The Night Reset

Sleep isn’t just a nightly pause — it’s one of the most essential foundations of our health. As a nutritionist, I’ve seen firsthand how deeply sleep influences everything from energy and mood to hormonal balance, digestion, and metabolism. When we sleep well, it supports emotional wellbeing, hormonal balance, metabolic health, and overall vitality — which is why rest is one of the core pillars of the JSHealth philosophy. It’s one of the most powerful tools we have to support our internal systems.

Yet for so many women, quality sleep feels out of reach — not because we’re doing anything wrong, but because our lives are full, our minds stay switched on, and we often move through our evenings carrying the stress of the day.

What I’ve learned, both personally and through supporting our community, is that sleep isn’t determined at bedtime… it’s shaped in the hours before it. The body needs a gentle descent into rest. It needs signals of safety, space from stimulation, and a rhythm that feels grounded. When our evenings are chaotic or rushed, even a full night of sleep can leave us tired by morning. But when we consciously create a peaceful nighttime ritual, something shifts: the mind unwinds, the nervous system softens, and the body can finally do what it’s designed to do… restore.

Why Your Nighttime Ritual Matters

Cortisol is meant to naturally fall in the evening while melatonin rises, preparing us for sleep, but modern habits often disrupt that delicate cycle. Evening screen time, bright light exposure, emotional stress, and overstimulation can keep cortisol elevated and delay melatonin release¹. Research shows that consistent nighttime routines help regulate the circadian rhythm and reduce the time it takes to fall asleep². A soothing ritual also guides the nervous system into the parasympathetic state — the “rest and digest” mode essential for deep, restorative sleep.

Switch Off From Screens Before Bed

Blue light from phones and laptops suppresses melatonin and disrupts circadian rhythm³. Beyond the light itself, constant scrolling keeps the mind alert and stimulated. I recommend creating a nightly “digital sunset” at least an hour before bed. It’s a simple practice that sends a strong message to your body: the day is done.

Create Rituals That Support The Nervous System

A warm bath with Epsom salts is one of my favourite wind-down rituals. Passive body heating has been shown to support sleep onset by lowering core body temperature, an important biological cue for sleep⁴. Adding lavender essential oil may enhance relaxation, as studies suggest lavender can improve overall sleep quality⁵.

A cup of chamomile tea is another soothing support. Chamomile contains apigenin, which binds to receptors in the brain associated with calming and sleep promotion⁶. But just as meaningful is the act of preparing it — a moment of quiet that encourages the whole system to slow down.

Support Your Emotional Landscape

Our emotional state directly affects sleep. Gratitude practices have been shown to reduce rumination and support a calmer mind before bed⁷. Each evening, I reflect on three things I’m grateful for — a small ritual that brings softness into the end of the day.

Ten minutes of “legs up the wall” can also help ease tension by calming the nervous system and lowering heart rate.

Nourish Sleep From Within

I take magnesium each night to support muscle relaxation. My favourite form before bed is magnesium glycinate, as it has higher bioavailability so it’s well absorbed. Research shows magnesium supplementation may help improve insomnia symptoms⁸. I also love incorporating calming herbs such as lavender and passionflower into my nighttime ritual, as these botanicals have traditionally been used to quiet the mind and support relaxation.

Your Own Nightly Reset

A nighttime ritual should feel personal, peaceful, and consistent. When you nurture your evenings, you nurture your entire life. Your best days truly begin the night before.

Sweet dreams.