The KKC Sleep Protocol: 5 Natural Ways to Sleep Better, Backed by Science

Are you struggling to fall asleep, waking up at 3 am, or feeling wired but tired? You’re not alone. At Kia Kaha Chemist, we know how deeply sleep affects every part of your wellbeing—from immune health to mood, energy, and even inflammation. That’s why we developed the KKC Sleep Protocol: a powerful, evidence-based approach to better sleep that fits into your everyday life.

Whether your insomnia is stress-related or you just can’t wind down at night, this protocol is packed with easy, natural tools to help you get the deep, restorative rest you need.

1. Sleep Hygiene: Foundation First

Good sleep starts with your environment and habits. Before jumping into supplements, it’s essential to support your body’s natural rhythms.

Top Sleep Hygiene Tips:

  • Power down screens an hour before bed.

  • Go to bed and wake up at the same time every day (yes, even on weekends).

  • Create a calming bedtime routine—think herbal tea, warm bath, light reading, or meditation.

  • Make your bedroom a sleep sanctuary: quiet, dark, cool, with quality bedding.

  • Avoid caffeine, nicotine, alcohol, and late-night snacks.

💡 Pro Tip: Try progressive muscle relaxation or deep breathing techniques (like the 4-7-8 method) to reduce physical tension and calm your mind.

2. Smart Supplementation for Better Sleep

When your sleep hygiene is solid, but sleep still feels elusive, natural supplements can offer a gentle but effective boost. Here’s what we recommend:

Inositol

✔️ What it does: Improves serotonin signalling, reduces anxiety, and supports mood balance.
✔️ Dose: 2–3g daily, often taken twice a day.
✔️ Best for: Those who wake frequently or feel “tired but wired.”
✔️ Found in: Beans, fruits, grains, and nuts—though supplements offer therapeutic doses.

🧠 Think of inositol as your mood’s best friend—calmer days often lead to better nights.

Glycine

✔️ What it does: Lowers core body temperature, supports deep sleep stages, and improves sleep quality.
✔️ Dose: 3–5g about 60 minutes before bed.
✔️ Best for: People who struggle with sleep onset or feel unrefreshed in the morning.
✔️ Food sources: Meat, fish, dairy—though not in sleep-supporting amounts.

💤 Users report waking feeling more refreshed and focused the next day.

Magnesium

✔️ What it does: Supports melatonin production, relaxes muscles, and calms the nervous system.
✔️ Dose: 200–400mg of magnesium glycinate or citrate in the evening.
✔️ Best for: Restless sleep, anxiety, or muscle cramps.
✔️ Food sources: Leafy greens, seeds, nuts, and legumes.

🧘‍♀️ Magnesium is like nature’s chill pill. It helps your brain and body downshift before bed.

L-Theanine

✔️ What it does: Enhances calming brainwaves and increases GABA, dopamine, and serotonin.
✔️ Dose: 100–400mg, 30–60 minutes before bed.
✔️ Best for: Racing thoughts, anxiety, or broken sleep.
✔️ Found in: Green tea (but you’d need a LOT to get enough).

🌙 Bonus: Non-habit forming, gentle, and suitable for most people.

Terpenes

✔️ What they do: Aromatic compounds that reduce anxiety, promote sedation, and improve sleep quality.
✔️ Best terpenes for sleep:

  • Linalool (lavender): calming

  • Myrcene (mango, hops): sedating

  • Beta-caryophyllene (pepper, clove): anti-inflammatory

  • Limonene (citrus): reduces anxiety

  • Terpinolene (nutmeg): antioxidant + sedative
    ✔️ How to use: Aromatherapy, herbal teas, or terpene-rich supplements.

🌿 Try Bioactive Relax Drops from The Brothers Green – they’re packed with four of these sleep-supporting terpenes.

3. Herbal Helpers: Teas & Tisanes

Sometimes the simplest solutions are the most effective. Herbal teas like chamomile, passionflower, and valerian root have been used for centuries to support sleep and calm the nervous system.

☕ Create a sleep ritual with a cup of herbal tea 30–60 minutes before bed. Add journaling or quiet reflection to ease your mind.

4. Lifestyle Enhancers

Even natural remedies need the right environment to work. Here are a few bonus strategies:

  • Exercise: Aim for 30 minutes of movement, 3x a week. Bonus points for afternoon walks in nature.

  • Hydration: Drink plenty of water, but taper off before bed.

  • CBT-I: For persistent insomnia, consider Cognitive Behavioural Therapy for Insomnia (CBT-I), which targets unhelpful thought patterns and habits around sleep.

5. Track Your Progress

Sleep is a journey. What works for one person may take time or tweaking for another. Start a sleep journal to log:

  • Bedtime and wake-up times

  • Supplements taken

  • Stress levels

  • Sleep quality (e.g. # of wake-ups, how rested you feel)

This will help you find your personal formula for rest and recovery.

Final Word: Start With One Change

Better sleep doesn’t happen overnight (pun intended). Choose one habit or supplement from this guide and commit to trying it consistently for a week. The KKC Sleep Protocol is about building small, sustainable shifts that lead to deep, natural sleep.

🌿 Ready to sleep better, naturally?

At Kia Kaha Chemist, we’re here to help you find simple, natural ways to reduce inflammation and live well. Book in for a Kōrero — we're proud to support your health journey, the hauora Māori way.

Brendon McIntosh