Supplements held beside a glass of water on a bedside table, representing a science-led evening routine to support sleep quality, recovery, and next-day performance.

By the end of this article, you’ll understand which compounds genuinely support deeper sleep, and how to use them intelligently.

A great morning doesn’t begin at sunrise - it starts the night before.

Now You Know draws on nearly two decades of experience in fitness and wellness, with a focus on the practices and tools that make a measurable difference.

Each recommendation is carefully selected for its research foundation, third-party testing, and commitment to purity and effectiveness - with bioavailability considered where it matters most.

The mission is clarity: cutting through the noise of the wellness industry to highlight only what truly supports lasting vitality.

This is not prescriptive. Everyone’s physiology is different, so always consult a professional before making any changes.

How to use our circadian rhythm (sleep-wake cycle) to our advantage

Our circadian rhythm - the body’s internal clock isn’t reset by alarms or caffeine.

It’s guided by cues like meal timing, light, and temperature.

Aligning evenings and mornings with these natural signals sets the stage for energy, focus, and recovery.

Once you have all these variable dialled in we discover the best and often overlooked supplements that can transform your sleep quality from the first night.

Our favourite way to start the day is with a nutritional decision that can enhance your mental and physical wellbeing, can improve nutrient deficiencies and help with performing at a high level of cognition throughout the day.

IM8 - 92 bioavailable nutrients in clinically dosed forms, taken first thing to support energy, clarity, and full-body resilience.

The formulation includes 100 mg of CoQ10 for mitochondrial function, 1000 mg of MSM to nourish joints and skin, and a precise gut-health stack with pre-, pro-, and postbiotics - no added sugar, no synthetic fillers.

Just everything the body may need, in the right ratios, without the guesswork.

What sets it apart from most all-in-one multivitamin & minerals supplements?

The highest level of third-party testing. NSF Certified for Sport purity - trusted by Olympians and elite sport organizations.

IM8 isn’t meant to treat or cure anything - but for those building a system around vitality and performance, this becomes an unmissable part of the ritual.

It’s rare to find something that replaces 16 different bottles and actually delivers. When you do, you hold onto it.

Some content may include affiliate links, through which we may earn a commission at no extra cost to you.

Woman waking up refreshed in bed, illustrating improved sleep quality, recovery, and the effects of a well-designed sleep supplement stack. — **IM8 - clean, all-day energy**

Single-serve sachets make it effortless to take anywhere
Use code nowyouknow10 for 8% off your first order

Try IM8 With Our Discount

The night before: preparing for rest

Dinner ends about three hours before bedtime. This supports digestion, growth hormone release, and circadian alignment.

Late‑night eating can signal “daytime” to the brain, making deep sleep harder to achieve.

Evening teas and calming super compounds

Chamomile, lavender, and tart cherry teas are favorites. Tart cherry naturally contains melatonin, which helps regulate sleep cycles.

Turmeric tea, sometimes known as Golden Milk - a staple of Ayurvedic traditions - can be soothing and anti‑inflammatory (though high doses may affect testosterone in men)

Introducing Lunar - a science-led, all-in-one sleep formula

Lunar is Vitality Pro’s pharmaceutical-grade sleep supplement, designed to support faster sleep onset, deeper overnight recovery, and more consistent sleep quality.

Rather than relying on a single compound, Lunar brings together several well-researched sleep-supporting ingredients into one clean, filler-free formula.

The intention is not sedation, but support for the body’s natural sleep architecture.

Try Lunar

Use your code VP10 at checkout for 10% off site wide

Why choose vitality pro

In a crowded supplement market, Vitality Pro stands out for its clean formulations, third-party testing, and evidence-based approach.

Each product is paired with clear guidance, so nothing feels confusing or left to chance.

Lunar is formulated with five science-backed actives:

Tart cherry - extract, a natural source of compounds linked to increased endogenous melatonin production

Apigenin - a calming flavonoid found in chamomile

5-HTP - a serotonin precursor involved in sleep regulation

Magnesium glycinate - a highly absorbable form suited to evening use

L-theanine - known for promoting relaxation without sedation

Why combine these ingredients for deeper sleep?

Together, these ingredients are designed to support the full sleep cycle, from winding down to deeper overnight restoration.

If a simple, one-stop approach appeals, Lunar may be a good fit.

Prefer a more tailored protocol? Each ingredient is also available individually from Vitality Pro, allowing you to build a custom sleep stack that suits your needs.

Once foundations such as light exposure, timing, and evening rhythm are in place, supplements can meaningfully enhance what the body is already designed to do at night - restore.

Chamomile to calm

The soothing effects of chamomile tea are largely attributed to Apigenin, a naturally occurring flavonoid.

Apigenin gently interacts with calming GABA pathways in the brain, helping to quiet neural overactivity and reduce racing thoughts.

