The optimal sleep routine: how to support your night's rest naturally

Good sleep may seem 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 recharges mentally.

The good news: there is a lot you can do yourself to support your night’s rest. You can do this by working toward your optimal sleep routine, in which lifestyle, rhythm, and the right nutrients come together. In this blog, we guide you step by step.

This blog in a nutshell

• 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 may 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 hormone 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 requirement 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 collection of habits that help your body recognize that it is time to wind down. Important pillars include:

• Consistent timing: go to bed and wake up at roughly the same time every 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 consistent timing, minimal stimuli, relaxation, and the right nutrients helps your nervous system switch from action to rest.

The role of neurotransmitters in your body

In the evening, your body wants to shift from “do mode” (the sympathetic nervous system) to “rest mode” (the parasympathetic nervous system). Neurotransmitters play an important role in this transition.

The most important neurotransmitters and their functions are:

• GABA: helps calm your nervous system.
• Serotonin: involved in mood and relaxation; it is a precursor of melatonin.
• Melatonin: the sleep hormone produced from serotonin when it gets dark, signaling your body that it is time to sleep.
• Magnesium: not a neurotransmitter, but it supports neurotransmitters and normal muscle and nerve function.

When these processes are disrupted—due to stress or irregular days, for example—falling asleep can become more difficult. To support your body, you can work on your sleep routine and consciously choose healthy nutrition. Supplements may also play a supportive role.

Essence: Neurotransmitters are crucial in the shift from activity to relaxation and are therefore essential for a good night’s sleep and the process of falling asleep.

Supplements that support your sleep routine

Below is a selection of Ergomax supplements that fit well within an evening routine focused on supporting relaxation and sleep:

1. Magnesium – 100% Natural – 180 capsules

A natural magnesium source 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-based 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 acts 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 the body’s serotonin balance.*

• Contains 5-HTP as a serotonin precursor
• With saffron extract
• Focused on mood and inner calm

Other supplements and herbs for your night’s rest*

In addition to the supplements above, the following substances and herbs are often used to support relaxation and sleep*:

• L-Theanine*
• Valerian root*
• Melatonin*
• Chamomile*
• Passionflower*

These are often available as supplements, but for herbs such as passionflower and chamomile you can also choose tea or herbal extracts. Herbs tend to work more gently, and sensitivity and needs vary from person to person. Choosing this type of dietary support can be a conscious decision.

*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 relax naturally.

Supplements can be a valuable addition when they fit within a broader sleep routine and are tailored to your needs. Do not see them as a quick fix, but as support for what your body naturally does. Start small, be consistent, and listen to your body’s signals. This way, you can gradually build a sleep routine that not only helps you fall asleep, but also supports recovery throughout the night.