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How Does Magnesium Help You Sleep Better?

How Does Magnesium Help You Sleep Better?


Getting enough quality sleep is vital for our health and well-being. However, many people struggle with sleep issues like insomnia that prevent them from getting the restful sleep they need. If you have had difficulty sleeping, you may be wondering: does magnesium help you sleep better?

As a crucial mineral with multiple roles in the body, magnesium has emerged as a promising natural sleep aid. Let’s take a look at how magnesium works, its advantages as a sleep supplement and how to determine if magnesium supplementation could help improve your sleep quality.

Why Is Magnesium Vital for Quality Sleep?

Magnesium is involved in over 300 critical enzymatic reactions in the body. It plays diverse roles like producing energy, forming proteins, and supporting DNA and RNA synthesis. Magnesium also keeps our nervous system calm and muscles relaxed—both important mechanisms for facilitating sleep.

Specifically, magnesium helps regulate melatonin, our sleep-wake hormone that controls our circadian rhythms. It also binds to receptors for GABA, a neurotransmitter with calming effects that helps quiet the mind before bed. Studies confirm magnesium can enhance overall sleep quality, especially for older adults struggling with insomnia.

Benefits of Magnesium for Better Sleep

Ensuring you get your recommended daily magnesium intake, whether through foods or supplements, can offer several benefits for high-quality sleep:

  •  Regulates melatonin levels – Magnesium helps regulate melatonin release to align your sleep-wake cycles with the day-night rhythm.
  • Reduces anxiety and excitability – Magnesium has mild sedative properties that can reduce anxious thoughts that surround your mind and calm nervous system activity, both of which can delay sleep.
  • Relaxes muscles – Magnesium helps muscles fully relax into a state of relaxation and stillness, preventing tosses, turns and cramps during sleep.
  • Allows deeper, more re-energizing sleep – Studies show magnesium supplements can help increase time spent in slow-wave sleep, which is the most rejuvenating sleep stage for the body and mind.
  • Eases insomnia – Research indicates magnesium may reduce the time it takes to fall asleep while also improving sleep efficiency, especially in those with insomnia and sleep disturbances.

Optimizing your magnesium levels can clearly provide key advantages for falling asleep faster, sleeping through the night, and waking up feeling refreshed.

Choosing the Best Magnesium Supplement for Sleep

Given magnesium’s benefits for better rest, magnesium supplements can be an excellent option for improving poor sleep and insomnia. But which magnesium is the best sleep supplement? Here are some tips:

  • Look for magnesium glycinate. This highly absorbable type of magnesium is often considered the best magnesium for sleep by experts because of its calming properties. It really shines when it comes to helping you drift off to dreamland.
  • Go for time-released capsules. Slow-release or extended-release magnesium capsules gradually deliver magnesium over several hours. This maintains those soothing effects so you stay asleep through the night.
  • Start low and go slow. When first taking magnesium, it’s wise to begin with a dose of 200-400 mg each evening to minimize potential digestive discomfort. You can increase the amount over time if needed.
  • Check for quality manufacturing. Be sure to purchase supplements that are made in facilities that follow Good Manufacturing Practices (GMP). This ensures you’re getting a high-quality, purified product.
  • Avoid unnecessary additives. Steer clear of magnesium supplements with lots of extra fillers, binders, dyes and other additives that you don’t need.
  • Consider adding calming botanicals. Some magnesium supplements also include relaxing herbs like chamomile or L-theanine, which can provide an extra calming punch before bed.
  • Talk to your doctor first, especially if you take any medications or have kidney troubles. But when taken properly, the right magnesium supplement can be a game-changer for your sleep!

Maximizing Magnesium for Better Sleep Through Diet

While magnesium supplements provide a concentrated dose, it’s ideal to obtain nutrients like magnesium from whole food sources when possible. Fortunately, magnesium abounds in many common foods:

  • Nuts and seeds (almonds, cashews, pumpkin seeds)
  • Legumes (beans, lentils, peas)
  • Leafy greens (spinach, kale, Swiss chard)
  • Whole grains (oats, brown rice, quinoa)
  • Avocados
  • Bananas
  • Fatty fish (salmon, mackerel)
  • Dark chocolate

Aim for at least 400 mg magnesium daily, ideally spread through both food and supplements. Also be mindful of calcium intake, as excess calcium can hinder magnesium absorption. Limit calcium-rich dairy around bedtime when taking magnesium.

A magnesium-rich diet lays the foundation for reaping magnesium’s sleep benefits. Supplement as needed to reach optimal daily magnesium intakes.

The Bottom Line: Magnesium Provides a Natural Path to 

Difficulty sleeping not only leaves you feeling groggy and irritable but over time can take a real toll on your mental and physical health. If you want to improve your sleep naturally, magnesium, the best sleep supplement according to many, may be the solution you are looking for.

As an essential mineral that calms the nervous system, regulates melatonin and relaxes the muscles, magnesium can help you fall asleep faster, stay asleep, and feel more well-rested in the morning.

Whole foods should provide a portion of your recommended magnesium intake, many find supplements to be an effective way to restore optimal magnesium levels, especially for those struggling with sleep disorders. Just be sure to talk to your doctor before trying magnesium supplements.

If you’re ready to say goodbye to restless nights, consider getting more high-quality magnesium through both whole foods and strategic supplementation. With its diverse benefits, magnesium offers a safe, accessible way to achieve the deeply restorative sleep you need to be your healthiest self.