A Functional Approach to Better Sleep - 2026 Guide
In today’s high-stress, fast-paced world, where we are always connected, constantly stimulated, and rarely fully “off”, it’s no surprise that sleep has become a struggle for so many people.
Even when exhaustion is present, the body and mind often have difficulty entering deep, restorative sleep. From late-night screen exposure to chronic stress and nutrient depletion, modern life places real strains on the systems that regulate sleep.
Sleep is one of the body’s most essential repair processes, influencing nearly every system involved in long-term health. Without consistent, restorative sleep, even the best nutrition and exercise routines struggle to deliver results.
Why Sleep Breaks Down
Sleep is regulated by a balance between:
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The calming parasympathetic nervous system
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The stress response (cortisol and adrenaline)
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Key nutrients and neurotransmitters that signal the body it’s safe to rest
When this balance is disrupted by stress, blood sugar swings, hormone shifts, or nutrient depletion, sleep quality suffers.
Common Sleep Patterns
1) Trouble Falling Asleep
If you feel tired but “wired” at bedtime, this is often a sign of:
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Nervous system overactivation
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Low calming neurotransmitters (like GABA)
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Inadequate magnesium
Lifestyle: Power down screens and dim lights at least 60–90 minutes before bed to signal the nervous system it’s time to unwind
Food: Sip chamomile tea and a small protein + healthy fat snack 1-2 hours before bed to calm the nervous system and stabilize blood sugar overnight.
Supplement: Magnesium Glycinate (200-300mg at night) to relax muscles and calm the nervous system
2) Waking in the Middle of the Night
Waking early, especially with a sense of alertness or anxiety, often points to:
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Elevated nighttime cortisol
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Poor stress-hormone regulation
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Blood sugar instability
This pattern is very common during periods of chronic stress or hormonal transition.
Lifestyle: Reduce evening stress exposure by avoiding late-night work, news, or emotionally stimulating conversations.
Food: Avoid sugar and alcohol in the evening, which can trigger nighttime cortisol and blood sugar swings.
Supplement: Cortisol Calm combines standardized herbal extracts to help balance cortisol levels.
3) Combination Insomnia w/ Mental "Chatter"
When the body is tired but the mind won’t slow down, this usually reflects:
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Excess glutamate, cortisol
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Difficulty transitioning into a relaxed brain state
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Ongoing cognitive or emotional stress
Lifestyle: Journal or write down worries or to-do lists earlier in the evening so the brain doesn’t try to process them at overnight.
Food: Limit caffeine to the morning hours and avoid heavy or stimulating meals late in the day.
Supplement: Magnesium Glycinate + L-Theanine 200mg at night to promote relaxation and a calm mind or a combination formula with melatonin: Best-Rest Formula
A Simple Functional Sleep Protocol
We recommend starting with foundational support, then layering in additional tools only if needed.
Step 1 (Foundation): Magnesium Glycinate
Magnesium is one of the most commonly depleted minerals and plays a direct role in muscle relaxation, nervous system calm, and sleep quality. (Read our blog about Magnesium)
Suggested support:
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Magnesium glycinate: 200–300 mg at night
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Typically 2 capsules, taken 30–60 minutes before bed
This is often enough on its own for people who struggle with physical tension or difficulty settling down.
Step 2 (Enhanced, especially if the mind is busy): L-Theanine
If magnesium helps your body relax but your mind stays active, L-theanine can be a helpful addition.
Suggested support:
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L-theanine: 200 mg in the evening
L-theanine supports alpha brain waves, helping quiet racing thoughts without causing grogginess.
Step 3: Cortisol Management for Night Waking
If you fall asleep easily but wake early most nights, supporting cortisol rhythm becomes key.
Suggested support:
Step 4: Comprehensive Formulas for Advanced Support
If you find that you require more comprehensive formulas that combine multiple rest-promoting compounds our top recommendations are:
With Melatonin (1mg):
Without Melatonin:
Formulas such as Best Rest or Pure Sleep are often used in these cases, as they are designed to support sleep architecture and nighttime hormone balance rather than act as sedatives.
A Few Important Notes
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Start low and build gradually, more is not always better
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Give each change at least 7-14 nights before adding another layer
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Consistency helps efficacy
Sleep is a fundamental biological process the goal is to create the conditions that allow sleep to happen naturally.
The Bottom Line
A functional approach to better sleep focuses on calming the nervous system, supporting stress hormones, and replenishing key nutrients, so the body can rest.
If sleep issues persist, deeper factors such as blood sugar balance, hormone shifts, or severe stress patterns may need to be addressed. Personalized guidance can make all the difference. Contact our team of skilled practitioners for a FREE wellness consultation!