Can magnesium really help you sleep better? The answer might surprise you

“Few studies have been conducted that examine the relationship between magnesium supplementation and sleep,” says Taylor C. Wallace, CEO of Think Healthy Group. “One of the larger clinical trials showed that supplemental magnesium intake increased melatonin levels, and this could be the mechanism by which magnesium may be beneficial for sleep,” he says, according to Good Housekeeping.

Melatonin is a hormone responsible for the sleep-wake cycle. Research shows that it can also improve the regulation of the sympathetic and parasympathetic nervous systems, reducing mental and physical stress that can lead to sleep disorders. But what should you pay attention to?

What is magnesium?

Magnesium is a mineral nutrient that is crucial for nerve and muscle function, blood sugar, and blood pressure regulation. It is also essential for healthy bone formation, according to NIH. We usually get magnesium from food.

Nuts, pumpkin and chia seeds, tofu, dark leafy greens such as spinach, quinoa, edamame, and even dark chocolate are good sources of dietary magnesium, says nutritionist Laura Iu, owner of Laura Iu Nutrition in New York. However, sometimes our bodies need more magnesium than we get from food – this is where supplements come in handy, but they should be taken after consulting a doctor.

How to recognize if your magnesium levels are low?

Signs of magnesium deficiency can be quite vague and confused with other health problems. “Symptoms can include muscle cramps, muscle spasms or twitching, tingling and numbness, heart palpitations, fatigue, decreased appetite, sleep disturbances, and constipation,” says Fadi Ramadan, MD.

That’s why it’s important to investigate whether low magnesium is indeed the cause. “If you experience any of these symptoms, you should consult a doctor,” says Dr. F. Ramadan. A blood test can determine if you are truly dealing with a magnesium deficiency.

This can also mean that your body is not absorbing magnesium from food (which can be due to medical problems such as Crohn’s disease), or that your body is not storing enough magnesium (this happens if you urinate too often or have frequent diarrhea). Low magnesium levels are also associated with diabetes and kidney diseases.

What type of magnesium is best for sleep?

There are several different types of magnesium, but the problem with many of them is that they can cause digestive problems such as diarrhea, abdominal cramps, or nausea. However, magnesium glycinate is one of the least likely to upset the stomach and is found in many dietary supplements.

How does magnesium help with sleep?

Magnesium can relax muscles: A study from the University of Campania in Italy showed that magnesium can positively affect muscle health and function. “Overall, magnesium promotes muscle relaxation, which is important for a restful night’s sleep,” says L.Iu.
Magnesium can help with restless legs syndrome: A study published in the Journal of Clinical Sleep Medicine found that magnesium can reduce central nervous system excitability, which may help alleviate RLS symptoms.
May suppress anxiety: Magnesium can also calm the mind when you feel anxious before bed, says L.Iu.
Magnesium can prepare your body for sleep: “Magnesium also helps convert tryptophan into melatonin – a hormone responsible for signaling that it’s time to sleep,” says L.Iu.

Can magnesium be taken every night for sleep?

For most people – yes. However, it is important to talk to your doctor before starting to take it. If you have kidney disease, too much magnesium can be toxic. Additionally, magnesium can bind with certain medications, especially tetracycline and similar antibiotics, and prevent their full absorption,” says T.C. Wallace. It is also advisable to mention to your pharmacist that you are taking magnesium.

Is there any way to increase magnesium’s effectiveness?

You shouldn’t rely solely on magnesium before bed. Try implementing these expert-approved tips for better sleep:

Be in the dark: Consider wearing a sleep mask and/or choosing blackout curtains.
Create the right environment: Try a white noise machine along with a cool temperature (19–20 °C).
Create a relaxation routine: Dim the lights, put away screens, and take a bath or engage in another calming activity an hour before bed.
Go to bed only when you are sleepy.
Think about your mornings: Try to wake up at the same time every day and exercise, enjoy the morning sun, and fuel yourself with a healthy breakfast.

What are the conclusions? Magnesium can help you relax and sleep better, but consult your doctor about whether you should take supplements. Also, remember that in many cases, magnesium alone will not solve serious sleep problems such as chronic insomnia. Magnesium may need to be combined with other treatment methods, such as cognitive behavioral therapy. In any case, it is important to discuss your well-being and supplement choices with your doctor.

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