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Magnesium for Sleep: How It Can Help You


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December 16, 2022

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Magnesium for sleep? Yes, you heard that right!

Aromatherapy, the military method, herbal teas all help induce sleep but sometimes it’s a missing mineral in the body that can cause sleepless nights. Magnesium, with its benefits, can help you fall asleep quicker and rejuvenate you. 

In this article, we’ll explore why you should take magnesium for sleep and anxiety, its benefits, pros, and cons, how does magnesium help you sleep, the right amount to take, and how fast magnesium works. 

What Is Magnesium?

Magnesium is one of the 24 minerals a human body needs to function properly and stay fit. It is also a common mineral found on earth and is present in most foods. It can keep the body and mind healthy for a long time and its deficiency could be why you find it hard to sleep. 

How are magnesium and sleep-related? Minerals and vitamins help the cells to grow and repair themselves. They are also helpful in the development of the brain, bones, and nervous system. 

Did you know, about 25% of magnesium is found in the bones, and 40-50% is found in the soft tissue? So having a healthy balance of minerals and vitamins will help you to keep your body fit. 

How Does Magnesium Help You Sleep?

Taking a magnesium supplement for sleep could help you sleep deeper and even leave you rejuvenated. About 68% of Americans do not consume enough magnesium and suffer from magnesium deficiency. 

People who have magnesium deficiency suffer from sleep issues like insomnia as the research says that magnesium deficiency induces sleep issues. 

In order to sleep better, the brain must be relaxed, and taking 200-400 milligrams of magnesium daily for 8 weeks can help your brain to relax and function better. Studies have proven that taking magnesium at night will reduce sleep deprivation. 

Magnesium helps in the production of healthy bones, regulates the heartbeat, controls blood pressure, protein production, and soothes the nerves. So you can say, lack of magnesium in the body might make it difficult for you to function as you should. 

Magnesium helps the body by:

  • Increasing the production of melatonin – the sleep hormone. 
  • Reducing stress and fatigue. 
  • Increasing sleep efficiency. 
  • Refreshing the body after providing quality sleep. 
  • Regularising the GABA (Gamma-Aminobutyric acid) is an important amino acid that helps in regulating overall body health.
  • Reducing the anxiety levels. 

Benefits of Magnesium for Sleep

Magnesium benefits the body in many ways, including regulating your sleep cycle. Let’s dive into the benefits right away! 

Benefits of Magnesium for Sleep

1. Helps manage Osteoporosis

It is known to build healthy bones. The proper amount of magnesium reduces the chances of osteoporosis and keeps the bones strong. 

2. Reduces risk of type 2 diabetes

As magnesium plays an important role in the breakdown of sugars in the body, if your magnesium levels are good, then you are less likely to get type 2 diabetes

3. Helps with migraines

People who have low levels of magnesium tend to have more migraines than those who have a healthy amount.

4. Reduces chances of cardiovascular diseases

Doctors keep saying that if your magnesium levels are great, then so is your heart. Magnesium supplements for sleep also regulate your stress levels and manage your heartbeats.

5. Relaxes the muscles

Magnesium helps the body to relax the muscles, and it also boosts the health of the skin. Many people practice aromatherapy. They use magnesium oil for sleep to relax the muscles and indulge in deep sleep.

6. Helps manage depression

Balanced levels of magnesium manage mood swings and help reduce depression.  

Risks of Taking Magnesium for Sleep

Everything in moderation isn’t harmful, and when you are taking these supplements, you might wonder, how much magnesium should I take for sleep? As you don’t want the amount to be too much for the body. Likewise, magnesium supplements in moderation have few risks. Let’s dig a little deeper into this, shall we? 

If you take too much magnesium, you might suffer from: 

  • Cramps
  • Stomach upset 
  • Nausea 
  • Irregular heartbeats

In addition, a higher intake of this mineral can be dangerous to the body. You should always consult a physician before starting any supplements. Also, a doctor might be able to answer the question- is magnesium good for sleep, and how safe is it? better than anyone you know. 

