Magnesium plays a major role in calming your nervous system and helping your body prepare for rest. It increases GABA, a calming neurotransmitter that slows down brain activity. It also helps regulate melatonin, the hormone that controls your sleep-wake cycle.
When your magnesium levels are low, you’re more likely to feel anxious, restless, and have trouble falling — or staying — asleep.
Best Types of Magnesium for Sleep:
Some forms are better than others when it comes to helping with relaxation and sleep.
| Type of Magnesium | Best For | Notes |
|---|---|---|
| Magnesium Glycinate | Sleep, anxiety, relaxation | Gentle on stomach, great before bed |
| Magnesium Citrate | Sleep + digestion | Mild laxative effect, still calming |
| Magnesium Threonate | Brain health, mental clarity | May improve cognitive function, a bit pricier |
| Magnesium Oxide | Not ideal for sleep | Poor absorption, often used for constipation |
Things to Keep in Mind:
- Don’t overdo it — too much magnesium can cause digestive issues (like diarrhea).
- Start low (around 200–300 mg) and see how your body responds.
- Check with a healthcare provider if you’re on medication or have health conditions.
Should You Try a Magnesium Supplement?
If your diet is low in magnesium-rich foods (like leafy greens, nuts, and legumes), or you’re dealing with stress, anxiety, or sleep issues, a supplement could help.
The best types for sleep:
- Magnesium glycinate – calming, gentle on the stomach, ideal before bed
- Magnesium citrate – great if you want digestive support too
- Magnesium threonate – supports brain function and mental clarity
Start with 200–300 mg about an hour before bed. Pair it with a low-light wind-down routine for the full effect.
Important to note
Magnesium isn’t a sleeping pill — but if your body is low in it (as many of us are), replenishing those levels can help you fall asleep easier, stay asleep longer, and wake up more refreshed.
As always, chat with your doctor before adding new magesium supplements to your routine — especially if you’re pregnant, nursing, or taking medications.
Scientific Evidence
1. Older Adults with Insomnia (Double-Blind RCT)
Study: “Effects of magnesium supplementation on subjective anxiety and sleep quality in older adults”
Published in: Journal of Research in Medical Sciences, 2012
- 46 elderly participants with insomnia were given 500 mg of magnesium daily for 8 weeks.
- Result: Significant improvements in sleep time, sleep efficiency, and melatonin levels, and reduced cortisol (stress hormone).
- 👉 Conclusion: Magnesium supplementation improved subjective measures of insomnia.
🔗 Read the study on PubMed
2. Magnesium Deficiency & Sleep Disorders
Study: “Magnesium status and the parameters of the metabolic syndrome: a meta-analysis”
Published in: American Journal of Clinical Nutrition, 2016
- Found a strong link between magnesium deficiency and poor sleep as part of metabolic disorders.
- Low magnesium levels correlated with higher inflammation, stress, and poor sleep regulation.
3. Role in GABA Function (Neurotransmitter for Sleep)
Study: “Magnesium and the central nervous system”
Published in: Neuropharmacology, 2010
- Magnesium acts as a natural GABA agonist, supporting calm and inhibitory neurotransmission.
- Low magnesium disrupts GABA pathways — which are crucial for quieting the brain before sleep.
4. Magnesium, Stress, and Cortisol Regulation
Study: “Magnesium and stress: a vicious circle?”
Published in: Neuropharmacology, 2010
📌 Summary:
- Demonstrates that magnesium helps modulate the HPA axis (hypothalamic-pituitary-adrenal), which controls your stress response.
- Supplementing magnesium reduces cortisol levels and can improve sleep by calming the stress system.