6 Ways to Support Sleep & Stress Management

Research shows that stress can affect the immune system, digestion, and cognitive performance, while poor sleep quality is linked to low energy, reduced focus, mood disturbances, and even increased risk of metabolic and cardiovascular issues.^{1 2}

Together, restorative sleep and effective stress management form the foundation for resilience: they help regulate hormones, support memory consolidation, and maintain emotional balance.^{3 4 5}

Simply put, when you sleep well and manage stress effectively, you show up better in every part of your daily life.

How to support your sleep & stress management 

1. Create a Sleep-Friendly Environment

Your environment plays a significant role in determining whether you fall asleep easily and stay asleep throughout the night. Here are a few easy ways to create a sleep-friendly environment.

• Follow a consistent sleep schedule: Going to bed and waking up at the same times helps regulate your circadian rhythm, making it easier to drift off and wake up refreshed.
• Dim lights and reduce blue light: Darkness signals your body to produce melatonin, the sleep hormone. Limiting screens before bed can improve sleep quality.
• Cool, quiet, and dark bedrooms: Studies show a cool bedroom (around 65°F/18°C) supports deeper sleep cycles.⁶

2. Mind-Body Practices to Help with Reduce Stress

Calming the nervous system before bed is key for both stress relief and sleep quality. And it doesn’t have to be hard! Try these mind-body practices before bed or when you’re feeling stressed sometimes:

• Deep breathing and mindfulness meditation: These practices activate the parasympathetic “rest-and-digest” system, lowering cortisol and quieting a racing mind.
• Gentle evening movement: Yoga, stretching, or a short walk can relieve muscle tension and prepare your body for sleep.
• Journaling or gratitude practice: Writing down thoughts or worries can help clear mental clutter that keeps you awake.

Even a few minutes of mindful breathing or stretching before bed can have a calming effect on the nervous system, supporting relaxation.

3. Nutrition and Magnesium for Sleep Support

What you eat can have a profound effect on how well you sleep and how you manage occasional stress. Magnesium plays a particularly important role in relaxation and helps to support a calm, relaxed mood.

• Eat foods with magnesium: Leafy greens, nuts, seeds, and legumes are sources. Magnesium helps regulate melatonin and GABA, both of which calm the nervous system and support quality sleep.⁷ 
• Avoid caffeine and alcohol late in the day: Both can disrupt sleep cycles and contribute to stress hormone imbalances.
• Hydrate consistently: Dehydration can elevate stress hormones and cause occasional restlessness.⁸

Magnesium supplement to support stress management*

Solgar® Magnesium Glycinate

✓ Highly bioavailable form of magnesium
✓ Supports a relaxed mood relaxation*
✓ Helps support mental wellbeing*
✓ Helps relieve occasional stress reduce occasional tiredness & fatigue from everyday life*
✓ Suitable for vegans
 

4. Herbs to Support a Relaxed Mood for Relaxation

Herbal remedies are among the oldest aids for sleep and occasional stress support. For centuries, plants like chamomile, valerian, lavender, and lemon balm have been used in traditional wellness practices to ease tension and encourage rest.

While effects can vary from person to person, these plant-based options remain a popular way to manage occasional stress and encourage restorative rest.

Melatonin-free, plant-based supplement for sleep & stress support*

Solgar® Sleep & Stress Support

✓ Melatonin-free
✓ Plant-based blend of sleep-supporting herbs, plus L-Theanine for stress support*
Helps you…
✓ Fall asleep quickly*
✓ Improve sleep quality so you can wake up feeling ready to take on the day*
✓ Feel calm and relaxed*
✓ Stay rested throughout the night*
 

5. Melatonin for Sleep Support

Melatonin is one of the most commonly used supplements for sleep support—and with good reason.

Melatonin is a hormone produced by the pineal gland in response to darkness, signaling to your body that it’s time to rest. By helping regulate your circadian rhythm (your internal body clock), melatonin plays a key role in easing the transition to sleep.⁹

It’s worth noting, however, that the body produces melatonin in response to darkness. That means good sleep hygiene—like dimming lights in the evening and limiting screen time—works hand-in-hand with melatonin to support healthy sleep patterns.

Melatonin supplement to support sleep*

Solgar® Triple Action Sleep

This unique sleep-supporting supplement offers three layers of ingredients with three unique benefits:

Benefit 1: Calming L-theanine, an amino acid that interacts with the neurotransmitter GABA to support a calm and relaxed mood.*

Benefit 2: Quick-release AND time-release melatonin: Melatonin is released when you need it to help you fall asleep, and then gradually over 8 hours to help you stay asleep.*

Benefit 3: A nighttime herbal blend that includes lavender, lemon balm, and valerian root.
 

6. Daily Habits to Help Manage Occasional Stress

Quick fixes can bring temporary relief, but lasting stress management comes from daily practices that strengthen both body and mind. 

Regular routines—whether it’s moving your body, eating balanced meals, or setting aside moments for mindfulness—train your nervous system to manage more quickly from stress and help you feel more grounded in the face of everyday challenges.

• Morning sunlight exposure: Supports your circadian rhythm and mood by boosting serotonin.
• Regular exercise: Physical activity promotes deeper sleep at night.
• Balanced nutrition: Consistent, nutrient-dense meals help a healthy blood sugar, which can help manage stress-related energy crashes.
• Self-care rituals: Whether it’s a warm bath, herbal tea, or evening reading, creating calming rituals signals your body to unwind.

¹https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-45
²https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
³https://pmc.ncbi.nlm.nih.gov/articles/PMC5449130/
⁴https://pubmed.ncbi.nlm.nih.gov/23589831/
⁵https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/
⁶https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
⁷https://pmc.ncbi.nlm.nih.gov/articles/PMC8996025/
⁸https://pmc.ncbi.nlm.nih.gov/articles/PMC3086063/
⁹https://pmc.ncbi.nlm.nih.gov/articles/PMC4334454/