This is due to a mechanism supported by human and mechanistic research examining Apigenin’s role in sleep regulation.

For many, this gentle action can make the difference between restless evenings and an easier transition into sleep.

Glycine and deeper overnight recovery

Research on apigenin-rich botanicals such as chamomile suggests they may modestly reduce the time it takes to fall asleep and improve perceived sleep quality.

Although direct human data on isolated apigenin remains limited. It may also help with thermoregulation during sleep.

Many people also report more vivid dreams and a stronger sense of restoration on waking.

Magnesium: the essential sleep mineral

Magnesium plays a role in over 300 biochemical processes in the body, yet deficiency is common.

Low Magnesium levels are associated with muscle tension, heightened stress, and fragmented sleep.

Magnesium glycinate is one of the most bioavailable and well-tolerated forms, making it particularly suitable for evening use.

Human research links Magnesium intake to improvements in deep and REM sleep, alongside better morning mood and mental clarity.

Additional options for advanced sleep stacks

For those building a more advanced protocol, NAC and Myo-inositol may offer additional support.

NAC contributes to glutathione production, the body’s primary antioxidant, supporting overnight cellular repair.

When combined with glycine as GlyNAC, research suggests potential benefits for mitochondrial function and cellular energy metabolism.

Myo-inositol has been shown to improve sleep quality, duration, and efficiency, with emerging links to stress regulation and cognitive performance.

**Vitality Pro**

Explore Vitality Pro’s Premium Supplements
Code VP10 for 10% off your order

See Viality Pro's full range →

That which gets measured gets changed

If you want to take your sleep quality to the next level then measuring your sleep cycles can be an invaluable tool to making sustainable changes to your evening routine.

It’s quietly transformed many peoples nights and there are various devices you can use, some more accurate than others.

Consistent sleep timing matters

It’s not just how long you sleep — it’s when you sleep that can make all the difference.

Going to bed and waking up at regular times has been shown to increase the amount of deep and REM sleep you get

These two stages do most of the heavy lifting when it comes to repair, memory, mood, and waking up feeling truly refreshed.

Most people overestimate their sleep by 30 - 60 minutes a night.

Stretching and breathwork for sleep

Slow stretches with long exhales calm the nervous system and signal “rest mode.”

Raising the arms overhead and leaning side to side is enough to release tension and prepare the body for sleep.

Lighting and temperature

Two to three hours before bed, bright lights are replaced with warm red or amber bulbs. Blue light -the kind that signals “daytime” to the brain - is minimized.

The bedroom is kept cool, around 16–20°C (60–68°F). A humidifier can help during colder months to keep the air comfortable.

Morning: the first hour

The phone stays on airplane mode until later. No notifications, no blue light - just quiet clarity to start the day.

Hydration before anything else

Water comes first: 250–500 ml (a glass or two) with a pinch of mineral‑rich salt for electrolytes.

This rehydrates cells, supports muscle function, and primes the body for movement and focus.

Dynamic movement to energize

Mornings begin with active stretches - side bends, arm swings, even a few press‑ups - to wake up circulation and shift into alertness.

Morning light: the overlooked step

Stepping outside within 30–60 minutes of waking triggers the suprachiasmatic nucleus - the brain’s master clock.

This natural light spike boosts cortisol (the healthy kind) and sets the body’s timer for evening melatonin release 12 hours later.

Research from Stanford and the NIH confirms: morning light anchors your circadian rhythm more effectively than any supplement.

Presence and mindset

Before the day begins, a pause. Gratitude, quiet prayer, or simply sitting.

Alternatively, choose the meditation of your choice, if you don’t have one that’s no problem.

It’s easy, you can try simply closing my eyes and focus on nothing else but my slow breaths.

I try not to change my breathing but to simply notice it… yes it can be that simple.

Anytime you experience any other thought that distracts from focus on your breathing, let it go and return.

You can try this for 5-10 minutes and experience a deep calm - As the Zen proverb goes: when walking, walk. when eating, eat.

Breakfast and beyond

By this point, the body is hydrated, aligned with daylight, and energized.

Breakfast is functional, starting with IM8 accompanies by a protein shake as well as any other personally targeted nutrients.

We’ll explore further supplementation in detail in future edits.

Why this works

These are small levers - light, timing, hydration, nutrition and mindfullness - according to your individual requirements.

Consistency matters more than perfection. And it begins the night before.

IM8 Multivitamin and mineral daily drink for energy longevity and vitality and health — Doesn’t taste like every other ‘greens powder’
Use nowyouknow10 for 10% off your first order

Try IM8

If you want a powerful way to enhance your routine from deeper sleep to enhanced recovery and increased cellular energy read our full red light therapy edit.

Now You Know

The Science-Backed Sleep Stack: 5 Proven Compounds for Deeper Rest