Key Steps to Getting Your Sleep Schedule Back on Track
Apr 18, 20255 minute read
You plan to sleep earlier, but it’s 2:00 a.m. again, and you’re still on your phone. The alarm goes off at 7, and by afternoon, you’re running on caffeine.
So why is resetting your sleep schedule so hard, even when you're exhausted?
Being tired doesn’t guarantee quality sleep. Sleep depends on your brain, hormones, gut, and immune system. Just 17 hours awake can impair you as much as alcohol.
Sleep affects more than energy, it impacts heart health, memory, immunity, and long-term wellness. Even with a solid routine, nutrient gaps could be getting in the way.
This blog covers key nutrients like magnesium, L-theanine, and GABA, how they support sleep, and what to do about it, with science-backed strategies that actually work.
Better Sleep Starts with Magnesium
Magnesium supports over 300 essential chemical reactions, including those that calm the nervous system and support sleep.
Low magnesium levels are common in people with sleep issues like sleep apnea, suggesting a direct role in sleep regulation. It helps manage neurotransmitters that influence mood and the sleep cycle, and it plays a key role in reducing stress.
A 2024 review of 15 studies found magnesium supplements improved sleep and reduced anxiety. Another review of over 7,500 people linked higher magnesium intake to better sleep in healthy adults.
The form of magnesium matters. Magnesium threonate crosses into the brain to support mental calmness, while magnesium citrate has been shown to improve sleep scores and duration.
Food sources include spinach, avocados, legumes, seeds, nuts, and blueberries. If diet alone isn’t enough, supplements can help fill the gap and support deeper, longer sleep.
Feel More at Ease with L-Theanine and GABA
L-theanine and GABA help calm the brain before bed without causing drowsiness.
L-theanine, found in green tea, promotes relaxation and can reduce dream-related restlessness, supporting deeper sleep. GABA is a neurotransmitter that slows down brain activity, helping the mind prepare for sleep. A proper balance between GABA and glutamate is key for consistent rest.
Together, L-theanine and magnesium have been shown to reduce the time it takes to fall asleep and increase sleep duration. This combo also offsets the effects of caffeine and promotes restorative brain activity during sleep.
Unlike sedatives, these compounds support the body’s natural sleep processes, helping you wake up clear and refreshed.
Working on improving your sleep routine and need support? Our Sleep Support Collection offers reliable supplements, from magnesium blends to calming amino acids designed to help you relax and sleep better.
Reset Your Sleep by Supporting Your Circadian Rhythm
Nutrients alone won’t help if your body clock is off. Your circadian rhythm, a 24-hour cycle controlled by the brain’s suprachiasmatic nucleus, regulates sleep, hormones, and energy.
Disruptions like late-night screen time, irregular sleep, and skipped meals can throw it off, leading to insomnia, fatigue, and grogginess.
Simple habits can help reset your rhythm:
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Get morning sunlight: Step outside within 30 minutes of waking to signal alertness.
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Keep consistent sleep/wake times: Even on weekends, regular timing supports your internal clock.
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Eat on a schedule: Consistent meals help align sleep and digestion.
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Exercise at the same time daily: Movement reinforces energy and sleep cycles.
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Dim evening lights: Lower light in the evening tells your brain it’s time to wind down.
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Avoid screens before bed: Blue light delays melatonin. Aim to unplug an hour before sleep.
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Create a sleep-friendly environment: A cool, dark, quiet room signals rest.
Start with one or two changes and build from there.
Shop Sleep Support You Can Count On
If you're looking to stock up on high-quality sleep supplements like magnesium threonate, L-theanine, or GABA, Curated Wellness has you covered. We partner with trusted global brands and bring everything together in one easy-to-browse space so you can find exactly what you need for restful, consistent sleep.
Ready to fill the gaps? Browse our sleep support collection and take the first step toward waking up rested.
Top Recommended Products for Sleep Support:
Aids in falling asleep quickly For some of us, falling asleep is sometimes the most troubling aspect of the sleep cycle. Sleep Formula’s all-herbal formula features extracts of herbs historically recognized to facilitate the transition from wakefulness to sleep. Encapsulated in Gaia’s patented, readily-absorable Liquid Phyto-Caps®, Sleep Formula works quickly to help you fall asleep with more ease. -Relaxing & calming -All-herbal formula features extracts of herbs historically recognized to support the transition from wakefulness to sleep* -Encapsulated in Gaia’s patented, readily-absorable Liquid Phyto-Caps®, Sleep Formula works quickly to help you fall asleep with more ease.
Sleep Support (Stress Support Complex) is a powerful blend of sleep-promoting botanicals along with L-Theanine and GABA (gamma-amino butyric acid), two neurotransmitters that promote relaxation.† Together, these provide your body with the building blocks it needs to promote a healthy stress response and quality sleep.
Sleep Aide contains a unique combination of 7 botanicals and melatonin to help promote restful sleep, and provide support to help calm the central nervous system. The ingredient Passiflora Extract is an important factor in the phytotherapy for the occasional relief of tenseness, restlessness and irritability associated with difficulty in falling asleep. California Poppy, L-Theanine, Lavender Essential Oil and Melatonin act synergistically to support the beneficial effects of the Sleep Aide formula. Sleep Aide provides safe, natural support to calm the central nervous system and encourage restful, refreshing sleep.
