Magnesium is a mineral found in many foods, including leafy green vegetables, nuts, and seeds. Magnesium plays an important role in the body, regulating nerve and muscle function and maintaining a healthy immune system. Magnesium is involved in over 300 biochemical reactions in the body, including important ones related to sleep, energy production, and relaxation.
Low magnesium levels can lead to restless sleep and insomnia. Increasing your magnesium intake can improve your immune system, muscle function, and sleep. Magnesium helps you sleep longer by reducing stress and relaxing the body. The best way to consume magnesium is to routinely eat certain foods or take supplements.
What are the Benefits of Magnesium on Sleep?
The benefits of magnesium on sleep are listed below.
- Reduces stress and anxiety levels: Magnesium’s role in reducing stress and anxiety makes it an ideal supplement to take before bedtime. A magnesium deficiency can lead to an increase in stress hormones, which can interfere with sleep. Taking magnesium can help reduce stress and anxiety levels, promoting a more relaxed state and a better night’s sleep.
- Regulates the nervous system: Magnesium helps regulate the nervous system. Nerve function is essential for falling and staying asleep. Magnesium helps keep nerves healthy by reducing inflammation and promoting nerve conduction. A healthy nervous system should help you fall asleep more easily and stay asleep throughout the night.
- Promotes muscle relaxation: Magnesium promotes muscle relaxation by regulating muscle contractions. Relaxed muscles can help reduce nighttime leg cramps and restless legs syndrome, both of which can interfere with sleep.
- Supports a healthy immune system: Magnesium is important for a healthy immune system. A magnesium deficiency can weaken your immune system, making you more susceptible to illness. Magnesium helps support the immune system by reducing inflammation and promoting cell growth. Taking magnesium can help keep your immune system strong and reduce your risk of getting sick.
How Can Magnesium Help with Insomnia?
Magnesium can help with insomnia by reducing stress and anxiety levels, promoting muscle relaxation, and supporting a healthy immune system. All of these factors can contribute to a better night's sleep. In addition, magnesium is involved in over 300 biochemical reactions in the body, many of which are important for sleep. If you are struggling with insomnia, increasing your magnesium intake may be helpful. The best way to get the most out of magnesium is to incorporate it into your daily routine by eating magnesium-rich foods or taking supplements.
How Can Magnesium Help with Restless Leg Syndrome?
Magnesium can help with restless leg syndrome by improving blood circulation and providing relief from muscle cramps. Magnesium can help reduce stress and anxiety levels, which can be contributing factors to restless leg syndrome. If you have restless leg syndrome, consider adding magnesium to your daily routine.
How Can Magnesium Help with Sleep and Anxiety?
Magnesium can help with sleep and anxiety by relaxing the body and mind. Magnesium does this by binding to receptors in the brain that control sleep and anxiety. A relaxed mind and body should help you fall and stay asleep. Magnesium may help improve sleep quality by reducing the time to fall asleep and increasing the time spent in deep sleep.
What are the Possible Side Effects of Magnesium on Sleep?
The possible side effects of magnesium on sleep are muscle weakness, upset stomach, diarrhea, headache, and dizziness, all of which could keep you up at night. Taking too much magnesium won't help you sleep better because it could cause negative side effects. You should take the recommended dose of magnesium to avoid overconsumption.
How to Use Magnesium for Getting Quality Sleep
The best way to use magnesium for getting quality sleep is to take it 30 minutes before bedtime. You should take the recommended dose of 300 to 400 milligrams of magnesium daily to get quality sleep. Taking the recommended dose of magnesium regularly may improve your sleep quality by helping your mind and body relax. If you have any specific health concerns, consult with your doctor before taking magnesium supplements.
What Form of Magnesium is Best for Sleep?
The best form of magnesium for sleep is magnesium glycinate. Magnesium glycinate is the most bioavailable form of magnesium, meaning it's better absorbed by the body. Easier absorbement makes magnesium more effective at promoting relaxation and improving sleep quality. If you're experiencing insomnia, taking magnesium glycinate before bed may help you sleep better.
How Much Magnesium Should You Consume in a Day for Sleeping?
You should consume 310-420 milligrams of magnesium per day for sleeping, depending on your age and gender. The recommended daily dose for men 19 to 30 years old is 400 milligrams, while women in this age group should take 310 milligrams. Men 50 or older should take 420 milligrams, while women should take 320 milligrams. Pregnant women 18 or older should take 350 to 360 milligrams per day. Consult with your doctor if you have any concerns about the right dosage.
What Foods Should You Consume to Get Enough Magnesium for Sleeping?
The foods you should consume to get enough magnesium for sleeping are easy to incorporate into your everyday diet. The best magnesium-rich foods for sleeping are listed below.
- Dark chocolate: 64 milligrams in 1 ounce
- Almonds: 80 milligrams in 1 ounce
- Cashews: 72 milligrams in 1 ounce
- Spinach: 78 milligrams in 1/2 cup
- Pumpkin seeds: 150 milligrams in 1 ounce
- Black beans: 60 milligrams in 1/2 cup
- Avocados: 42 milligrams in a medium avocado
- Yogurt: 42 milligrams in 8 ounces
What are the Best Magnesium Supplements for Sleep?
The best magnesium supplements for sleep can help with falling asleep faster and staying asleep throughout the night. The best magnesium supplements for sleep are listed below:
- magnesium glycinate
- magnesium threonate
- magnesium citrate
- magnesium oxide
- magnesium chloride
What is the Best Time to Consume Magnesium for Sleep?
The best time to consume magnesium for sleep is 30 minutes before bedtime. Taking magnesium before bed can help you relax and fall asleep more easily. Magnesium may help improve sleep quality by increasing the time spent in deep sleep. You can take magnesium at any point during the day, but taking it 30 minutes before bedtime should deliver the best results for sleep.
How Long Does It Take for Magnesium to Help with Sleep?
Magnesium takes a few days to help with sleep. It may take up to a week for magnesium to build up in the body and reach its full potential for promoting relaxation and improving sleep quality. If you're experiencing insomnia, taking magnesium regularly for a few weeks may help you sleep better.
What are the Benefits of Magnesium on Sleep?
The alternatives of magnesium for sleep include melatonin, valerian root, glycine, and lavender oil. Melatonin is a hormone that helps regulate the sleep-wake cycle. Valerian root is an herbal supplement that can help promote relaxation. Lavender oil is an essential oil that has been shown to reduce anxiety and improve sleep quality.
Is Magnesium Better for Sleep than Melatonin?
Magnesium can be better for sleep than melatonin. Magnesium works by promoting mind and body relaxation, a healthy nervous system, and better immune function, which can help improve sleep quality. Melatonin works by regulating the sleep-wake cycle. While melatonin may help you fall asleep, it doesn't enhance sleep quality.
Can You Take Magnesium and Melatonin Together?
You can take magnesium and melatonin together. Taking both supplements may help you fall asleep more easily and improve the quality of your sleep. If you're taking magnesium to improve muscle cramps, take it at a different time than your melatonin supplement. Many people wonder about the magnesium vs. melatonin debate, but magnesium doesn't react with melatonin, so it’s safe to take both at the same time. However, consult with your doctor if you are pregnant or have additional health concerns about taking these supplements.
Jill Zwarensteyn is the editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.
Based in Los Angeles, she is an experienced writer and journalist who enjoys spending her free time at the beach, hiking, reading, or exploring new places around town.
She’s also an avid traveler who has a personal goal of being able to successfully sleep on an airplane someday.