Your Optimal Sleep Routine: How to Prepare for Better Sleep (Featuring Magtein^®)

Sleep is the foundation of overall health, yet many people find it difficult to get enough truly restorative rest. Whether you’re balancing a busy schedule, caring for little ones, or staying up late scrolling through your phone, improving your sleep routine can enhance your mood, focus, and overall well-being.

Magnesium L-threonate (Magtein) may also play a supportive role in promoting deeper, more restorative sleep when combined with healthy lifestyle habits.*

Read on for science-backed strategies to improve sleep quality, along with practical tips for incorporating Magtein into your nightly routine.

Understanding Sleep and Its Importance

Sleep is far more than downtime – it’s an essential period when your body and brain repair and restore. During deep sleep:

• The brain clears metabolic waste and strengthens neuronal connections.
• Stress hormones such as cortisol are regulated, helping maintain balanced mood and emotional resilience.*
• Cellular repair, muscle recovery, and memory consolidation occur naturally.

Insufficient sleep can disrupt cognitive performance, emotional stability, and physical health. Therefore, building a consistent, supportive sleep routine is one of the most effective ways to protect long-term wellness.*

Building a Sleep Routine

Consistency is key. A regular schedule helps your body anticipate rest, making it easier to fall asleep and wake up refreshed.

To create an effective routine:

1. Wind down with mindfulness. Techniques like journaling or deep breathing can help quiet the mind and promote calm before bed.
2. Go to bed and wake up at consistent times. Keeping a regular schedule strengthens your internal clock and improves overall sleep quality.
3. Include calming pre-sleep rituals. Activities such as reading, stretching, or meditation help signal the body that it’s time to rest.
4. Avoid heavy meals, caffeine, and alcohol before bed. Try to stop eating large meals or consuming caffeine and alcohol at least three hours before bedtime, as these can interfere with deep sleep.*

Optimizing Your Sleep Environment

Your bedroom environment directly affects how easily you fall – and stay – asleep. Small adjustments can make a major difference.

1. Keep it cool, dark, and quiet. A slightly cooler room, blackout curtains, and white-noise machines can help your body enter deeper stages of sleep.*
2. Limit blue-light exposure. Screens emit blue light that suppresses melatonin, your natural sleep hormone. Therefore, reducing screen time an hour before bed or using blue-light filters supports a healthier circadian rhythm.*
3. Choose comfortable bedding. Soft, breathable materials and a supportive mattress can reduce nighttime discomfort and promote better rest.
4. Declutter your space. A clean, organized bedroom can help your mind relax and create a calming atmosphere for sleep.

Lifestyle Strategies for Better Sleep

Move During the Day

Regular physical activity supports deeper, more efficient sleep. However, try to complete vigorous exercise at least a few hours before bedtime to prevent temporary alertness.*

Manage Stress Mindfully

Chronic stress can elevate evening cortisol levels, making relaxation difficult. Practices such as mindfulness, breathing exercises, or journaling help calm the nervous system and prepare the mind for rest.*

Nourish with Magnesium-Rich Foods

Magnesium supports relaxation and a calm nervous system.* Include leafy greens, nuts, seeds, and whole grains in your diet.

Moreover, magnesium L-threonate is a highly bioavailable form of magnesium that has been studied for its potential to support deep sleep and mental calm by helping magnesium cross the blood-brain barrier.*

How Magtein May Support Sleep and Cognitive Health

Research suggests magnesium L-threonate helps maintain brain magnesium levels, supporting relaxation, mood balance, and cognitive performance.*

Specifically, it may:

• Encourage a calm and relaxed state before bed*
• Support restorative sleep quality and deep sleep stages*
• Promote next-day mental clarity and cognitive function*

Furthermore, human studies have explored its role in supporting mood, stress regulation, and sleep quality, making it a valuable addition to a holistic sleep routine.*

Putting It All Together: Your Optimal Sleep Routine

• Optimize your environment: Keep your room cool, dark, and quiet.
• Maintain consistency: Go to bed and wake up at the same time(s) daily.
• Wind down mindfully: Engage in relaxing activities such as meditation or gentle stretching.
• Focus on nutrition: Avoid caffeine and heavy meals late at night; include magnesium-rich foods.
• Consider Magtein: May support relaxation, sleep quality, and next-day focus when paired with healthy sleep habits.*

Practicing these habits consistently can help you wake up feeling more refreshed, balanced, and ready to take on each day.*

References

1. Liu G, Weinger JG, Lu ZL, et al. Magnesium-L-threonate supplementation improves memory and attention in older adults with cognitive complaints: a randomized, double-blind, placebo-controlled trial. J Alzheimers Dis. 2016;49(4):971–990.
2. Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161–1169.
3. Wienecke T, Nissen C, Schmidbauer K, et al. Effects of magnesium on sleep quality: a systematic review. Nutrients. 2020;12(10):3060.
4. ClinicalTrials.gov. Magnesium L-Threonate for Anxiety, Mood, and Sleep Quality in Older Adults (NCT02363634). Available at: https://clinicaltrials.gov/ct2/show/NCT02363634

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.