01
Ashwagandha
During the day
Take your first Ashwagandha capsule earlier in the day as the first part of your twice-daily routine.
Fall Asleep + Stay Asleep
Your Fall Asleep + Stay Asleep Routine
A practical routine to help you use your Fall Asleep + Stay Asleep Combo consistently - supporting both the transition into sleep and a more settled night once you are there.
Your routine
Use your Fall Asleep + Stay Asleep Combo as one simple routine rather than trying to time every product to the minute. These timings are practical starting points - keep the serving the same and make small timing adjustments where appropriate.
02
5-HTP
Around 20-30 minutes before dinner
Take two capsules around 20-30 minutes before dinner with an 8oz glass of water. Use this as your starting point and pay attention to whether this timing works well for you.
03
Sleep Formula (Melatonin - 10mg)
Around 2-3 hours before target bedtime
Use this as your starting point. Keep the serving the same and notice how the timing affects both how easily sleep comes and how settled the night feels. If you find it works better closer to bedtime, take it closer instead.
04
Ashwagandha
Around 1 hour before bed
Take your second Ashwagandha capsule as you move into the final part of your evening wind-down.
05
Saffron Extract
Around 20-30 minutes before bed
Take one capsule in the evening, using around 20-30 minutes before bed as your starting point.
06
Magnesium Glycinate
Around 20-30 minutes before bed
Take your evening Magnesium Glycinate serving at the same time as your Saffron Extract, around 20-30 minutes before bed, rather than creating another separate timing point.
Find what works for you. Use these timings as your starting point. Keep the serving the same, stay consistent long enough to notice patterns, and make small timing adjustments where appropriate.
Your Fall Asleep + Stay Asleep Combo
Explore each product. Use the links below to learn more about how to use it, how it works and the research behind it.
Sleep Formula (Melatonin - 10mg)
Used earlier in the evening as the main Fall Asleep element of the Combo, with timing adjusted to the point that works best for you.
Magnesium Glycinate
Used near bedtime as part of the shared final step of your evening routine.
Ashwagandha
Used twice daily, with the second capsule forming part of your evening wind-down.
5-HTP
Used before dinner as part of the evening sequence, with the timing treated as a practical starting point.
Saffron Extract
Used near bedtime alongside Magnesium Glycinate, keeping the final part of the routine simple rather than overly precise.
Whole sleep practice
Make your whole routine work together
Struggling to fall asleep, waking throughout the night, or finding it difficult to get back to sleep? Supplements are only one part of your sleep routine. Stress, mental overactivity, irregular routines, stimulants, hormonal changes, screens, discomfort, your sleep environment, alcohol, late eating and underlying sleep or health conditions can all affect both getting to sleep and staying asleep.
Explore what may be affecting both falling asleep and staying asleep
Could stress or anxiety be affecting both falling asleep and staying asleep?
Is an overactive mind making it hard to fall asleep or get back to sleep?
Could an irregular sleep routine be making your sleep less predictable?
Could caffeine, nicotine or another stimulant be affecting your sleep?
Could hormonal changes or night sweats be disrupting your sleep?
Are screens and evening stimulation making it harder to switch off?
Could physical tension, pain or discomfort be interrupting your sleep?
Is your bedroom temperature, light or noise working against your sleep?
Could alcohol, late eating or reflux be disturbing your night?
Could an underlying sleep or health condition be contributing?
If sleep doesn’t come - or you wake during the night
Don’t try to force sleep. Keep the environment quiet and low-stimulation, avoid checking the clock or reaching for your phone, and if you are clearly awake for around 20-30 minutes, get up, keep the light low, do something calm and return to bed when you feel sleepy again.
Look for direction, not perfection
Falling asleep more easily, waking less often, spending less time awake and finding it easier to return to sleep are all useful signs of progress. Judge the pattern over time rather than one night.