{"id":7010,"date":"2025-04-17T05:34:13","date_gmt":"2025-04-17T05:34:13","guid":{"rendered":"https:\/\/bettersleep.org\/?p=7010"},"modified":"2025-04-22T10:14:51","modified_gmt":"2025-04-22T10:14:51","slug":"magnesium-for-sleep","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/magnesium-for-sleep\/","title":{"rendered":"Magnesium for Sleep"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">Magnesium for Sleep<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Physicians often recommended magnesium for sleep due to its calming effects.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is one of the most vital aspects of our overall health, yet many of us struggle to get the quality rest we need on a daily basis. As we navigate our hectic lives filled with stress and distractions, it becomes essential to\u00a0 take the necessary steps to achieve and maintain consistent, quality sleep for optimal physical and mental health and overall quality of life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One nutrient that has gained attention for its sleep-enhancing properties is magnesium. The fourth most common mineral in the human body after calcium, sodium, and potassium, this powerhouse mineral plays a crucial role in numerous bodily functions contributing to overall <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11557730\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">physical and mental well-being.\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In addition to sleep, it impacts<\/span><a href=\"https:\/\/bettersleep.org\/blog\/are-magnesium-and-sleep-connected\/\"><span style=\"font-weight: 400;\"> body processes<\/span><\/a><span style=\"font-weight: 400;\"> (or our body\u2019s physiological processes) such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle and nerve function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood sugar levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone health\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immune system health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Given it\u2019s critical role in our overall health, including sleep, it\u2019s essential to ensure that our magnesium intake is sufficient. Advanced age, a poor diet, certain <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK500003\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">medications <\/span><\/a><span style=\"font-weight: 400;\">\u00a0and specific medical conditions (diabetes, digestive diseases, and alcohol dependence) can put people at higher risk for a magnesium deficiency.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some estimate that as many as <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6316205\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">50% of the U.S. population<\/span><\/a><span style=\"font-weight: 400;\"> consumes less than the required amount of magnesium.<\/span><span style=\"font-weight: 400;\">\u00a0 Signs of magnesium deficiency may include fatigue, weakness,headaches, poor appetite, constipation, irritability, nighttime leg cramps, and heart palpitations.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">The Science Behind Magnesium and Sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As it relates to sleep, magnesium has a calming effect on the nervous system . It binds to gamma-aminobutyric acid (GABA) receptors that quiet nerve activity and\u00a0 activates the parasympathetic nervous system &#8211; the part of the automatic nervous system responsible for relaxation. It also plays a role in regulating the stress hormone, cortisol. Some research has demonstrated that magnesium even helps with depression and anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium plays a key role in muscle relaxation and regulates melatonin; the sleep-promoting hormone which helps keep your <\/span><a href=\"https:\/\/bettersleep.org\/blog\/what-is-circadian-rhythm\/\"><span style=\"font-weight: 400;\">circadian rhythm<\/span><\/a><span style=\"font-weight: 400;\"> on track and adjusts <\/span><a href=\"https:\/\/bettersleep.org\/blog\/healthy-bones-sleep-tips\/\"><span style=\"font-weight: 400;\">sleep-wake cycles<\/span><\/a><span style=\"font-weight: 400;\">. Magnesium deficiencies have been linked to low melatonin levels.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">MOVE THIS TO BELOW SOURCES<\/span><span style=\"font-weight: 400;\"> Promising Research<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2021 study published in the journal <\/span><a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsab276\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">SLEEP<\/span><\/a><span style=\"font-weight: 400;\"> found that taking magnesium was associated with better sleep quality. The study included groups with and without depressive disorders. Researchers concluded that people with a higher magnesium intake are more likely to get the <\/span><a href=\"https:\/\/bettersleep.org\/blog\/is-there-such-thing-as-too-much-sleep\/\"><span style=\"font-weight: 400;\">recommended amount of sleep<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/#\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2012 <\/span><\/a><span style=\"font-weight: 400;\">\u00a0study demonstrated that\u00a0 magnesium can improve the symptoms of insomnia in older adults. Study subjects showed improved measures of insomnia, including sleep efficiency(percentage of time spent sleeping while in bed), sleep onset latency (how quickly you fall asleep), and reduction in early morning awakenings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small <\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.11206\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> published in 2024 in the Journal of Clinical Sleep Medicine found that magnesium citrate helped improve symptoms of restless legs syndrome.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2024 <\/span><a href=\"https:\/\/esmed.org\/MRA\/mra\/article\/view\/5410\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study <\/span><\/a><span style=\"font-weight: 400;\">demonstrated that <\/span><span style=\"font-weight: 400;\">supplementation with magnesium may be an effective nonpharmacological intervention to promote sleep and mood.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Sources of Sleep-Friendly Magnesium<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Magnesium is available in various forms; through diet,\u00a0 in topical formulations and supplements.