Timing protocol
- Magnesium glycinate after dinner for muscle relaxation
- Magnesium threonate 30 minutes pre-bed for brain penetration
- Taurine or magnesium taurate right before lights out for calm cardiovascular tone
Wind-down flow
Alternate-nostril breathing, legs-up-the-wall, and three gratitude bullets flip the parasympathetic switch faster than doom-scrolling.
Optional boosters
- Pair GABA precursors (theanine, taurine) with warm tea
- Consider lavender or chamomile essential oils if HRV dips
- For progesterone-deficient folks, ask a practitioner about topical micro-dosing
Field note: Dim screens 90 minutes prior and drop bedroom temp below 67°F to magnify magnesium’s effect.
