“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 that make a measurable difference: nutrition, training, supplementation, sleep, and recovery. 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. It’s a framework built on research and real‑world testing. Everyone’s physiology is different, so always consult a professional before making changes to diet, supplements, or routines.

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.

Meet IM8

our top pick for an easy, all in One, daily essentials drink that doesn’t taste like every other ‘greens powder’ out there - our favourite way to start the day
92 bioavailable nutrients in clinically Dosed forms

Try IM8 Here

I like to start the day 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. For me, it’s one scoop of my favourite multi-vitamin (it’s much more than that though) 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, 1 000 mg of MSM to nourish joints and skin, and a precise gut-health stack with pre-, pro-, and postbiotics that actually hold up through digestion. 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-ones? Clinical doses, not fairy dust. The highest level of third-party testing. NSF Certified for Sport purity - trusted by Olympians and elite sport organizations. And no bloating greens taste. It’s clean, effective, and beautifully simple. 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.

If you're curious to try IM8, you can get your introductory offer and exclusive discount by clicking - here and simply enter the code nowyouknow10 at checkout for 10% off your first order! I felt the extra energy and mental focus from the very first day, and now you can too!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always check with a healthcare professional, especially if you have medical conditions, take medication, or are pregnant.

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)

Shop Vitality Pro

Drift off faster, stay asleep longer, and wake feeling fully restored with Vitality Pro’s new natural sleep formula, Lunar.

Formulated with five science-backed actives — Tart Cherry extract (a natural melatonin booster), Apigenin, 5-HTP, Magnesium Glycinate, and L-Theanine — Lunar is a complete 3-in-1 solution designed to optimise every stage of sleep.

Prefer a more tailored approach? Each ingredient is also available individually from Vitality Pro, allowing you to build your own custom sleep stack with the exact combination that works best for you.

(Always consult your healthcare professional before using 5-HTP if you’re taking SSRIs or any serotonin-modulating medication.)

Take Sleep to the Next Level

Once the foundations of light, timing, and evening rhythm are in place, supplements can make a powerful difference. These aren’t “knock-you-out” sleeping pills. Instead, they work with the body’s natural systems to help it do what it’s designed to do at night: switch off, restore, and prepare for the next day. It’s like giving the night-time cleaning crew the very best tools for the job.

From Chamomile to Calm

The soothing effect of chamomile tea comes largely from Apigenin, a natural flavonoid. Apigenin gently interacts with calming brain receptors (GABA pathways), helping to quiet an overactive mind. For those who struggle with racing thoughts at night, it can make the difference between tossing and turning or drifting off with ease.
→ Explore Apigenin’s overactive mind calming effects here

A Sweet Amino Acid for Deeper Sleep

Glycine is a simple amino acid, slightly sweet in taste and naturally found in foods such as bone broth. Research shows that 3 g taken before bed can lower core body temperature, reduce the time it takes to fall asleep, and improve next-day alertness (Yamadera et al., 2007; Bannai et al., 2012). Many also report more vivid dreams and a greater sense of restoration upon waking, as glycine enhances the body’s natural recovery processes overnight.
→ Try Glycine body cooling/deep sleep enhancing effects here

The Essential Sleep Mineral

Magnesium is essential for over 300 processes in the body, yet deficiency is extremely common. Without enough magnesium, muscles remain tense, stress lingers, and sleep may feel shallow or broken. Magnesium Glycinate is one of the most effective and gentle forms, highly absorbable and well-suited for evening use. Studies connect magnesium to improved deep and REM sleep, along with better morning mood and mental clarity (Wang et al., 2024).
→ Relax with Magnesium Glycinate - find it here

Additional valuable options are NAC (N-Acetyl Cysteine) and Myo-Inositiol, NAC, derived from the amino acid cysteine found in foods like garlic and onions. NAC helps boost glutathione, the body’s “master antioxidant,” supporting overnight detox and cellular repair. When combined with glycine as GlyNAC, the effect extends further, promoting mitochondrial health and energy production at the cellular level.

