Support Your Evening Routine for Better Sleep & Health – A healthy day truly begins the night before. When you support your evening routine, you help regulate your body’s natural circadian rhythm, making it easier to fall asleep, stay asleep, and wake feeling refreshed. A simple, consistent nighttime ritual can set the tone for better energy, mood, and long‑term wellness.
Build a Restorative Evening Rhythm
Pair a gentle 10–20-minute walk after dinner with five minutes of mindful breathing or meditation. These small practices help your nervous system downshift, reduce tension, and prepare your body for restorative sleep. Aim for a consistent bedtime each night—your circadian rhythm thrives on predictability.
Magnesium Glycinate
Magnesium plays a role in hundreds of biochemical reactions, including muscle and nerve function. This form of magnesium supports muscle relaxation and sleep quality, making it an excellent addition to your evening routine. Because many adults don’t get enough magnesium through diet alone, supplementation may help support relaxation, muscle recovery, and deeper sleep.
Use caution if you: Have moderate to severe kidney disease or take certain antibiotics or thyroid medications. Magnesium should be taken at least 2–4 hours apart from these medications.
Glycine
Glycine is an amino acid that supports sleep quality and overnight recovery. It also helps the body produce glutathione—your primary antioxidant—supporting cellular health and protection from oxidative stress. Research suggests that taking approximately 3 grams before bedtime may improve sleep quality and help you wake feeling more refreshed.
Supplements Support Your Habits
Think of magnesium and glycine as tools that complement your healthy habits—not replacements for them. Your evening walk, mindful breathing, and consistent bedtime will have the greatest impact on your long‑term health. Supplements simply help reinforce the routine you’re building.
Click to Create your Evening Routine with our Protocol on Fullscript, PPMA’s dispensary of high-quality supplements and health products.
Meg’s Corner
Our registered dietitian nutritionist, Meg Tancredi, is available for in-person and Zoom consultations. You and Meg will work as a team to improve your health, based on your lifestyle and needs. Meg blends science, psychology, and humor to guide sustainable change—offering practical, compassionate support rooted in progress, not perfection.
Click to learn more about Meg.