If your sleep is restless or your mind won’t quiet down, give it a try for a few nights in a row and see how your body responds.
It’s one of the most gentle, effective natural ways to sleep using magnesium—no dependency, no next-day fog. And many people find it works even better when paired with magnesium and melatonin, though it’s best to start with one at a time so you can track how it’s helping.
Magnesium is one of the most overlooked and effective tools for reducing inflammation,
calming the nervous system, and improving sleep quality.
We have put together a standard protocol to reduce inflammation. Click the link below to access.
Holistic Support for Your Nervous System
Your body isn’t a machine—it’s a whole ecosystem. And sleep isn’t just about what you do at night. If your nervous system is stuck in fight-or-flight mode, you could have the perfect bedtime routine and still struggle to sleep.
That’s where natural sleep support and holistic sleep solutions come in.
Start during the day, not just at night
Sleep quality starts hours before bedtime. If your stress builds all day and then you try to switch it off at 10 p.m., your body might not be ready. Instead, try:
Taking small breaks throughout your day
Moving your body regularly
Eating blood sugar-balancing meals
Using tools like breathwork and grounding
These daytime practices help your nervous system shift gears more easily at night.
Create a calm bridge into sleep
Your brain needs cues to let go of the day. These might include:
A 10-minute meditation
Journaling out your thoughts
Using calming supplements like GABA or L-theanine
Adding sleep supplements magnesium for extra support
Many people notice their nervous system and sleep improve when they combine a supplement with soothing sensory input: dim lights, cozy textures, soft music.
Help your body lower cortisol
If you wake up at 2 a.m. with a racing heart, high cortisol might be the culprit. Here are a few ways to lower cortisol before bed naturally:
No screens 90 minutes before bed
No sugar or alcohol in the evening
Do a “brain dump” on paper to clear racing thoughts
Take nighttime wellness tips seriously—your environment matters!
Even one small change can make a big difference.
Support your mental health too
A racing mind is one of the top reasons people can’t sleep. If that’s you, try a night routine for anxiety relief like:
5 minutes of paced breathing (inhale 4, exhale 6)
Naming three things you’re grateful for
A warm magnesium soak followed by prayer or journaling
When your body and brain both feel safe, sleep comes more easily.
Functional lab testing can uncover cortisol imbalances, nutrient deficiencies,
and gut stress that keep your nervous system in overdrive.
Curious how Functional Labs can improve Gut Health? Download this case study.
Summing it up: Personalizing Your Path to Restful Sleep
No one else has your body, your brain, or your lifestyle. So while there are general tips that help most people, the goal is to experiment, track what works, and build your sleep recipe.
If you’ve been stuck and want to improve sleep naturally, these tools give you a starting point.
Still feeling stuck? Try this:
Help me sleep without pills → Try a new wind-down ritual or magnesium
What to do when you can’t fall asleep → Get out of bed, stretch, and reset
Why can’t I sleep through the night → Look into blood sugar, magnesium levels, or nervous system regulation
Body won’t relax at bedtime → Try a guided body scan meditation or warm bath
Ultimately, your evening routine for restful sleep can be your anchor—especially on stressful days. It doesn’t have to be perfect. It just has to work for you.
Start small. Stay consistent. And keep the focus on rest, not performance.
That’s the key to a sleep-inducing nighttime routine—and to finally learning how to fall asleep without stress.
Sweet dreams, friends.
For many people, long-term sleep improvement requires a whole-person approach—including nervous system regulation, amino acids, and gut health.
Interested in working with a Gut Specialist?
Book with one of our team members to see how we can come alongside you.
