ok no worries.
just let me know what form your mg is.
here's some info, food sources, and titles of references
Magnesium, in doses of approximately 250 milligrams, can help induce sleep. Magnesium deficiency is responsible for nervousness that prevents sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer's yeast. (mmmm now why don't i get enough )
Dosage: 1,000 mg daily.
Note: The lack of calcium and magnesium can cause leg cramps during the night. Calcium and magnesium produce calming effects on the brain. They are essential for normal sleep. Calcium and magnesium taken 45 minutes before bedtime have a tranquilizing effect
. Use a 2:1 ratio, such as 500 mg of calcium and 250 mg of magnesium in tablet or capsule form.
also, just being super random here: ran a food search for highest in calcium magnesium and tryptophan (per 200 cal) - here're a couple options http://www.nutritiondata.com/foods-000118079120000000000.html
Game meat, elk, cooked, roasted Calcium: 7mg Tryptophan: 746mg Magnesium: 33mg (wow popeye i hope you like spinach)
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Calcium: 900mg Tryptophan: 594mg Magnesium: 482mg
and finally, some references on magnesium, RLS, and sleep
(i haven't read em i just scooped em from someone's article; can't get links to all four quickly sorry)
(8.) Durlach J et al. Magnesium and therapeutics. Magnes Res 7(3/4):313-28, 1994http://www.ncbi.nlm.nih.gov/pubmed/7786695
(9.) Popoviciu L et al. Parasomnias (non-specific nocturnal episodic manifestations) in patients with magnesium deficiency. Rom J Neurol Psychiatry 28(1):19-24, 1990
(10.) Popoviciu L et al. Clinical, EEG, electromyographic and polysomnographic studies in restless legs syndrome caused by magnesium deficiency
. Rom J Neurol Psychiatry 31(1):55-61, 1993http://www.ncbi.nlm.nih.gov/pubmed/8363978
(11.) Penland J. Effects of trace element nutrition on sleep patterns in adult women. Fed Am Soc Exp Biol J 2:A434, 1988
so anyway, 3x250 per day might be over the top in the long term, so after a few days you may want to drop the morning one and just do 500 at bedtime
i think the milk and honey
thing could really help too. it's not only good for having tryptophan. the calcium in it will play nice with the magnesium, but won't involve another pill.
keep us in the loop, as to how this pans out for ya arti!