How to Use Magnesium for Sleep

Before you start taking magnesium oxide for sleep, it would be helpful to improve your diet. Eating the right amount of minerals and vitamins would help the body naturally. If you are still having trouble sleeping, then you can take magnesium in the form of supplements or have a magnesium-rich diet. 

Magnesium supplements like magnesium citrate are great in controlling stress and depression. In addition, it relieves muscle cramps and helps the body & mind to relax. The right magnesium dosage for sleep can work wonders, but you should consult your doctor before starting the dosage. 

What Makes You Deficient in Magnesium?

If you do not take magnesium, you could become deficient, or if you take it too much, you’ll induce the risks of high magnesium in the body. This might get you thinking, how much magnesium should I take for sleep? Let us answer this question, the normal amount of magnesium should be around 300-500 milligrams

Did you know that risks from magnesium deficiency can leave you with asthma, type 2 diabetes, migraines, and hypertension? 

These are just some of the health complications. Let’s dig a little deeper, shall we? 

HypertensionStudies have shown that magnesium has helped reduce the risk of high blood pressure. Hence, you should not let your magnesium levels drop.     

Stroke: According to a study, maintaining magnesium levels helps to decrease the risk of stroke by 8%.  

Muscle cramps: Low levels of magnesium can give you muscle cramps easily. It can also result in motor neuron damage or could affect your nerve cells. 

Fatigue: Feeling tired and lethargic can be an indication of low magnesium levels in the body. Doctors believe that the cause of fatigue is due to the loss of potassium in the cells thereby, making you feel tired all the time. 

What Foods Are Rich in Magnesium?

Does magnesium make you sleepy? Eating magnesium-rich foods can be the answer to this. If you are on the outlook to increase your magnesium levels and do not wish to take supplements, then you could try including these foods in your regular diet. 

  • Leafy vegetables 
  • Peanut butter 
  • Soymilk 
  • Dairy products 
  • Bananas
  • Avocados 
  • Salmon 
  • Beef 
  • Legumes 
  • Chicken breast 
  • Broccoli 
  • Brown rice 
  • Almonds 
  • Tofu 

Is Magnesium More Effective Than Melatonin for Sleep?

Some people might think, when you have melatonin, then why take magnesium? Let us tell you. Melatonin is a sleep-inducing agent that helps you in getting sound sleep and magnesium is that necessary mineral that helps your body function properly. 

The supplements you take directly affect how the body functions and are indirectly related to the sleep cycle. Melatonin on the other hand helps you to sleep faster. It is known that both magnesium and melatonin help in treating insomnia. It is always your choice, which one would you be more comfortable with. A good piece of advice would be to get a second opinion from a qualified healthcare professional. 

Magnesium and melatonin both work differently and it would be good to know how these substances function before you start taking them. 

Looking for more ways to induce deep sleep? Check out our article on how to get deep sleep, today!

Summing It Up

If you are having a hard time sleeping then regularising your minerals and vitamins levels won’t hurt you. It is a safe, natural way to use magnesium for sleep. As it is known to regulate your body functions, you can start off by taking a magnesium-rich diet and continue if it suits you. Within a few weeks, you will be able to notice the quality of your sleep. The key takeaway from this article is that having a well-balanced diet will keep you healthy and fit in the long run while it soothes your sleep cycle.   


Magnesium glycinate is the best form of magnesium for sleep. It is also one of the most common supplements people take. 

Magnesium supplements can be taken as a sleeping aid, 1-2 hours before going to bed. You could add these supplements to your sleeping schedule.

Mixing the two results in deep and quality sleep. But you should consult a physician before you mix the two. 

Ideally, magnesium should be taken 1-2 hours before sleep. It is found to be more effective at that time. 

Magnesium is good for health and can be taken daily too. The best would be to take magnesium before bed. For precise information, you should consult your doctor before taking it. 

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