The Key to an Effective Sleep Schedule

Sleepy guy waking up early after hearing alarm clock signal on smartphone on monday morning, reaching for ringing mobile phone with closed eyes, copy spaceAlthough it’s one of the top pieces of advice from sleep specialists, sticking to a sleep schedule is a lot easier said than done.

For example, we’re one week into daylight savings time and I, for one, am simply not ready for sleep at my “bedtime.” And honestly, the last thing I want to do is crawl into bed when I’m not tired.


Because I know I won’t fall asleep. And I bet you know you won’t either.

Lying in bed without falling asleep can lead to a few problems. It may promote insomnia, inadequate sleep, and low-quality sleep. Poor sleep is associated with several chronic health conditions and a contributor to high blood pressure and stroke risk.

But it’s possible that magnesium, a nutrient that plays a role in over 300 bodily functions, could be the key to a successful sleep schedule. The secret is whether or not you’re getting enough of it regularly.

Dietary guidelines suggest that people should be getting between 310-420 milligrams (mg) per day. Sticking to the higher end is recommended, especially because there is little risk for going up to as high as 2,500 mg per day.

You can find magnesium in several foods, including:
• Leafy green vegetables
• Avocado
• Raspberries
• Nuts and seeds
• Beans
• Seafood
• Artichokes
• Broccoli

Magnesium supplementation, when taken consistently, can also improve sleep latency (another way of saying how long it takes to fall asleep). Participants who took 500 mg of magnesium each day for eight weeks showed improvement in several measures of insomnia.


You can take a magnesium supplement at any time of the day for it to be effective, however, some caution should be exercised. In supplemental form, magnesium may interfere with antibiotics, medication to combat bone loss, diuretics, or proton-pump inhibitors.

If electing to take supplements, they should also be taken with food.

The key to falling asleep and sticking to your sleep schedule to get better sleep may be as simple as getting enough magnesium each day. This cost-effective treatment could be a shortcut to better health!

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.