Myo-Inositol, a naturally occurring sugar found in fruits and beans. A 2020 study showed it improved sleep quality, duration, and efficiency (D’Anna et al., 2020). Emerging research even links it to sharper cognitive performance, making it a bridge between restorative nights and more focused mornings. It may also help with stress and daytime cognition as it may help assist with efficient neuronal signalling.

Why Choose Vitality Pro

In a crowded supplement market, Vitality Pro stands out for its clean, filler-free formulations, third-party testing for purity, and evidence-based approach. Each product comes with a clear guide, so nothing feels confusing or left to chance.

Explore Vitality Pro’s premium sleep and longevity range here and use code VP10 for 10% off your order. Once you feel the difference, you won’t want anything else. Always check with a healthcare professional, especially if you have medical conditions, take medication, or are pregnant.

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 my nights and there are various devices you can use, some more accurate than others. Look out for the upcoming edit where we take a deep dive into the top performing devices.

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 - the two stages that 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, I usually 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, I like to do this for 5-10 minutes and experience a deep calm - This is not advice, please always check any new experience like this is safe for you first, everyones different! - no agenda, just awareness. As the Zen proverb reminds us: “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 (Blood Testing is the gold standard for knowing what you should be topping up with specifically) - that align the body with what it’s designed for: repair, energy, and focus.

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

For Vitality Pro’s full range of premium supplements here and save across their entire range click here - Enter the code VP10 at checkout for 10% off your entire order… sweet dreams!

To try IM8, you can get your introductory offer and exclusive discount by clicking - here - Enter code NOWYOUKNOW10

Now You Know

The Best Underrated Supplements That Could Instantly Transform Your Sleep Quality Tonight

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

This is not prescriptive. It’s a framework built on research and real‑world testing. Everyone’s physiology is different, so always consult a professional before making changes to diet, supplements, or routines.

If you're curious to try IM8, you can get your introductory offer and exclusive discount by clicking - here and simply enter the code nowyouknow10 at checkout for 10% off your first order! I felt the extra energy and mental focus from the very first day, and now you can too!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always check with a healthcare professional, especially if you have medical conditions, take medication, or are pregnant.

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

Drift off faster, stay asleep longer, and wake feeling fully restored with Vitality Pro’s new natural sleep formula, Lunar.

Formulated with five science-backed actives — Tart Cherry extract (a natural melatonin booster), Apigenin, 5-HTP, Magnesium Glycinate, and L-Theanine — Lunar is a complete 3-in-1 solution designed to optimise every stage of sleep.

Prefer a more tailored approach? Each ingredient is also available individually from Vitality Pro, allowing you to build your own custom sleep stack with the exact combination that works best for you.

(Always consult your healthcare professional before using 5-HTP if you’re taking SSRIs or any serotonin-modulating medication.)

Take Sleep to the Next Level

From Chamomile to Calm

A Sweet Amino Acid for Deeper Sleep

The Essential Sleep Mineral

Why Choose Vitality Pro

In a crowded supplement market, Vitality Pro stands out for its clean, filler-free formulations, third-party testing for purity, and evidence-based approach. Each product comes with a clear guide, so nothing feels confusing or left to chance.

Explore Vitality Pro’s premium sleep and longevity range here and use code VP10 for 10% off your order. Once you feel the difference, you won’t want anything else. Always check with a healthcare professional, especially if you have medical conditions, take medication, or are pregnant.

That which gets measured gets changed

Consistent Sleep Timing Matters

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

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 (Blood Testing is the gold standard for knowing what you should be topping up with specifically) - that align the body with what it’s designed for: repair, energy, and focus.

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

For Vitality Pro’s full range of premium supplements here and save across their entire range click here - Enter the code VP10 at checkout for 10% off your entire order… sweet dreams!

To try IM8, you can get your introductory offer and exclusive discount by clicking - here - Enter code NOWYOUKNOW10

Now You Know