Magnesium for Sleep

Tossed and turned all night? Counting sheep until sunrise? The struggle for a good night’s sleep is real, and the frustration can feel endless. But before you reach for sleep aids with potentially harsh side effects, consider a natural remedy that’s been quietly working wonders for centuries: magnesium.

This essential mineral plays a crucial role in over 300 biochemical reactions in our bodies, and that includes a starring role in the sleep symphony. So, how does magnesium for sleep actually work? Let’s dive into the science and unlock the secrets to sweet slumber.

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Magnesium: The night guard of your nervous system

Imagine your nervous system as a tightly wound spring. Stress, anxiety, and even everyday activities can keep it coiled, making it difficult to unwind and slip into sleep. Magnesium is your body’s natural chill pill and therefore great for promoting good sleep. It works by binding to specific receptors in your brain and nervous system, promoting relaxation and reducing the levels of stress hormones like cortisol. This calming effect is like a warm bath for your nerves, paving the way for slumber.

But that’s not all. Magnesium also helps your body produce melatonin, the hormone that regulates your sleep-wake cycle. Think of it as your internal nightlight, signaling to your body that it’s time to dim the lights and drift off. With ample magnesium onboard, your melatonin production gets a boost, making it easier to fall asleep and stay asleep throughout the night.

Best Magnesium for Sleep

With the right information in hand, choosing the Right Sleep-Enhancing Magnesium might be easier than you think:

Not all magnesium is created equal, especially when it comes to sleep. Some forms, like magnesium oxide, are poorly absorbed and can cause digestive discomfort. For a good night’s sleep, focus on the gold standard for absorption and sleep-friendliness:

Magnesium Glycinate Dosage for Sleep

Aim for 200-400mg of elemental magnesium before bedtime. Popular brands for Magnesium Glycinate Supplements include Natural Vitality Calm, Pure Encapsulations, and these Vegan Safe Capsules.

  • Magnesium citrate:
    Another readily absorbed option, magnesium citrate is known for its muscle-relaxing properties, helpful for easing restless leg syndrome and promoting deeper sleep.

  • Magnesium bisglycinate:
    This newer form offers the best of both worlds, combining the absorption of citrate with the gentle touch of glycine, making it a great choice for sensitive stomachs. Personally I found this liquid form of Magnesium Bisglycinate very pleasant to take.

When to take Magnesium for Sleep

When to take Magnesium for Sleep

While taking a magnesium pill right before bed can be tempting, studies suggest taking it 30-60 minutes beforehand yields the best results. This gives your body ample time to absorb the magnesium and let its calming effects work their magic by bedtime.

Other ways to sleep better at night

Remember, magnesium for sleep is just one piece of the puzzle. To truly harness its power and wake up feeling refreshed, pair it with good sleep hygiene:

  • Create a relaxing bedtime routine:
    Dim the lights, take a warm bath, read a book, and avoid screens for at least an hour before sleep.

  • Stick to a regular sleep schedule:
    Going to bed and waking up at consistent times, even on weekends, helps regulate your natural sleep-wake cycle.

  • Establish a sleep-conducive environment:
    Make sure your bedroom is dark, quiet, and cool for optimal sleep. Many studies have been conducted to find that cooler temperatures promote better sleep.

Magnesium for Sleep: A summary

By incorporating magnesium for sleep into your routine and practicing good sleep hygiene, you can finally say goodbye to restless nights and hello to waking up feeling rejuvenated. Remember, this natural sleep solution isn’t a magic bullet, but it can be a powerful ally in your quest for a good night’s rest.
So, put down the phone, grab some magnesium – either as supplement of your choice or as a green smoothie, and let yourself drift off to dreamland – your body and mind will thank you for it.

Magnesium rich Green Smoothie


  • 2 cups spinach
  • 2 cups water
  • 1 cup mango
  • 1 cup pineapple
  • 2 bananas

Use at least one frozen fruit to chill your smoothie. We often use frozen mangos and bananas our green smoothies.

  • Add 2 cups of leafy greens to a measuring cup (pack tightly) and then toss into a blender.
  • Add water and blend together until all leafy chunks are gone.
  • Add pineapple, mango, and bananas and blend again until smooth.
  • Pour into a cup or mason jar.
  • Enjoy!

P.S. There are other magnesium forms like malate, taurate, or threonate available. We plan to have an informative blog post about those forms available soon.

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