The optimal sleep routine: how to support your night's rest naturally
Good sleep sometimes seems self-evident, but in practice it is a challenge for many people. Yet sleep is one of the most important pillars of your health. During sleep, your body recovers, processes stimuli, and mentally recharges.
The good news: there is a lot you can do yourself to support your sleep. You can do this by working on an optimal sleep routine in which lifestyle, rhythm, and the right nutrients come together. In this blog, we guide you step by step.
This blog at a glance
- A consistent sleep routine helps your body switch between activity and recovery.
- Relaxation and neurotransmitters play a key role in falling asleep and staying asleep.
- Magnesium and other supportive nutrients can contribute to relaxation and mental calm.*
*Health claim pending approval by the EFSA.
Why sleep is so important
Sleep is not a “pause” in your day, but an active recovery process. While you sleep:
- Your muscles and nervous system recover
- Your brain processes emotions and stimuli
- Your hormonal balance is recalibrated
Chronic sleep deprivation can manifest as fatigue, irritability, concentration problems, and reduced stress resilience. A good sleep routine is therefore not a luxury, but a basic condition for a healthy and energetic life.
Essence: Sleep is essential for physical, mental, and emotional recovery.
What is a good sleep routine?
A sleep routine is the set of habits that helps your body recognize that it is time to wind down. Key pillars include:
- Consistent timing: go to bed and wake up at roughly the same time each day
- Reducing stimuli: dim the lights and avoid screens during the last hour
- Relaxation: calm breathing, reading, stretching
- Nutrition & nutrients: support your nervous system from within
Your body thrives on predictability. The more consistent your routine, the easier it becomes to fall asleep.
Essence: A sleep routine with fixed times, low stimulation, relaxation, and the right nutrients helps your nervous system shift from action to relaxation.
The role of neurotransmitters in your body
In the evening, your body needs to switch from “doing mode” (the sympathetic nervous system) to “rest mode” (the parasympathetic nervous system). Neurotransmitters play an important role in this process.
- GABA: helps calm the nervous system
- Serotonin: involved in mood and relaxation and a precursor to melatonin
- Melatonin: the sleep hormone produced from serotonin in darkness, signaling the body to sleep
- Magnesium: not a neurotransmitter, but supports neurotransmitters and normal muscle and nerve function
When these processes are disrupted, for example by stress or irregular schedules, falling asleep can become more difficult. Supporting your sleep routine and choosing nutritious foods can help. Supplements may also play a supportive role.
Essence: Neurotransmitters are crucial for switching from activity to relaxation and are therefore essential for healthy sleep and the process of falling asleep.
Supplements that support your sleep routine
Below is a selection of Ergomax supplements that fit well into an evening routine focused on relaxation and sleep support:
1. Magnesium – 100% Natural – 180 capsules
A natural source of magnesium that contributes to normal muscle and nervous system function.
- 100% natural origin
- Suitable for daily use
- Large package (180 capsules)
2. Ergomax – Natural, liposomal magnesium – 100 capsules
Liposomal magnesium is encapsulated in fat particles (liposomes), which may support absorption. Magnesium contributes to mental balance, supports energy metabolism, and helps reduce fatigue.
- Liposomal technology
- Gentle on the stomach
- High bioavailability
3. MitoQ Triple Magnesium Complex – 90 capsules (with GABA)
A combination of three forms of magnesium, supplemented with GABA. Magnesium helps reduce fatigue, and there are indications that GABA plays an important role as a natural calming agent.*
- Three well-absorbed forms of magnesium
- With added GABA
- Focused on relaxation of body and mind*
4. Serotonin Nutrients – 60 capsules (with 5-HTP & saffron)
A formula containing 5-HTP and saffron extract. Saffron contributes to a positive mood* and has calming properties*, while 5-HTP is an important link in serotonin balance.*
- Contains 5-HTP as a serotonin precursor
- With saffron extract
- Focused on mood and inner calm
Other supplements and herbs for sleep*
In addition to the supplements above, the following substances and herbs are commonly used to support relaxation and sleep*:
- L-Theanine*
- Valerian root*
- Melatonin*
- Chamomile*
- Passionflower*
These are often available as supplements, but herbs like passionflower and chamomile can also be used as teas or extracts. Herbal remedies tend to work more gently, and individual sensitivity and needs vary from person to person.
*Health claims for these ingredients are pending approval by the EFSA.
Essence: In addition to nutrition and lifestyle, various herbs and nutrients are used to support relaxation and sleep, with individual needs and sensitivities differing per person.
In conclusion
A good night’s sleep is the result of attention, rhythm, and creating the right conditions for relaxation. By maintaining consistent bedtimes, reducing stimuli, and supporting your nervous system, you give your body the opportunity to unwind naturally.
Supplements can be a valuable addition when they fit into a broader sleep routine and are tailored to your personal needs. Do not see them as a quick fix, but as support for what your body already does naturally. Start small, stay consistent, and listen to your body’s signals. Step by step, you can build a sleep routine that supports not only falling asleep, but also nighttime recovery.