\u00a0<\/span><\/p>\n<p><strong>Diet:\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium is found naturally in many foods and often a healthy diet rich in magnesium can meet daily requirements. Magnesium is naturally occurring in a wide <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">variety of foods<\/span><\/a><span style=\"font-weight: 400;\">, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens such as arugula, spinach and kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds and nuts such as cashews, almonds and pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes such as chickpeas and black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as low fat yogurt and kefir<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain such as oats, quinoa,chia seeds and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits such as bananas, figs and avocados<\/span><\/li>\n<\/ul>\n<p><strong>Topical:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In addition to dietary sources, magnesium is available in topical form &#8211; typically sprays and oils. A soothing foot massage with magnesium oil may help your body absorb magnesium &#8211; and the foot massage in and of itself can work wonders for relaxation, and ultimately sleep.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/magnesium\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/a><span style=\"font-weight: 400;\"> is also found in Epsom salts &#8211; a combination of magnesium and sulfate. While it is not clear how much magnesium can be absorbed through the skin, a warm bath certainly is a stress-lowering and relaxing contributor to a good night\u2019s sleep.\u00a0<\/span><\/p>\n<p><strong>Supplements:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium supplements are available in several <\/span><a href=\"https:\/\/bettersleep.org\/blog\/natural-sleep-aids\/\"><span style=\"font-weight: 400;\">different forms<\/span><\/a><span style=\"font-weight: 400;\">; the most common options for sleep are magnesium glycinate, magnesium L-threonate and magnesium citrate.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium glycinate: <\/span><a href=\"https:\/\/www.verywellmind.com\/magnesium-glycinate-and-sleep-6745875\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Magnesium glycinate<\/span><\/a><span style=\"font-weight: 400;\"> is made from a combination of magnesium and <\/span><a href=\"https:\/\/www.webmd.com\/sleep-disorders\/features\/magnesium-glycinate-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">glycine<\/span><\/a><span style=\"font-weight: 400;\">, an amino acid with antioxidant and anti-inflammatory properties. Easily absorbed, it is thought to help with relaxation by potentially reducing stress and anxiety.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium L-threonate: This form of magnesium is known for its positive effect on sleep quality, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11381753\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">cognition, mood and memory<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0 as well as reducing ADHD symptoms and pain relief.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium citrate: <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/magnesium-types\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Magnesium citrate<\/span><\/a><span style=\"font-weight: 400;\"> is a common supplement that can replenish low magnesium levels. It\u2019s also known as a calming agent to help ease depression and anxiety. It can help quiet your mind when falling\u2014or staying\u2014asleep. It\u2019s a natural laxative and can be used for treating constipation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Magnesium gluconate and magnesium lactate are other forms that are easily absorbed into the body.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Supplemental Magnesium\u2019s Potential Side Effects and Considerations<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Be sure to contact your healthcare provider before taking a new supplement to determine the best type of magnesium for your needs and the correct dosage for your body. Average daily recommended amounts are listed on the <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/magnesium-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health Magnesium Fact Sheet for Consumers<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While magnesium supplements are generally well tolerated, side effects can occur including nausea, abdominal cramping, diarrhea, vomiting and low blood pressure. Magnesium supplements may be contraindicated in people with certain medical conditions such as liver and kidney disease and in people taking certain medications such as antihypertensives, antibiotics, muscle relaxants,thyroid hormones and chemotherapeutic agents.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As supplements are not regulated by the U.S, Food and Drug Administration, choose supplements with third-party testing such as <\/span><a href=\"https:\/\/www.usp.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">United States Pharmacopeia<\/span><\/a><span style=\"font-weight: 400;\"> (USP), the <\/span><a href=\"https:\/\/www.nsf.org\/consumer-resources\/articles\/supplement-vitamin-certification\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NSF<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.consumerlab.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Consumer Labs.<\/span><\/a><\/p>\n<h2><span style=\"font-weight: 400;\">Sleep Well to Live Well<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Magnesium is a vital nutrient that plays innumerable essential roles in our bodies &#8211; everything from our mood to heart health, athletic performance and sleep.\u00a0 While the research is still evolving, the evidence suggests that this important nutrient is an integral component of <\/span><span style=\"font-weight: 400;\">optimal <\/span><span style=\"font-weight: 400;\">sleep and overall good health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To ensure a healthy sleep lifestyle and the incredible benefits that consistent, sufficient sleep provides, be sure to eat a nutritious diet, practice good sleep habits, optimize your sleep environment and discuss with your healthcare provider your best approach to ensure sufficient, quality sleep -the cornerstone of overall health &#8211; through adequate magnesium intake.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium for Sleep Physicians often recommended magnesium for sleep due to its calming effects.\u00a0 Sleep is one of the most vital aspects of our overall health, yet many of us struggle to get the quality rest we need on a daily basis. As we navigate our hectic lives filled with stress and distractions, it becomes [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":7011,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24,25],"tags":[],"class_list":["post-7010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-better-sleep","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Magnesium for Sleep | Better Sleep Council<\/title>\n<meta name=\"description\" content=\"Improve your sleep with magnesium! Learn how it enhances relaxation, regulates hormones, and supports overall health. 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