Sleep maintenance insomnia
If you can fall asleep but cannot stay asleep.
Vitalicore • Sleep tool
Sleep hygiene checklist: fix the obvious before buying another sleep supplement
A sleep supplement should not be the first plan if your routine is chaotic. This checklist gives the boring but high-leverage steps that make magnesium or L-theanine decisions more honest.
Checklist
- Set a fixed wake time for 7 days.
- Cut caffeine after lunch or earlier if sensitive.
- Avoid using alcohol as a sleep aid.
- Dim lights and screens in the last hour.
- Keep bedroom cooler, darker and quieter.
- Track bathroom wake-ups and snoring.
- Do not ignore gasping, choking or heavy daytime sleepiness.
When supplements fit
Magnesium or L-theanine may make sense after the basics are stable and the symptom pattern fits. They are weak substitutes for fixing alcohol rebound, caffeine timing or possible sleep apnoea.
Best next pages
Sleep apnoea checklist
When snoring or gasping is present.
Magnesium vs L-theanine
Supplement decision after basics.
FAQ
How long should I try sleep hygiene changes?
A focused 7–14 day trial is enough to see whether routine is part of the problem.
Should I take magnesium first?
Not before checking caffeine, alcohol, snoring, wake time and sleep apnoea red flags.
What if sleep hygiene does nothing?
Move to symptom pages such as sleep maintenance insomnia, waking to pee or sleep apnoea risk.