Sleep Support Tool Kit
Quality sleep is foundational for metabolism, hormones, mood, and health.
Quality sleep is one of the most powerful forms of free medicine we get every night, yet it’s often the hardest to protect during midlife (and beyond). This Sleep Support Tool Kit includes supplements and simple tools I commonly recommend to help support a more restful, restorative night’s sleep. These options are designed to work with your body, not override it—and I always encourage adding one support at a time so you can clearly see what helps (and what doesn’t).
For ease, here is a link to the entire Sleep Tool Kit listed here.
Disclaimer: These recommendations are for educational purposes only; consult your healthcare provider for personalized guidance.
Melatonin is a naturally occurring hormone that signals to your brain that it’s time to fall asleep—much like darkness used to do before constant light exposure. For many women over 40, a low dose (often 0.5–1 mg about an hour before bedtime) can help start the sleep process without acting like a sedative. It supports falling asleep, not staying asleep, which is why dosing low and timing it well matters.
Melatonin
Basic Lozenge
Extended Release
Melatonin, 5-HTP, L-Theanine, B6
L-theanine is an amino acid that promotes relaxation, mental clarity, and focus without causing drowsiness or overstimulation. It’s often used to help quiet a busy mind at night while still supporting calm, clear thinking during the day.
L-Theanine
Light Therapy Lamp
Light therapy lamps support your natural circadian rhythm by providing bright, morning light that helps regulate sleep-wake timing. Used consistently earlier in the day, they can make it easier to feel alert in the morning and sleepy at night. I absolutely LOVE mine!
Calming Tea Ritual
A nighttime tea ritual can gently support relaxation and signal to your body that it’s time to wind down. These calming herbs may help ease tension and quiet the nervous system, making it easier to transition into sleep.
Epsom Salt Bath or Foot Soak
An Epsom salt bath or foot soak can promote relaxation by delivering magnesium through the skin while also calming the nervous system. The warmth helps release physical tension and can support an easier transition into sleep.
Magnesium L-threonate is a highly absorbable form of magnesium that crosses the blood–brain barrier and supports relaxation and cognitive calm. It’s often used to help quiet a racing mind at night while also supporting memory and brain health.
Magnesium L-Threonate
Blue Blocker Glasses
Blue-blocking glasses help reduce exposure to blue light in the evening, which can interfere with your natural melatonin production. Wearing them at night may support an easier wind-down and more consistent sleep signals to the brain.
